4 Pax started an hour early for a modified (re: scaled down) version of the ruck focused Cadre Rooney WOD: 6 rds x (25 mt climbers + 25 squats + 25 flutter kicks + 25 overhead claps)

2 of the EC crew joined 6 for the ME at 0600

Warm Up: SSH, IW, Squats, Arm Circles, Nolan Ryans

The Thang: The ME was a “training oriented” prep session for the soon-to-be released 2021 F3 Ironpax Challenge. The Thang was pulled directly from Ironpax 2020 Week 2, aptly named The Wheel of Misfortune. Every Pax grabbed a 35# cinder block “coupon” and headed down to the grass football field.

Place coupon at center cone.  Start timer (we went for 35min).  Complete a circle around cones that starts and ends at the center cone (do not carry block)

Pick up block and complete 10 Thrusters at the center cone

Rifle carry coupon to cone A

Complete 10 Decline Merkins at cone A

Rifle carry coupon back to center

Complete 10 Thrusters at the center

Rifle carry coupon to cone B; Complete 10 Blockees at cone B

Rifle carry coupon back to Shovel Flag; Complete 10 Thrusters at the center

Rifle carry coupon to cone C; Complete 10 Weighted Squats at cone C

Rifle carry coupon back to center; Complete 10  Thrusters at the center

Rifle carry coupon to cone D; Complete 10 Kettle Bell Swings at cone D

Rifle carry coupon back to center; Complete 10 Thrusters at the center

Rifle carry coupon to cone E; Complete 10 Vertical Block Presses at cone E

Rifle carry coupon back to center; Complete 10 Thrusters at the center

Rifle carry coupon to cone F; Complete 10 Rows at cone F

Rifle carry coupon back to center; Complete 10 Thrusters at the center

**This completes one full round**

Rinse and repeat til time is up

Pax helped move cinder blocks back to the school and circled up for a round of call-a-Mary exercise, followed by some breathing and stretching to finish.

Thanks to all for coming out. Thanks for listening to those that shared out during COT.

Aye! DW