AO: THE FOUNDRY
QiC: TestTube
Date: 09/28/2026
Title: Overly Complicated IronPAX Week 4
Number of HIMs: 8
Clog, LaSorta, Nemo, Reba, Scratch, SplashZone, TestTube, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Warm up OYO, came together to do arm circles, imperial walkers, and SSH before starting.
Tha Thang:
IronPAX Week 4
100 yards total workspace
Cones in 10 yard spacing
Starting at the 50, 10 thrusters. Murder Bunny to the 40, 10 Pullover Cindy to Feet crunches. Reverse murder bunny to the opposite 40, 10 Pullover to feet crunches. Murder bunny back to the 50.
10 thrusters; murder bunny to the 40, carry to the 30 and do 10 man makers. Carry back to the 40, reverse murder bunny to the opposite 40, carry to the 30; 10 man makers. Carry to the 40, murder bunny to the 50.
10 thrusters; murder bunny to the 40, carry to the 20 to do 10 Curl into OHP to Squat. Carry back to the 40, reverse murder bunny to the opposite 40, carry to the 20, 10 Curl into OHP to Squat, Carry to the 40, murder bunny to the 50.
10 thrusters; murder bunny to the 40, carry to the 10 to do 10 Chest Press sit up to OHP. Carry back to the 40, reverse murder bunny to the opposite 40, carry to the 10 and do 10 Chest Press sit up to OHP. Carry to the 40, murder bunny to the 50.
10 thrusters; murder bunny to the 40, carry to the Goal line, do 10 Kraken Burpees. Carry back to the 40, reverse murder bunny to the opposite 40, carry to the opposite Goal line do 10 Kraken Burpees. Carry to the 40, murder bunny to the 50.
45 min AMRAP
1 round is 150 reps
COT:
Prayers: Nemo’s new position and Reba’s heart surgery