PAX: Obadiah, Nano, Zeus, Hightower, Bluegrass, Monk, Pop Fly FNGs: None
WARMUP: SSH, Michael Phelps, Arm Circles, Neck Stretches, Kracken Burpees x3, Lower Back Stretches, Windmills, Eagle Leg Swings.
The stretches were requested post IPC4 from the day before.
THE THANG: Mosey over to the other side of the track. Weave some “, give us some LMAs!” throughout the beatdown. PAX proceeds to lead in 10 LBCs, 10 Merkins, and 10 Air Squats Goal is to call everyone’s name by the end.
– Leg swings L R down and back x2 (not awkward at all).
– Alternative lead leg overs x2
– Over unders
Cross Field Bounds:
– High Knees to half way then Butt Kickers
– Carioca High Knee L to half way then R
– Big Air Skips
– Straight Leg Bounds
– Single Leg High Knee Hops L to half way then R
– Sprint 80% to half way then 90% (don’t mess up)
Shots: proceed over to the shot put pit and break up into stations
1 – The Timer – Shot put w/ 20lb kettle bell, rush out and mark it with a cone, retrieve it, and try again and beat your first throw 2 – SSH
3 – American Hammers
4 – Merkins
5 – Reverse Lunges
6 – Carolina Dry Docks
7 – Jump Squats
8 – Sledge Hammer Torso Rotations
MARY: Boats and Canoes
ANNOUNCEMENTS: Cornhole Tournament, The Grunt in DC, 5K Turkey Trot at Olympus
COT: Before F3, I had a bad lower back. I would throw it out putting my kid into the crib. Developing the habit of working out has strengthened my core and I no longer throw my back out with my 2nd and now my 3rd kid. It’s great. But just like with CrossFit that my sister got into, I am a bit hesitant with the strength focused IPC related workouts that combine competition with the killer 3: strength, speed, and form. It’s hard to get all 3. Usually, you can only do 2 well. The shot put is related. It combines all 3 really well. So good job everybody who completed the IronPax and hope you competed intelligently and mostly with yourself.