2020 IRON PAY WEEK 3 RERUN

DATE: 2021-08-23
AO: Loco
Q: Mater
PAX: Banjo (WV), Mutombo, Leonidas, Brisket, Shute, Gigawatt, Refueler, Hoff, Bobcat, Inglewood, Aragorn, Ronaldo, Beaver Nugget, Dreamcatcher, Gilligan, Ditka FNGs: FUJI, STITCHES
COUNT: 20
WARMUP:
20 x SSH
10 x M.Phelps
12 x Cheery Pickers
Calf Stritch
20 x Mountain Climbers
Kobra Kai

THE THANG: K.I.S.S.
For Time:
Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***

Total work is 3 miles of running, 300 merkins, and 250 squats.

MARY: Mary Forgave us… We had to skip.

ANNOUNCEMENTS:
Blue Ridge Picnic POSTPONED to a later date.
9/11 Star Climb on 9/11.

COT:
Today’s workout sucked, but remember to be grateful to even be out there. Coach K was a faithful PAX who would love to join an F3 workout, but due to cancer he is bed-ridden going through chemo. Remember we are fortunate to be able to workout.

GOODWORK LOCO! I LOOK FOREWARD TO ‘COOLIN’ WITH THE NEWER PAX I DON’T KNOW YET. I WILL LEARN YOUR NAMES AND WE WILL BRO OUT.

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