In September, YHC participated in the IronPAX challenge. Part of what he enjoyed about the Challenge workouts was that they allowed basically any fitness level to push it to failure. YHC wasn’t going to try to replicate an entire IronPAX workout, but he at least tried to incorporate a couple IronPAX-like elements into the workout today. After 4 PAX ran an EC 5K, a total of 17 PAX gathered in the gloom to start their week off right.

Warm-up

• SSH x 30
• WMH x 10
• Hillbilly x 12
• LBAC/Reverse x 12 each
• Slow Mekin x 10

YHC then led PAX on a moderate pace warm-up lap around the track, in an effort to get the quads warm for the Box Jumps to come. Divide into 3 groups and gather by the loading dock

• Starting positions:
• Group 1: Box Jumps
• Group 2: Shoulder Taps (1 rep = 1 touch right arm + 1 touch left arm)
• Group 3: Merkins
• Each PAX rotated after each set and so did all 3 exercises per round.

For Round 1: 10 box jumps/20 shoulder taps/20 Merkins

Round 2: 15 box jumps/25 shoulder taps/25 Merkins

Round 3: 15 box jumps/25 shoulder taps/25 Merkins

Round 4: 10 box jumps/20 shoulder taps/20 Merkins

(For those keeping track, those 90 Merkins added to the 10 in Warm-up for 100… so far). Mosey recovery lap around the track, and then all to the basketball courts, backs to the fence. Groups don’t matter anymore; now we’re all together

• Round 1 – Perform 20 Carolina Dry Docks, run up to the brick wall and tap it, then run back to the fence. Repeat x5, for a total of 100 Dry Docks
• Round 2 – Perform 20 Body Weight Squats, run up to the brick wall and tap it, then run back to the fence. Repeat x5, for a total of 100 Body Weight Squats

PAX were encouraged to modify as necessary, prioritizing keeping their form over speed or even completing all the reps. As YHC said during the exercise – this was supposed to be hard and allow PAX to push toward muscle failure.

Mosey through the playground to the drop-off circle, and YHC explained the last exercise.

• Perform 25 Merkins, run a lap around the drop-off circle
• Perform 15 Burpees, run a lap around the drop-off circle
• Pick-up the 6
• Some PAX added in a few WWIIs while waiting for the 6 to finish.

Mosey back to Startex for:

Mary

• 50 Flutter Kicks
• 40 LBCs IC
• 30 Mountain Climber
• 20 Hello Dolly
• 10 Heels to Heaven

CoT

The Bull is fast approaching, will be a fun morning on 10/26.

No prayer requests spoken aloud today

I.T. took us out.

As always, an honor to lead a great group this morning.

SYITG, Botched