Iron Pax Week 2

Iron Pax Week 2

QIC

Time Machine

AO

Wreck Center Sat

PAX

• Hong Kong Phooey
• Kipling
• Padawan
• Time Machine
• Johnnie two times (downrange)

Workout

Warm-o-rama
One legged, arm routine. Don Quixote, Rossys, hammie stretches, butt kickers. Circle formation – high knees, shuffle, karaoke, Frankenstein, high knees again. 

Thang

• Round 1
  • Run 400 meters
  • Perform 20 Cleveland Rocks
    • PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
• Round 2
  • Run 400 meters
  • 200-foot Coupon Lunge Walk
    • Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
• Round 3
  • Run 400 meters
  • 30 Manmakers (Blockees)
• Round 4
  • Run 400 meters
  • 200-foot Redrum bunnies (Reverse Murder Bunnies)
    • 100 feet out and 100 feet back
• Round 5
  • Run 400 meters
  • 40 Thrusters
• Round 6
  • Run 400 meters
  • 200-foot Crawl Bears (Reverse Bear Crawls)
    • 100 feet out and 100 feet back
• Round 7
  • Run 400 meters
  • 50 Kettlebell Swings
• Round 8
  • Run 400 meters
  • 200-foot Burpee Broad Jump
    • 100 feet out and 100 feet back

Mary – Nope! 

COT 

Do hard things. Be proud of what we do every day out here. I am and I’m trying to make sure I push past the 40% limit that is wired into my brain. I want to give more and more to get better and better.