AO: COLOSSEUM
QiC: R-12
Date: 09/22/2021
Title: Runnin & Gunnin
Number of HIMs: 8
Bogey, Door Jam, Fro-Zone, Mr. Miyagi, Norm, Pergo, R-12, Slick
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Trunk Twists & Disclaimer
Arm Circles
Through The Tunnels
Imperial Squat Walkers
SSH
Tha Thang:
A modified IronPax throwback from 2020
2 stations separated by 75 yards. Complete x3 exercises and run back to the other station complete exercises and run back to other station. Subtract x1 rep every time you run to the next station until you make it to zero.
Example
6-6-6 75 yard run
5-5-5 75 yard run
4-4-4 75 yard run
Each Pax completed x4 rounds
– Round #1 –
Sad Bears
X-Men Crunches
Squats
– Round #2 –
Merkins
American Hammers
Mountain Man Poopers
– Round #3 –
Shoulder Taps
Gas Pumpers
Mountain Climbers
– Round #4 –
Dancing Bears
Heel Taps
Pickle Pushers
Finished up with a Monkey Humper Ring of Fire
COT:
Numberama – Namarama- Pledge – Prayer
Oct 16th – Convergence at the Colosseum
IronPax Fri – 0445 start time