3 endured the humidity this morning to practice a few selections from Week 3 IronPax. Given the quad-killer we all are anticipating Wednesday at The Skunk, we elected to “modify as needed” this morning.
Warm-up:
25 IC SSH, 10 4-ct tempo squats; 10 LBAC fwd/reverse, 10 IC Seal Claps, 10 IC Overhead Claps, 10 WMH IC
The Thang:
- Ricky Bobby to the Little School
- Part 1
- Timer: 1 PAX run to end of lot and back (Once back, each PAX took turns running for total of 2 out and backs)
- Other PAX completed:
- Rounds 1 & 2: Kraken Burpees (3 hand-release Merkins at bottom)
- Rounds 3: LBCs
- Ricky Bobby to D Tech
- Part 2
- Timer: 1 PAX run 50ish yards and back (same as above)
- Other PAX completed:
- Rounds 1 & 2: BDE Burpees (burpee + Bonnie Blair L/R + Squat Jump)
- Rounds 3: Flutters
- Ricky Bobby to long way around D Tech to the Little School (PAX’s choice as to how much of a push to make on each sprint)
- @Little School – Merkin Jax (1 Merkin to 4 SC Plank Jacks, up to 5:20 : 10 ct rest : then back down from 5:20 to 1:4)
- Mosey back to Shovel Flag
Mary:
- Hip Flexor / Quad / Hamstring Stretching: 20sec hold each
- Captains’ Choice
- Dinghy – Freddie Mercury IC 20ish
- Denali – Box Cutters IC 20ish
COT
Grateful for the fellowship and community offered this morning in the gloom. Thanks, Denali and Dinghy, for asking the hard questions and for checking in with YHC. Hillsborough has some High Impact Men and I am grateful for these mornings.
Denali has a 5K, possible 10K this weekend.
Prayers for RGB’s brother and sister-in-law as brother heads out.
Coming Up: The Wobble (Week 3 IPC) on Wednesday at The Skunk.
SYITG.