AO: LANDINGS
QiC: Spread Eagle
Date: 08/10/2023
Title: IRONPAX "Warm"-up Week -3
Number of HIMs: 10
Cornhole, Flo, Gold Bond, Oxy, Pelosi, Ramrod, Spread Eagle, Tampax, Waterboy
Number of FNGs: 0
Name of FNGs:
WarmOrama:
~2 Minute Warmup:
SSH IC X 10
TTT IC X 6
Baby Birds EW IC X 6
Flamingo Stretch with Toe Touch EL
MONKEY HUMPERS IC X 4
Tha Thang:
Modified IRONPAX 2021 Week 0, renamed week -3
75 Merkins
25 V-Ups
1/2 Mile Burpee Run (4 Burpees per bench = 8 per 1/4 mile)
50 Merkins
25 Freddie Mercs HW
3/4 Mile Burpee Run (modified to Spartan Burpees)
40 Merkins
10 BBS
1/2 Mile Burpee Run (modified from 1 mile)
25 Merkins
1/4 Mile Burpee Run (modified from 1.25 miles)
3 Mins MARY:
LBCs IC X 20
Flutters IC X 10
Heels to Heaven OYO X 10
Plank to Time / Review Core Principles
COT:
Names, Pledge
Prayers for the recent tree car crash family, all those unspoken, safe drivers on Skidder. Us as fathers, leaders, husbands.
Someone please add FNG Chrisley to Slack.
GWIRK ALL, was hot as heck but we got it done!