AO: COLOSSEUM
QiC: Fro-Zone
Date: 09/10/2021
Title: Revenge of the Bunnies – Iron Pax Wk1
Number of HIMs: 12
Bogey, Cheddar Biscuit, Dado, Door Jam, Fro-Zone, Hardover, Mr. Miyagi, Portabella, R-12, Sakrete, Tutti Frutti, Wash-out
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO. Start time for IPC got underway around 0450.
Tha Thang:
The F3 Greenwood guys are releasing their anger issues on the rest of us with Week 1.
https://f3greenwood.com/2021/09/05/revenge-of-the-bunnies-ipc-2021-week-1/
We adhered to this with distances and form. Much respect to Dado who shaved time off his Wednesday trial run by 7 minutes. 1 week of IronPAX down, 3 to go.
3 rounds for time. The routine is the same each round except for the burpee exercise in the middle.
Round 1:
– 800 m run
– 25 yd murder Bunnies
– 10 Merkin shoulder taps
– 25 yd Reverse murder Bunnies
20 Blockees with Squat Thruster (this exercise changes each round)
– 25 yd murder Bunnies
– 10 Merkin shoulder taps
– 25 yd Reverse murder Bunnies
Rd2:
Same as round 1 with exception below:
* 20 burpees with horizontal block jump overs
Rd3:
Same as round 1&2 with exception below:
* 20 burpees with vertical block jump overs
All PAX finished. YHC and a few others modified with some variations – 400m run/lunges/Merkins w/o taps/Colosseums/SSH/Burpees
COT:
Counterama. Namerama.
Never forget we’re here to get stronger for the guy next to us! Never forget 9/11! Remember those struggling and reach out to someone you haven’t heard from in awhile. Please remember also, to stay current with Slack for announcements on upcoming CSAUPs and other activities.
“May the Lord bless you and keep, the Lord make His face shine upon you and be gracious to you; the Lord lift up His countenance upon you and give you peace.” Num 6:24-26