AO: THE FOUNDRY
QiC: noodles
Date: 09/29/2021
Title: Ironpax Week 4
Number of HIMs: 5
Falcon9, Flat Tire, noodles, Sherman, Swabbie
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO- Show up NLT at 5:15 ready to go-
Tha Thang:
Ironpax week four- Set Timer for 52. 1/2 minutes. With coupon 200 curls, 175 squats, 150 OHP, 125 Kettlebells, 100 Merks, 75 Thrusters, 50 Bonnie Blairs, 25 Blockees. Do all exercise in 25 increments, stop count, run 25 yards do three burpees and run back to the coupon and pick up count where you left off. After pax complete the set, move to the next exercise. If pax makes it through the entire list then rep count equals 900, not including the 108 burpees. If the pax completes the entire list they were to start back from the bottom and work their way back up the chain backwards till timer went off.
COT:
Remembering and praying for F3 Shopvac's family-Co-worker at Gulfstream who passed, and others who are working through recent passing. @Sherman Q Friday