AO: Terminus
QIC: Smalls
Pax: Buttercup, Gates, Gronk, Gump, Jorts, Perogie, Speedo
FNGs:
Downrange:
Warm-o-rama:
We had enough CMUs for 7, but Speedo (who’s posted before in Johns Creek) made 8, so we borrowed a sandbag from the nearby construction site
SSH x 16
Windmills x 16
High Knees x 16
Arm circles forward/backward x 10 each
Mosey with Coupon to the bottom of the smaller hill near the flagstone circle.
The Thang:
3 rounds of this IronPax inspired circuit:
10 Manmakers (burpees with coupon)
20 Squat Thrusters
30 Kettlebell swings
40 Merkins, hands on coupon
50 bent over rows
Hill run repeats – keep going until the six has completed 3 hill run reps
Mosey back to the flag
Flutter kicks while holding coupon straight up x15
Reverse crunches while holding coupon straight up x15
COT:
Iron Pax Challenge starts soon! Preseason workout will be posted Aug. 23. Pre blast here: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/
Sign up for IronPax here: https://docs.google.com/forms/d/e/1FAIpQLScT0tyVXGCzNPX0Fpwd-MSbeEiWaoGfzT-1SeVbFW0bjaqQmg/viewform
Naked Man Moleskine:
That was a real snot woggle for me this morning. Great sweating with everyone.