Q: Run Flat

PAX: Run Flat – Proctor
Buick
Fun Run
FreeBird
OneHit
Maestro

INTRO:
Overview of IPC Week 1 Challenge

WARM-O-RAMA:
Daisey Pickers x15 IC
BAC Forward x12 IC
BAC Reverse x12 IC
SSH x20 IC
Standing Left Knee-to-chest x20 seconds OYO
Standing Right Knee-to-chest x20 seconds OYO

THE THANG:
IRON PAX CHALLENGE WEEK 1 – CARE BEAR SQUARED

>Format:
AMRAP for 45 minutes

>Set-Up:
Make a 25 yard square. Four cones placed 25 yards apart in a square formation.

*Starting at cone 1, bearcrawl to cone 2, then perform 25 air squats.
*After the squats, bearcrawl to the left to cone 3, then perform 25 merkins.
*After the merkins, reverse bearcrawl to cone 4, then perform 25 big boy sit-ups.
*After the big boy sit-ups, bearcrawl to the right to cone 1, then perform 25 burpees.

>Results:
Buick = 465 Reps
Fun Run = 450 Reps
Free Bird = 450 Reps
OneHit = 500 Reps
Maestro = 425 Reps
Run Flat = Proctored and paced with 35lb ruck sack on.

Nice Work!! Don’t forget to post your results via the link below:

forms.gle/YFSobR4Y5V3RuPVx8

MARY:
Negative

COT:
Count-O-Rama, Name-O-Rama.

Announcements –
Ultimate Pax Challenge begins tomorrow. Let Maestro know if you are participating and send him your $25 registration fee @BJ-Fair-1 via Venmo.

Prayer/Praise –
Praise for answered prayers. Prayers for Maestros Family, OneHit and Maestros GrowRuck travels, Free Birds Family travels, and strength/wisdom to be better Husbands and Fathers.