AO: THE RANCH
QiC: Door Jam
Date: 09/28/2024
Title: Ironpax week 3
Number of HIMs: 8
Bogey, Door Jam, Mr. Miyagi, Pan Am, Sakrete, ShamWow, Tin Cup, Vinyl
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO
Tha Thang:
Cones or markers set 30 yards apart from each other.
Part A:
• 30-yard bear crawl to the cone
• 30-yard standing broad jump back
• Perform 3 burpees after every 3 broad jumps
Part B:
• Burpee Block Jump Over (Each time you jump over the block = 1 rep)
• Thrusters
• Bonnie Blairs (Right leg-left leg = 1 rep (the hard way)
• Hand Release Merkins
• Big Boi Sit-ups
• 400m run
Do 21 reps of each exercise and 400m run, then 15 reps of each exercise and 400m run, then 9 reps of each exercise and 400m run.
Repeat Part A:
• 30-yard bear crawl to the cone
• 30-yard standing broad jump back
• Perform 3 burpees after every 3 broad jumps
COT:
Prayers for all those affected by the hurricane
Coffee
BC "accidentally" forgot his alarm