AO: THE RANCH
QiC: Vinyl
Date: 09/20/2025
Title: "8 Track" IronPax Week 2
Number of HIMs: 13
French Press, Groupie, Micro, Orange Juice, Pergo, Ragtop, Sakrete, Sanders, ShamWow, Snuggie, Sweet -n -low
Number of FNGs: 1
Name of FNGs: FNG
WarmOrama:
Into, disclaimer, arms circles, Micheal Phelps, calf stretches and a few merks. Mosey the 400 meters and walk through Tha Thang
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:
Pledge, Pray for fellow Pax and their test or struggles, life decisions, and family members.
Remember things that you wish for aren't always handed to you, but you are presented with opportunities. Don't be blinded by the easy path and look around