Week 3 Iron PAX Warm Up

by | Sep 17, 2020 | Back Blasts

QIC: Grouper
PAX POSTED: Anchorman, Belding, Boobie, Cheesehead, Endo, Flat Tire, Haka, Miley, No-See-Um, Smokey, Urkel, Vanellope, Waterboy, Grouper

Nice and cool Thursday AM with 14 PAX in attendance, ready to start this day off strong!

Quick disclaimer and F3s five core principles and straight to work.

Mosey to round about
SSH IC x 15
Frankenstein IC x 15
Baby Arm Circles IC x 10 (+reverse)
Merkin IC x 10
Shoulder Tap IC x 15
Plank Jack IC x 15

Mosey to Sunlake, SSH while waiting on the six

Merkin / Squat Mile to 54 – Approx 1 mile down (and 1 mile back)

10 merkins and 10 squats every other pole, alternating both exercises at each pole

24 poles total = 120 reps of each (not including bonus reps some PAX completed)

Mosey & Indian Run back toward LLR Blvd

Bruce Lee and LLR Blvd prior time heading back to the courts.

Parter run back to courts- no man left behind!!

Burpees and SSH while waiting on all PAX to finish and polished the beatdown off with 10 additional burpees.

Nice to see all PAX pushing themselves today. Welcome to our FNGs, @Smokey and @Waterboy…nice work today! Also big shout out to @Cheesehead and @Urkel…love the positive energy and persistence.

Continued thoughts and prayers for @Vanellope, @Rosenbagger and @Sloppy Joe as they persevere through challenging times with their respective families.

Prayers for all of our 2.0s and families health and safety during this crazy time!

Look forward to Week 3 of the Iron PAX challenge this Sat, 09/19. Be there!!

Big crew expected for our Friday ruck tomorrow morning at 5:30am sharp.

Great to see F3 Lutz continuing to grow! Let’s all keep EH’ing and getting the word out. Also, let’s get that Q sheet filled out 😉