7 men knew the ironPAX was happening and posted anyway. 1 FNG unknowingly showed up to one of the tougher beat downs F3 has to offer. All men got better! Here’s the low down on what we did today:
FORMAT
- 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
- Coupon and EMOM timer is needed for this workout
- Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
- E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
- Set out 2 cones
- 1 cone is at the starting line
- 1 cone is 10 yards out
THE THANG
- In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
- Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
- If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
numbers, names, announcements, YHC took us out.
Welcome and TCLAPS to W. B.! EH’d by Warby, he is a software engineer and former college corner back.
NMM
thank you to everyone who posted today. If you haven’t tried it I encourage you to post next week and challenged yourself. Today was Brutal…. That was indeed a tough challenge! After ironPAX is over I’m going back to running…..
