AO: THE FOUNDRY
QiC: TestTube
Date: 09/22/2025
Title: IronPAX Week 3
Number of HIMs: 9
Clog, Falcon9, LaSorta, noodles, Reba, Scratch, TestTube, Tin Cup, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
OYO
Tha Thang:
Start both the 40-minute timer and the 5-minute EMOM timer at the same time
Complete the following exercises as prescribed
40 Kettlebell swings
40 lateral block jump-overs
40 thrusters
40 decline merkins (feet on top of your coupon that is turned vertically)
When EMOM timer goes off
Stop the work you are doing:
Run out 25 yards
Do 5 burpees
Run back 25 yards
Pick up where you left off when you get back
Repeat this pattern for 40 minutes
Scoring
Total repetitions for 40 minutes
BURPEES DO NOT COUNT IN REPETITION COUNT
COT:
Anouncements: 10 year plans, practice run of the workout
Prayers: Business struggles