IronPax Hawks Week 2: “Belle” Ringer

DATE: 2022-09-16
AO: Aerie
Q: Rocketman
PAX: Stewie, Passport, Brass Monkey, Yellow Jacket, Greg Lazor FNGs: None
COUNT: 6
WARMUP/CoP

SSH, Michael Phelps, No Moneys

THE THANG

Belle Ringer
Format: AMRAP for 45 minutes
Set-Up: Make a 5-point star with each point of the star being 25 yards away from the center.

Workout starts with:
1. 5 ManMakers in the middle. Rifle carry to cone 1 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers/Blockees in middle. Rifle carry to cone 2 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers/Blockees in middle. Rifle carry to cone 3 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
4. 5 ManMakers/Blockees in the middle. Rifle carry to cone 4 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers/Blockees in the middle. Rifle carry to cone 5 and perform 30 Curls. Farmer carry back to middle.

Scoring: Total reps for 45 minutes of the exercises
Each complete trip is 125 reps

Modifications
By Reps:
Adjust reps of any or all exercises (example: do all exercises just 5, 10, 15, 20, 25 instead with 5 ManMakers in middle) One complete= 95

By Exercise substitution:
Burpees instead of ManMakers (no coupon)
Farmers carry instead of Rifle Carry
Biceps curls instead of “We’re not Worthy”
Merkins instead of KB Swings
Any other substitution you come up with

By Speed: TAKE YOUR TIME AND FOCUS ON FORM — You should be doing this anyway!

Result: 375 unmodified reps!

ANNOUNCEMENTS

**October**: Beer Run/Ruck, looking at the week of the 10th

WORDS OF WISDOM

Do nothing from selfish ambition or conceit, but in humility count others more significant than yourselves. Let each of you look not only to his own interests, but also to the interests of others.

Phil 2:3-4