Ironpax Week: 0

Date: 2026-09-02
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Promoter, 120, Jacob Hedges, Townie, Cookies, Breadsticks, FIFA (F3 The Capital), Dash-O FNGs: None
COUNT: 8
WARMUP:
SSH
HK
IWS
Merkin
MC
WM
WMH
CP
Quad stretch
Arm stretch
Stretch what you want

THE THANG:
4 rounds for time of:

5 blockies
11 WW3 sit ups
26 thrusters
31 walking lunges (2 legs = 1)
Run 141 yards (70.5 yards out & back)

Modified version for each exercise:

5 burpees
11 hand release merkins
26 jungle boy squats (squat, touch knuckles to ground, jump up and raise arms slightly above shoulders) 62 squats
No modification for run

MARY: nope nope nope

ANNOUNCEMENTS:
Week 0 complete, 4 to go
9/11 stair climb is a 4a start, Breadsticks/FIFA considering the 4 mile ruck

COT: creatine