AO: THE FOUNDRY
QiC: Zero Turn
Date: 09/15/2025
Title: IronPAX Week 2
Number of HIMs: 7
Falcon9, noodles, Pippette, Scratch, TestTube, Zero Turn
Number of FNGs: 1
Name of FNGs: Aaron Hewitt
WarmOrama:
OYO
Tha Thang:
The Thang
• Workout consists of 8 rounds with each round starting with a 400-meter run
◦ Odd-numbered rounds: Perform stationary exercises
◦ Even-numbered rounds: Perform movement exercises
• Start the timer
◦ Round 1
▪ Run 400 meters
▪ Perform 20 Cleveland Rocks
▪ PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
◦ Round 2
▪ Run 400 meters
▪ 200-foot Coupon Lunge Walk
▪ Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
◦ Round 3
▪ Run 400 meters
▪ 30 Manmakers (Blockees)
◦ Round 4
▪ Run 400 meters
▪ 200-foot Redrum bunnies (Reverse Murder Bunnies)
▪ 100 feet out and 100 feet back
◦ Round 5
▪ Run 400 meters
▪ 40 Thrusters
◦ Round 6
▪ Run 400 meters
▪ 200-foot Crawl Bears (Reverse Bear Crawls)
▪ 100 feet out and 100 feet back
◦ Round 7
▪ Run 400 meters
▪ 50 Kettlebell Swings
◦ Round 8
▪ Run 400 meters
▪ 200-foot Burpee Broad Jump
▪ 100 feet out and 100 feet back
COT:
Anouncements: Speed4Need, 10 yr event
Prayers: friends and family