Q: Dill
PAX: Ross (Night Light) Cargle, Cabbage, SAG, Michael Smallwood(Bull), Dill
FNGs: None
COUNT: 5
WARMUP:
Bear Hug
Imperial Walker
Chinook
Derrick
Daisy Picker
Overhead clap
Copperhead squat
Tempo Merkin
THE THANG:
Care bear squared (modified) Iron Pax Week 1 2022
4 squares 10-15yds apart
Bear crawl to first cone 10 Squats
Bear crawl left to 2nd cone 10 merkins
Crawl bear to 3rd cone 10 Big Boy Sit-ups
Bear crawl right to 4th cone 10 Burpees
15min AMRAP (each pax completed 4 rounds)
To catch our breath:
Moroccan Night clubs
Seal claps
Hillbillies
11’s
Flutter kick (2ct)
Lunge walk in between
Mosey to Mary
MARY:
Pax were instructed to hold plank before/after the following exercises
Peter Parker 10 IC
Plank Jacks 10 IC
Peter Parker 20 OYO
Plank Jacks 20 OYO
On our 6:
Gas Pumps 15 IC
Pax Choice:
Box cutter (Sag)
LBC (Nightlight)
WW1 (Cabbage)
Hello Dolly (Bull)
6in leg lift (Dill)
ANNOUNCEMENTS: AOH 5K, Foxhole Saturday modified schedule Ruck 6-6:40, Bootcamp 6:45-7:30, Check Slack
COT:
6th man: Bull-Car issue and house flood resolved, comes to F3 so Dill, Duke, and OneHit don’t harass him. Thanks for leading us at the Pound! 💪🏻
Prayer for Socrates Dad, MP and Crisp Co. Baseball teams playing today