Iron Pax 2024 Week 0 – Wednesday

2024-09-09Leave a comment

QIC: Spectre, Slapshot
When: 09/09/2024
Pax: Abagnale, Bubbles, Cubbie, darkhelmet, Half Shell, Hash brown, Headspin, JCruise, Ruby Slippers, Rumbling Bald, slapshot, Slow Jams, Spectre, Splinter, Suplex
Posted In: iron pax challenge 2024

WARMUP:
Jog around the 400m loop
Warmup exercises
THE THANG:
Kalsu
The Thang
Kalsu – 100 thrusters
Start the 1-minute EMOM timer
Perform 5 burpees
As soon as you finish the burpees, start doing thrusters
When the timer goes off, do 5 burpees
Keep repeating this until you finish 100 thrusters
After 100 thrusters, run 400 meters
Reverse Kalsu – 100 burpees
Start your 100 burpees as soon as you get back
Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
Each time the EMOM timer goes off, 5 thrusters
Perform burpees in between until you get to 100 burpees
Workout ends after your 100 burpees
Record your total time
MARY:
Recovery Stretching
ANNOUNCEMENTS:
IPX 2024
COT:
Show To Know

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U.S. Marine Cpl. Albert Gettings – “Bert”

2024-09-09Leave a comment

QIC: Spectre
When: 09/09/2024
Pax: Beaker, darkhelmet, HarryCarry, Rumbling Bald, Sasquatch, Shield, Spectre, Spider-Man
Posted In: Honey Badger

U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, Il Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.

WARMUP:
Ran the 400m loop
1st corner: 15 SSH IC
2nd corner: 10 Windmills IC
3rd corner: 15 Imperial Walker IC & 15 Hillbilly Walker IC
4th corner: Plank while honoring “Bert”

THE THANG:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees

MARY:
No need

ANNOUNCEMENTS:
Iron Pax Week 1 – ROF 0500 & Varsity 0500
The Fort 12 Year Anniversary 9/28/24 0630 WEP

COT:
Show To Know

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Dora….Dora….Dora

2024-09-09Leave a comment

QIC: Cyclops
When: 09/09/2024
Pax: Barkley, Bonsai, Cyclops, Rebound, Tesh, Wooden Leg
Posted In: The Armory

WARMUP: windmills, Cherry pickers, jog, morrocan night clubs, imperial and hillbilly walkers, seal jacks and take bells to the main lot.

THE THANG: Dora’s

Dora 1 – 50 swings, 100 squats, 150 curls, 100 squats, 50 swings

Dora 2 – 25 manmakers, 50 squats, 75 swings

Dora 3 – 25 goblet lunges, 50 swings

Back to COT for 3 minutes of stretching

MARY: Nope
ANNOUNCEMENTS: Lots – read your newsletter
COT: 5th core principle

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Berkshire – Heavy S#%

2024-09-09Leave a comment

QIC: Grout
When: 09/08/2024
Pax: Badlands, Grout, RollOff, Suplex
Posted In: training ground

WARMUP:
THE THANG: Baxter loop down Berkshire to QT. Shared a #30 and a #40
MARY:
ANNOUNCEMENTS:
COT:

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Namesake Run l

2024-09-08Leave a comment

QIC: Warning Track
When: 09/02/2024
Pax: Anchorman, Cornerstone, oldbay, skipper, SouptoNuts, Stang, Warning Track, White Lightning, WWL
Posted In: Flight Plan

Humid “Fall” morning. 9 men showed to take flight from the premier running AO in The Fort. 9 men returned at 0600 to share tales of conquering the pavement, dodging sprinklers and spotting <@U025ZUQU82D> biking about Baxter. Thanks <@U5D544AAY> for opportunity to lead.

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Tabata for 4

2024-09-08Leave a comment

QIC: SouptoNuts
When: 09/06/2024
Pax: Mainframe, PETA, SouptoNuts, Über
Posted In: The Stockade

WARMUP: jog to Ace Hardware. SSH, Merkens, MNC, Wind mills, Cherry pickers, jog back to COT
THE THANG: Tabata workout. 1 minute of the following planking for 10 seconds between exercises.
Merkens, Big Boys, squats, CDD, Flutters, Burpees, Dips, lunges, Bobby Hurleys, Jump Squats,

Run to Hill. 11’s. Squat at top burpee at bottom
MARY: abb work
ANNOUNCEMENTS: newsletter
COT: what’s said at cot stays at cot

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S2S

2024-09-08Leave a comment

QIC: fishstix
When: 09/05/2024
Pax: Cornerstone, fishstix, Sofrito
Posted In: Soul to Sole

Ruck around Kingsley

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11 years and still counting…..

2024-09-07Leave a comment

QIC: FunHouse, Senator Tressel
When: 09/07/2024
Pax: Boogie Down, Cyclops, Double D, Funhouse, Jiffy, Mainframe, Maximus, Senator Tressel, skipper, SouptoNuts, Suplex, Trucker, Über, Walker, Warning Track
Posted In: Alcatraz

WARMUP: YHC on Q. Circle up.
SSHx22, the following were in counts of 11.
Windmill, Squats, Merkins, Mountain Climbers, Imperial walkers, Moroccan Nigh Clubs, Plank Jacks, Peter Parker, HillBilly Walker, Low Slow Squats. ends with SSHx22
THE THANG: 10 minutes of Merkins, then Wheel O Pain.
hand off to Senator. Longest Indian Run in The Fort. Stop and try to do some pull ups. Many others actually did them. Keep going to bottom of hill. 10 Bomb Jacks and then to COT.
MARY: Flutters
ANNOUNCEMENTS: Golf, Fundraiser, Care Center, Bethel Men’s shelter
COT: Prayers for healing, saying goodbye to loved ones, safety of our children and community.

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Para Sports at the Yard

2024-09-072024-09-08Leave a comment

QIC: Decibel
When: 09/07/2024
Pax: Decibel, Drop Thrill, Harry Carry, JCruise, Kodak, Liberty, Ruby Slippers, Time Machine, Tin Cup Bibberty
Posted In: the yard

The Thang:

Mosey to Black Top Area: IW x15, MC x15, Peter Parker x15, Parker Peter x15, Windmill x10, Merkins x10

Mosey to small parking lot: Bear Crawl 5 spaces- 5 burpees, Crab Walk 5 spaces 5 burpees, Crawl Bear 5 spaces 5 Bomb Jacks. Lunge Walk 5 spaces- 5 Bomb Jacks,. Bunny Hop 5 spaces- bomb jacks and lunge 5 spaces bomb jacks

Mosey to benches:

20 dips and 10 urkins, Rinse and Repeat x2

Para Sports:

1 man does a lap in a wheelchair basketball chair while others do mary exercise he called. x10

Dora 1,2,3- CDD, Squats and LBC

Thanks for having me J Cruise and the gang. Definitely make it a point to get to AOs that you do not normally go to.

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16 minute miles

2024-09-07Leave a comment

QIC: Sofrito
When: 09/07/2024
Pax: Barry Manilow, ditch witch, Everest, Matador, Sofrito, Sprocket, Tiller, Twister, Vuvuzela
Posted In: 6at6

Disclaimer and routes provided
WARMUP: None
THE THANG: All paces of jogging :running: Started after the whistle
Hwy 160 to Spratt to Harris to Munn and back to COT at some point. Some got 4ish and some got 8ish, and some got some trails
MARY: she was missed but remembered
ANNOUNCEMENTS: 9/21 Sundae Ruck, Convergence 9/28
COT: We Hugged, We shared, and we prayed for one another

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