AO: LAKE MAYER
QiC: Spread Eagle
Date: 09/11/2024
Title: Run it Back, IronPAX Week 1
Number of HIMs: 6
diapers, DJ Scribbles, Flo, Kirby, Spread Eagle, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
SSH IC X 10
TTT IC X 10
RTR IC X 10
Baby Birds IC X 10 EW
Flamingo EL X 10 Seconds
4 CT Squats IC X Maybe 2 or 3
Tha Thang:
IRONPAX Week 1
Diapers, DJ and Worm (modifying) going for time. Spread, Flo, Kirby modifying some after IPC yesterday, i.e. burpee + 3 steps ILO broad jump. Spread with a 1/2 block (RIP).
EMOM Timer at 4 Minutes, stop and complete 3 burpees wherever you are in the workout.
Workout:
11's of Thrusters and Hand Release Merkins, between each set alternate between following modes of transportation to 30 yard marker. 3 Burpees at 4 min interval timer. Thrusters on one side and HR Merkins on the other:
Bear Crawl
Lunge Walk
Burpee Broad Jump
Mozy
Murder Bunny
Complete set of 11's as quickly and with as good of form as possible, record time in IPC spreadsheet.
COT:
Count, Names, Pledge
Prayers for Worm's upcoming surgery on Monday. Prayers for F3, us as leaders, husbands, fathers.