IronPax Week 0 + Track Stations

QIC

Padawan

AO

The Conspiracy

PAX

Alliance
Bergundy
HEISENBERG
Kipling
Lord Of The Dance
Munger
Nelly
Old Style
Padawan
Phileas
Silver Spoon
Time Machine
Skilling

Workout

Warmup

Old Man Stretch (L/R)

Hillbilly Walkers (15)

Don Quixotes (15)

Rossys (R/C/L)

Mountain Climbers (15)

Grady Corns (20)

Washing Machines (15)

Motivators from 5

Thing 1: IronPAX!

Cones at the 5-yard, 10-yard, 15-yard, and 20-yard lines.

START TIMER

10 burpees

5-10-15-20 yard shuttle runs

—–

10 burpees

25 merkins

5-10-15-20 yard shuttle runs

—–

10 burpees

25 merkins

50 lunges (2 is 1)

5-10-15-20 yard shuttle runs

—–

10 burpees

25 merkins

50 lunges (2 is 1)

100 big boy sit-ups

5-10-15-20 yard shuttle runs

—–

10 burpees

25 merkins

50 lunges (2 is 1)

100 big boy sit-ups

150 squats

5-10-15-20 yard shuttle runs

STOP TIMER

See slack for results

Recovery Lap Around the Track

Thing 2: Race Pace/Jog Stations

Start at end of track, do set of exercises, then race pace the straightaway, then do another set of exercises, then jog or walk the curve, another set of exercises, repeat until time (always race pacing straightaways and jogging curves).

20 Shoulder Taps (2 is 1)
20 Turkish Get Ups
20 Carolina Dry Docks
10 Superman/Bananas
5 Diamond Merkins, 5 Wide Arm Merkins, 10 Regular Merkins

Mary

40 American hammers (4-count)

20 Adam Wests

20 Troll Rolls

30 LBC’s (OYO)

COT

Encourage everyone to do IronPAX — only competing with yourself from yesterday

Pick up others — work with the 6

“Leave No Man Behind”

Announcements

9/18, Th, dinner (Deliverance)

9/19, F, lunch (Odenkirk)

9/20, Sat, Housing Forward (Old Style)

9/24, Wed, Book Club (Kramer); Can’t Hurt Me by David Goggins