AO: RICHMOND HILL
QiC: Trophy
Date: 08/29/2022
Title: Iron Pax warm-ups
Number of HIMs: 8
BCG, Butterfingers, Flip em, Low Tide, Moonshine, Papa Doc, Scope, Trophy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
20 ss hops
20 lunge twists
20 grass pickers
Michael Phelps
Arm circles
20 Push-up bras
Tha Thang:
Grab Cindy and head to the lower parking lot. Mark out 100 foot interval.
Round 1-5 – 20 thruster, 20 Block merkins,lunge with Block 100'
Round 6-9 – 20 sumo squats with Block, 20 Block merkins, Riffle carry 100'
Round 10-15 – 20 thrusters, 20 Block merkins, 100' walking lunge with Block.
Total Reps – 260 thrusters, 320 Block merkins, 60 sumo squats with Block, 800' walking Block lunges, 200' Riffle carries.
Low Tide came in first, followed by BCG…
COT:
Wednesday early birds have the proctor for iron pax. Saturday late show has the proctor for iron pax.