Category: Uncategorized

DATE: 2021-09-30
AO: Farm
Q: Rocky
PAX: Chile, Matthew – Running Man, Infinity
FNGs: None
COUNT: 4
WARMUP: Copperhead Squats, Don Quixote’s, & Beet Pickers

THE THANG:
50m Waking lunge
20, 15, 10, & 5 reps of the following:
Merkins
50m Run
Close arm Merkins
50m Run
Derkins
American Hammers
50m Run
Penguin Crunches
50m Run
Leg Raises

ANNOUNCEMENTS: Adopt-a-Road cleanup this Saturday. Meet at our workout starting point at 7:30am.

DATE: 2021-09-30
AO: Freestate
Q: Deagle
PAX: Horshack, CashOnly, Winston, ShowMe
FNGs: None
COUNT: 5
WARMUP:
SSH, Imperial Walkers , Hairy Rockets, Monkey Hampers, High Knees, Cherry Pickers, Windmills

THE THANG:
7 exercises, done in 3 rounds of 25 reps each
After each exercise, we’ll do 25 yards run with 3 burpees.
Total of 486 reps and 63 burpees
• 25 curls
• 25 squats
• 25 Overhead Press
• 25 Kettlebell Swings
• 25 Merkins
• 25 Thrusters
• 12 Bonnie Blairs (right and left counts as one)

MARY:

ANNOUNCEMENTS:
This Saturday’s adopt a road final details

COT:

DATE: 2021-09-25
AO: Freestate
Q: Winston
PAX: Deagle, ShowMe, CashOnly
FNGs: None
COUNT: 4
WARMUP:
SSH, Arm Circles, Michal Phelps, Cherry Pickers, Windmills

THE THANG:
Modified IronPax Week #3 (no 2 mins EMOM, fewer reps)

MARY:
Reverse Crunches, Flutters Rodeo

ANNOUNCEMENTS:
Next Saturday’s FreeState’s Adopt a Road activity

COT:

DATE: 2021-09-30
AO: Highlands
Q: Toolbox
PAX: Katniss, Trolley, 2 percent, Booking
FNGs: FNG Greg (now dubbed Vegemite)
COUNT: 6
WARMUP: follow the leader, ssh, airsquats, imperial walkers, windmills, 50 yd full out sprint x 2.
THE THANG: 1 guy farmer carry 85 lb 100 yd, while rest bear crawl 5 steps and 3 merkin their way 50 yd, switch, duck walk 5 steps and do 5 squats 50 yd, gorilla 100 HD stopping for 1 burpee after 3 steps, crab walk 5 and do 5 rockettes 100 yd, and crocodile walk to the 18 and back.
circle up for bicep curls 10 with 50lb, 15 with 35lb kettle bells going around the circle PAX hold al Gore, over head press 10 with 50lb, 15 with 35lb while PAX holds static lunge, kettle bell swing 10 with 50lb, 15 with 35 lb while PAX do bonnie Blairs. and maybe some other stuff…no one reads this far down.

MARY: flutter kicks, heels to heaven and LBCs.
ANNOUNCEMENTS: forgot that part
COT: you can’t control how people receive or understand what you say, you can only control what you say. speak carefully and thoughtfully.

DATE: 2021-09-29
AO: Loco
Q: Mutombo
PAX: Hoff, Leonidas, Stiches, Bobcat, Nolan, Cadaver, Madonna, ToolTime, Shute, Ronaldo, Beaver Nugget FNGs: Salt, Vlassic
COUNT: 14
WARMUP:
THE THANG: Had a 4-second negative with most exercises
Round 1
Squats, Decline merkins, Side lunges
Repeat two more times, but substitute decline merkins with incline merkins, then traditional merkins Sprints

Round 2
Standing Row, Curls, Weighted pickle pointers
Repeat 2 more times
Sprints
Baby Shark Abs

Round 3
Row – Left Hand, Row – Right Hand
Repeat two more times
Sprints
Baby Shark Abs
MARY: Baby Shark Abs was weaved into the Thang
ANNOUNCEMENTS: If you may be injured, please modify. See prior post regarding the upcoming dinner for pax members. Friday’s beatdown will begin at 0520 in order to fit in the entire workout which will last 52:30
COT: Busy men can sometimes live in denial, have blind spots, or compartmentalize our baggage. 1 John 5-7 calls us to walk in the light. If you have baggage that you cant shake, talk to the Q (mutombo) and/or attend Celebrate Recovery