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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

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Choose your own adventure

DATE: 2022-09-16
AO: Sparta
Q: Peanuts
PAX: Obadiah, Zeus, Rambler
FNGs: None
COUNT: 4
WARMUP: SSH, WMH, MP, IW, DD, CK
THE THANG: Q chose method of travel from end zone to end zone stopping every 20 yards for an a la carte beatdown by one of the PAX – reps matched the yard line (20, 40, 40, 20, 100). Turned around, did it all again. Grabbed coupons and did it again 10 yards at a time to the 40 and raced back to end zone for Professor Copperfield’s Miracle Legumes that the Q left behind. MARY: no
ANNOUNCEMENTS: have you heard Rambler’s camping story?
COT: Given all the complaining from the Pax let them choose and they punished us more than I would have. Just goes to show even when we are worn out we are gonna try to push one another to do a little bit more. That’s the fun thing about IPC – even though it is a you v. you event, I still hear everyone out there encouraging one another.

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Spartans for IPCwk2

DATE: 2022-09-16
AO: Sparta
Q: Lightyear
PAX: Pop Fly, MileHigh, Bluegrass
FNGs: None
COUNT: 4
WARMUP: na
THE THANG: IPC wk 2 … while the Peanuts Q’d PAX looked on with what can only be described as pure amazement at such a physical accompaniment, we all hit just over 6 rounds which, according to Garmin, is 1mile of coupon rifle/farmers carry. Everything hurts. MARY: what?
ANNOUNCEMENTS: Dads camp!
COT: 4 almost dead PAX rejoined the other PAX for Peanuts words of wisdoms and boomer tech skill for the PoL

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Competitive Suffering

DATE: 2022-09-16
AO: Farm
Q: Floppy Disk
PAX: Gekko (Keith Capp), Matthew – Running Man, Infinity, Faceplant, Chile FNGs: None
COUNT: 6
WARMUP:
– beet pickers
– Micheal Phelps
– Willy mays haze
– Side straddle hop
– Arm circles
– Calf raises
THE THANG:

Split into two teams
Team A does “A”, team B does “B”. Whoever finished first does the “win” workout. Loser does the “lose” workout. Switch teams and repeat. ——
A: 25 4 count flutter kicks, 25 4 count mountain climbers
B: Run around outside of the fence

Win: 10 4 count side straddle hops
Lose: 10 burpees
——
B: 25 hand release pushups
A: Lunge walk half soccer field

Win: 20 LBCs
Lose: 20 Lunge Jump Switch
——
A: backwards run half a soccer field
B: 30 Planck shoulder taps

Win: 20 glute bridges
Lose: 60 count wall sit
——
B: karaoke full soccer field
A: 6 hindu pushups

Win: 20 alternating lateral squats
Lose: 12 burpees

MARY:
15 American Hammers (in cadence)
60 count low plank
ANNOUNCEMENTS:
Road cleanup October 2
COT:

“Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.” – Calvin Coolidge