DATE: 2022-09-30
AO: Patriot
Q: citrus
PAX: Shake ‘N’ Bake, CableGuy, Bone, Elvis, 2 percent, Mayberry, 3 mile, Anchor Man, Maj. Payne, Booking, My Space, Lazlo, Old Bay, Big Short, Obadiah, sticks, bogey, Kodiak, Ice Tea, Sunshine, Jag, XL FNGs: FNG Gherkin
COUNT: 24
WARMUP: Sampled exercises from THE THANG.
THE THANG: IPC 4 – Death by Skinny Runner
https://f3greenwood.wordpress.com/2022/09/25/ironpax-challenge-week-4-death-by-skinny-runner/
* 100 Gas Pumpers
* 50 Jump Rope
* 1 mile run
* 25 Hello Dollies
* 25 Burpees
* 50 Jump Rope
* 400-meter run
* 25 Hand Release Merkins
* 25 V-Ups
* 50 Jump Rope
* 400-meter run
* 25 Leg Raises
* 25 Jungle Boi Squats – 2 spoons style
* 50 Jump Rope
* 400-meter run
* 25 4-count flutter kicks
* 25 Bonnie Blairs (hard way)
* 50 Jump Rope
* 400-meter run
* 100 Big Boy Sit-ups
* 50 Jump Rope
* 1 mile run
MARY: Covered by THE THANG.
ANNOUNCEMENTS: No time.
COT: YHC has heard a lot of COTs begin with “I don’t really have anything, but…”. Stop. Don’t downplay the value of your own COT. YHC has walked away from everyone with something new.
F3 The Capital 