As Q-drenaline and tolerance allows, each week thru September, we will try to do a preview of each IronPax workout, focusing on getting the movements and understanding the intensity of each workout.
This morning, Halfback and YHC co-Q’d a preview of Week 0- Fat Coe Sandwich. Is it a “Coe sandwich” if the two sides are “Coe”? Should it be a “Brenton” sandwich? These are things we do not know but don’t dare to actually ask.
So this morning, 10 PAX enjoyed the following:
WarmORama:
15 IC plank jacks
15IC Homer to Marge
15IC SSH
10-12IC LBAC, Michael Phelps, OH Press
6-8IC ITWY
7IT WMH
PAX grabbed rocks and returned to hold plank and hear of the Thang.
The Thang:
Coe Play
1. Thruster breakdown
– 10 squats, 10 OH, 10 Thrusters
2. Merkins
– 10 L hand up on rock. 10 R hand up on rock
3. 15 bent over rows with rock
2 rounds
Brenton Play
1. 100ft Bear Crawl – Mosey Back
2. 3 burpees – 5 box jumps : 2 rounds
Repeat x2
Coe Play – 1 round
Brenton Play – 1 round with burpee broad jump back
EC: 10 thrusters
Pax Ricky Bobby back to flag carrying and trading off two coupons
Mary:
15SC Sea Turtles
Yoga Flow Stretch
COT:
Families (Orange Cty) back to school
IronPax – safety, fellowship
Keep an eye on Slack for start time options and completion of IP on other days
“Durability thru suffering”
Aye!