WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Motivators; dynamic; bear crawl
THE THANG: 20 Pull ups w/ 50 Derkins
Al Carmichael: Burpees 10×2, Merkins 20×2, Big Boys 30×2, Squats 40×2, Calf Raises 50×2
MARY: O-Rama
ANNOUNCEMENTS: Lots!
COT: Completed
WARMUP: Instructions and quick SSH and Windmills.
THE THANG: The last IronPax of the season was build for runners and titled “Death by Skiny Runner”. It was 3 miles
Of running and 650 reps for time.
100 Gas Pumpers (Knees to Chest – watch the video)
50 Jump Rope
1 mile run
25 Hello Dollies (seriously, watch the video)
25 Burpees
50 Jump Rope
400-meter run
25 Hand Release Merkins (we explain a lot in the video)
25 V-Ups
50 Jump Rope
400-meter run
25 Leg Raises
25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
50 Jump Rope
400-meter run
25 4-count flutter kicks (watch the video)
25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
50 Jump Rope
400-meter run
100 Big Boy Sit-ups
50 Jump Rope
1 mile run
MARY: none. We were all gassed
ANNOUNCEMENTS: Bethal Mens Shelter service opportunity. Read your Newsletter
COT: