Iron Pax week 0
Buy in:
5 rounds of
20 thrusters
20 merkins
Cool down:
3 rounds of
100 ft mosey
100 ft 3 burpees, 5 lunges
Buy out:
5 rounds of
20 thrusters
20 merkins
Cool down:
400 m ruck
COT:
Met with the runners and stockade crew
It was hot and humid, first day all year as such.
We ran.
Some ran 3.4 miles.
At least one ran 5.5 miles.
At least one ran into a tree (it’s not a laughing matter)
At least one hung out by the bank and smoked Marlboro Reds (rumor has it)
Get off my lawn!
Looks like we made it,
Barry Manilow
WARMUP: SSH, Imperial Walkers, Merkins, Downdog
THE THANG:
Mosey to the school for a round of 11’s.
Breakdance merkins(double count) on one side.
Crunchy frogs(in cadence) on the other side.
Distance between points was approximately 0.2mi.
No one got through all 11. Maybe it was too far?
Thanks for the opportunity to come run with the high performance HIM’s of the Fort. I’m always impressed by the showing and the effort laid down.
WARMUP: None
THE THANG: Short disclaimer then a 1/3 Mile Mosey to Brayden Clubhouse for some simple instructions.
– 20 yard lunge walk
– Nur back (not sure of spelling??)
Run to corner of Brayden Parkway & Emory Lane
10 Merkins
15 Sealjacks
Run to corner of 160 & Emory Lane
10 Merkins
15 Selajacks
.9 Mile Loop (Rinse and Repeat)
MARY:
ANNOUNCEMENTS: Prayers for Shower Curtain and patience with children
COT:
Big crowd at Clydesdales this morning. The planned route was followed by some and others took their own path. Twister has a new pair of shoes. Apparently, they were out of all the men’s colors.
We ran.
Most ran past Hardee’s, some ran to Hardee’s.
Some ran all the way to Summersby & Unity.
One pre-ran the run.
17 out, 17 back.
Note to Olaf … the trees need trimming between launch and The Peach Stand.
Looks like we made it,
Barry Manilow
WARMUP: pre-stretching OYO
THE THANG: ran 1 big loop. Route was down 160 to White street, all the way to Kanawha up to Spratt, then down Harris alllll the way (hills included) to Munn and back to COT.
Some PAX cut over before Kanawha, some PAX added in extra down by Sam Smith or old Kingsley…but all PAX came back soaked with sweat and up 1-0.
MARY: nada
ANNOUNCEMENTS: lots in your newsletter!
COT: ✅
We ran 3.5 mile – 4.5 miles. Jackson St down to Harris up the trail to WEP. Head back or loop to main St and then back.
COT: prayers lifted.
WARMUP: no warm up
THE THANG:
With ruck on, 5 rounds:
20 high knees
10 Squats
10 Lunges
20 calf raises
10 Merkins
10 Mtn climbers
We had 15 minutes to spare so we did 2 more laps around and 5 minutes of broga led by @cobrakai.
Run/shuffle/ruck one lap after each circuit. Everyone except @slapshot rucked the miles, he run them and completed 8 rounds I think.
Great turn out for Chupacabra and Stockade.
Tinsel out…
WARMUP: Discussed the route, got a head count. It was… poorly understood.
THE THANG: Old Kingsley loop over to Bob Jones stadium for some hill repeats, then back through the old Kingsley loop for 2.5 miles and 20 minutes of hills.
ANNOUNCEMENTS: Get your 10 year gear, Stuff the Bus.
COT: Bass-O went off the beaten path and was MIA until Vuvu went fishing and came back just in time for Boss Hogg closing us out in prayer.