PAX: Hightower, Lightyear, Nano, Zeus, Monk, K-Pop, Bluegrass FNGs: Space Cowboy
WARMUP: SSH, Imperial Walkers, Michael Phelps, Cherry Pickers, demos of the moves.
With the failed IPC3 attempt yesterday at Olympus due to heavy wind and rain as well as lightening, we got after it. THE THANG: Iron Pax week 3 the EMOM.
50 Kraken Burpees (3 hand release merkins to a burpee = 1)
50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. MARY: Nope
ANNOUNCEMENTS: The Grunt in DC and the 5K Turkey Trot at Olympus coming up in November.
COT: Warren Buffet said, “It’s better to hang out with people better than you. Pick out associates whose behavior is better than yours and you’ll drift in that direction.” That’s the life lesson I’ve learned with F3. You guys motivate me to come out here and do much more and get into the right habits moreso than I ever could have done myself or by hanging out with others. Thank you and well done today.