Author: f3nano

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IRONPAC WEEK 1 RETURN OF THE BUNNIES

DATE: 2021-09-10
AO: Burg
Q: Mater
PAX: Bail, Ape, Flame, Supertramp, Sparkler
FNGs: None
COUNT: 6
WARMUP: SSHx20/Arm Circles/Calf Stretch/Cobra OYO

The Thang:
IPC Week 1 Revenge of the Bunnies
Round 1
800m Run
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
20 Blockees with a Thruster
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
Round 2
800m Run
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
20 Horizontal Burpee Block Jump Over
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
Round 3
800m Run
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
20 Vertical Burpee Block Jump Over
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny

MARY: FORGAVE US

ANNOUNCEMENTS:
Q SCHOOL MONDAY

COT:Mater was challenged to say the attached prayer for 30 days to help him with his 3rd F.

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IPC Week 1 Revenge of the Bunnies

DATE: 2021-09-10
AO: Loco
Q: Gigawatt
PAX: Bobcat, Nolan, Shute, Banjo (WV), Beaver Nugget, Gilligan, Rikers, Inglewood, Dreamcatcher, Hoff, Madonna, Ronaldo, Stiches, Refueler, Mutombo FNGs: None
COUNT: 16
WARMUP: SSH IC, Cherry Pickers IC, Don Quixote IC, Downward Dog/Cobra Kai, Mountain Climbers IC THE THANG: IPC Week 1 Revenge of the Bunnies
Round 1
800m Run
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
20 Blockees with a Thruster
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
Round 2
800m Run
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
20 Horizontal Burpee Block Jump Over
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
Round 3
800m Run
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
20 Vertical Burpee Block Jump Over
25yd Murder Bunny
10 Shoulder Tap Merkins
25yd Reverse Murder Bunny
MARY: Ran out of Time
ANNOUNCEMENTS: None
COT: Parasitic Drag – a aeronautical term that is defined as any drag that isn’t connected to the production of lift. We has men have parasitic drag and it comes in different forms. It is anything that holds us bad from accomplishing the things we want to do in life. To be true HIM’s we need to get rid of the stuff that prevent us from breaking through barriers to get to where we want to be. First step is to identify the parasitic drag in our lives and the second step is to replace it with the right stuff. One of the biggest Parasitic drag’s we all have experienced is our own poisonous mindsets! Anger, Resentment, Bitterness, Guilt and Shame. Allowing these emotions to fester, you run the risk of marking your life with darkness. The antidote if forgiveness. Forgiveness requires being willing to release those emotions. Its an honest and forthcoming declaration to let them go. Forgiveness isn’t necessarily about the physical act of apology: it’s about going deeper to create an intentional commitment with yourself and GOD by letting go of what’s holding you back. Forgive other and forgive yourself.

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IPC Week 1

DATE: 2021-09-10
AO: Patriot
Q: CableGuy
PAX: Maj. Payne, Obadiah, Bone, Old Bay, 3 mile, Brown Bag, Lazlo, Sunshine, Kodiak, citrus, sticks, Booking, Big Short, Lucius, Jag, Prenup, Jenner, Flipper, Spokes, Fish Fry, Riot, My Space FNGs: Attache
COUNT: 24
WARMUP: SSH, Michael Phelps, Cherry Picker, WM Hayes, Arm Circles, Down Dog/Cobra Kai THE THANG: Iron Pax Challenge Week 1
MARY: None
ANNOUNCEMENTS: 9/11 Stair Climb & shirt distro
COT: Nice grind, It’s coffee time

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This is 45

DATE: 2021-09-08
AO: Patriot
Q: 2 percent
PAX: Booking, Big Short, Spokes, Lucius, Lazlo, CableGuy, Fish Fry, Vila FNGs: None
COUNT: 9
WARMUP: SSH x 45 IC, Imperial Walkers x 45 IC, Downward Dog/Kobra Kai
THE THANG: 1 – partner up at the goal line with a coupon. PAX team completed a cumulative total of 45 reps for each of the following exercises while alternating sprints to the 45 yard line and back – Kettlebell Swings, Curls, Overhead Press, Chest Press, Dips, Blockies.
The Q did not have a partner so he opted to do all reps by himself and forgo the sprints. Completed all reps except for ~20 blockies. It’s my party and I’ll slack if I want to.
Block 2 – 9 rounds of HIIT 45 seconds on, 45 seconds off. Star Jumps, Heisman Shuffle, Globe Jumps, Mountain Climbers, Bonnie Blair’s, Toe Taps, Apollo Ono’s (skaters), Bobby Hurley’s, Burpees Block 3 – Bear crawl to the 45 yard line, crawl bear back to the goal line. MARY: Flutter Kicks x 45 IC, LBC’s x 45, Low plank hold for 45 seconds. ANNOUNCEMENTS: IPC 2021 Week 1, 9/11 Stair Climb
COT: Today is my 45th birthday. I tried my best to subtly weave that number into the workout. I am half way to 90 years old and could not think of a better way to embark on that journey with my fellow F3 brethren. This group has been a very important part of my life and I look forward to many more birthday parties in the gloom!