F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Iron Pax Modified

6

7 Davillians where able to make it out on the first day of school and enjoy the last workout of the summer.

This is how it went down:

Mosey to the track next to Cool Spring ES

COP (ALL IC) – SSH, DQ, LBC’s, Dying Cockroach, Imperial Walkers, Arm Circles

THANG

4 Corners (with a Iron PAX twist)

While running around the track stop every 100 meters and complete exercises:

  1. 25 Pull Ups
  2. 25 Merkins
  3. 25 Squats Thrust w/ Coupon
  4. 25 Lunges then sprint 25 yards

Rinse and Repeat till Q called time

PAX then mosey back to the SF while switching who would be hallelujahing the coupons

Numberama, Namerama, Announcements, OPUS took us out

MOLESKIN

Last week was the finally week of the nation Iron PAX challenge and since YHC did not have a bootcamp Q a “modified” version was put together so those not participating (everyone but YHC) could enjoy.

The orginal challenge calls to complete 1 mile run then 50 pull ups, part 2, 3, 4 four times, follow by another 50 pull ups, and finish with a mile run. The PAX was able to get the 2 miles completed and 3/4 of the exercises while focusing on form. Not bad!

Flounder asked why the PAX seemed light today. Since he is a double hate with no kids, we had to explain what happens on the first day of school.

TClaps goes out to Spike today who not only crushed the workout but ran to the AO and back giving him a total of 4 miles.

ANNOUNCEMENTS

SPIT ON THAT!!

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6 Comments

  1. Spit – that was a smoker of a beatdown without a doubt. I think that I will be dehydrated for a month after these recent workouts. The cinder blocks were a nice addition this morning. Thank you for including the pull-ups. We always need more of those in the line-up. You are a strong leader, Spit! Well done!!

  2. Great Beatdown, Spit! Someday I’ll improve on my pull-ups. For some reason just owning a pull-up bar isn’t enough.

    Flounder is double-hate, but has one 2.0; a girl about 6 months old. He still doesn’t understand first day of school yet.

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