YHC enjoyed Iron Pax…so much…I decided to do a review! The invitation for EC was put out for 6 AM and we had 5 takers including an FNG to pull a double with EC and Mad Mule! YHC pulled an audible and surprised the PAX with trash bags. We went for a 2 mile Plogging run before bring the bags back full and finishing the run for about 6 miles total.
Mad Mule started with an additional FNG posting for the workout. Looks like the rain kept some PAX away. As always Rain or shine we will be posting!
Warm Up: In cadence SSH, High Knees, Butt kickers, Cotton Pickers x15-20.
Killer B’s: (10 yard Bounding Jumps, 10 Burpees, 10 Bonnie Blairs, 10 Big Boy sits) repeat 3x and then Bear Crawl back 30 yards. Plank for the six, Plankarama.
Partner Iron Pax review (100 reps as a team while 1 partner runs to end of parking lot and back.
Overhead Press, Lunge with Coupon, Squat Thruster, Coupon Merkin, Coupon Curls, Coupon Swings (AL GORE for six each round).
Tire flip / Pull Up Partner work: One partner runs to pull up bars and does 5x with hop or jump assist as needed while other partner flips tire with squat lift.
Mary: (Cadence) Flutter kicks, LBC’s, Superman’s, Mountain Climbers, Plank Jacks.
COT/BOM: Many men with loved ones in the hospital or receiving cancer treatment, holidays coming up, prayers for Chloe and her recovery.
Announcements: 5k races coming up, Smokey Mountain relay
Great work by all the PAX, thanks for helping even if you didn’t want to picking up trash in the community! Thanks for the push as always and be looking for continued episodes of F3 JOCO PAX as we start to get more new guys and want us to start to learn names and faces. SEE YOU IN THE GLOOM!