AO: LAKE MAYER
QiC: Cardone
Date: 09/23/2026
Title: Iron Pax week 3 – Belle Ringer
Number of HIMs: 10
Cooter, diapers, Flo, Gumby, Joanna, Puff, Quack, Sloppy Joe, Worm
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Stretch OYO. Puff, Worm, Flo, Joanna, Cardone ran EC.
Tha Thang:
Workout starts with 5 manmakers in the middle (cone 1)
Rifle carry to cone 2 and perform 10 We’re Not Worthy exercises and farmer carry back to center.
5 manmakers at cone 1 and rifle carry to cone 3 and perform 15 goblet squats and farmer carry back to center
5 manmakers at cone 1 and rifle carry to cone 4 and perform 20 overhead tricep extensions and farmer carry back to center
5 manmakers at cone 1 and rifle carry to cone 5 and perform 25 KB swings and farmer carry back to center
5 manmakers at cone 1 and rifle carry to cone 6 and perform 30 curls and farmer carry back to center
Rinse and repeat for 45 minutes
COT:
Count a rama, name a rama, pledge, prayer.
Safe travels and race for Worm. Prayers for Hayden Hoffman, Bear, and Moonpie’s mother. All unspoken prayers that weigh us down.