AO: THE RANCH
QiC: Sakrete
Date: 09/16/2023
Title: Iron Pax week 2 2023
Number of HIMs: 3
French Press, Orange Juice
Number of FNGs: 0
Name of FNGs:
WarmOrama:
TTT x10 IC
Plank into runners stretch
Right arm stretch across body
Left arm stretch across
Right arm tricep stretch
Left arm tricep stretch
LBAC forward
LBAC reverse
Tha Thang:
BDE MILE
Format
45min AMRAP
400-meter track with 100-meter increments clearly visible
The Thang
The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
Repeat until time is called.
Scoring
Total number of meters rounded down to the closest 100 when time is called
For example, if time is called and you are between 880 and 890 meters, your score is 800 meters
COT:
Prayers for French Press MIL
Door Jams leg
Guys doing the rucking training