Week 3 Iron Pax
Week 2 Iron Pax
Week 1 IPX
THE THANG: Liberty led boot camp, 3D led Kettlebell and Time Machine led run
MARY: Dark Helmet rambled about cadence and people not keeping up with the rhythm of his glorious mane
ANNOUNCEMENTS: NASA presented the purpose of the Children’s Attention Home
COT: Esso talked about the purpose and greatness of the work being done by the Fort and Rock Hill regions.
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
Started with a nice warmup basic
SSH
Windmill
Mnt climbers
Stretching
Merkins
Night clubs
Moseyed to a steep hill. Did hill repeats where we alternated between merkins and sit-ups. Then ran all the way to the other hill and did more of the same.
Got back to the parking lot where we did a triangle top was burpees the other two points were flutters and HR merkins. After 5 rounds of that… got to the basketball court where we did about 15 minutes of core/abs work.
Solid workout better mumblechatter!
WARMUP: SSH, Burpees, Merkins, Mt Climbers, Peter parkers. Run around the main building to the starting point.
THE THANG: partner work accumulative count, parter one runs around half of the building and partner two starts the first exercise keeping the count for partner one to continue after come back.
Exercies: 50 burpees, 100 merkins, 150 CDD, 200 BBSups, 250 LBCs, 300 squats, 350 jump squats, 400 Sumo Squats, 500 SSH. Most of the PAX got to the sumo squats and a couple got to the SSH. Go back to COT, everybody got between 2-2.3 miles run.
MARY:
ANNOUNCEMENTS:
COT: handled by Site Q.
Warmup was basic
SSH
Windmill
Mount climbers
Stretching
Plank jacks
Moved to 40 minutes of Tabata
Focus on Shoulders/chest
Legs
Core.
6 rounds 6 sets
45 seconds on 15 seconds off
With a cooldown in-between sets.
Mumblechatter was awesome as always.
Thanks for coming out men! :facepunch: :facepunch: :facepunch:
mosey, warm-up, imperial walker, hillbilly walker, OH claps, windmill, Freddie, dying cockroach, stationary lunge, travolta, mt climber. Not in that order, 12-20 reps
mosey around back to some fresh air, four corners, 2 burpees in the middle, corners were 20x squats, merkins, plank jacks, LBCs
Mosey to side of HT, wall sit, pop out for 2 burpees
Mosey to the top lot my NASAs nail salon, bear crawl 2 parking spots, 1 merkin, to the end
mosey to partner DORA, 100 squats, 200 shoulder taps, 300 crunches
Mosey to side of HT, wall sit, pop out for 2 burpees
Mosey back to the top lot, 1/2 run and 1/2 exercise DORA type deal. BB sits, flutters, merkins, squat jumps
mosey
COT
Video (avail on 1st F slack channel)
announcements (bring Slapshot to all your workouts)
prayers & praises
Thank you for the opportunity <@U01CGBKBQ64>
Looks like we made it,
Barry Manilow
WARMUP: Mosey- Circled up. SSH, windmill, moracin nightclub, Cherry pickers, Mosey some more.
THE THANG: ( Mosey 1/2 mile out )Max reps for (2 minutes x2) Merkins, CDD, dips, Heels to heaven. Finished up with 50 yard sprints and NUR back. 2 miles total
MARY: Hello Dolly, Bicycles and one other group lead!
ANNOUNCEMENTS: More of the same
COT: Prayer for the group