III Pillars, 3 Sept 2019
Conditions: late summer cool with a side of heat
PAX: – TK, Silver Medal, Tchaikovsky, Twin Peaks, Bicentennial Man, Money Shot, Princess Aurora, En fuego, Right Said, Hi-Viz, Pumpkin Spice, Crablegs (QIC
Warm-A-Rama: SSH, OH & Seal Claps, Good Mornings, Lunges, Imperial Walkers.
Main Event:
12 PAX split themselves evenly among two workouts:
- Ironpax Week 1
- The Tougher Workout
Ironpax Week 1 is as follows:
- Broad jump 10yards, followed by 10 burpees, 10 Bonnie Blairs, 10 Big Boy sit-ups. Repeat x 2 for a total of 30 yards, bearcrawl back to the start (30yards) and repeat the whole thing x 5.
Workout 2 went as follows:
- Suicide ladder on the 60 yard field
- Travel to 10 yard line with a lunge, then at the line: 1 burpee, 2 squats, 3 J-Lo’s, bernie back to the start.
- Lunge to the 20 yard line: 2 Burpees, 4 Squats, 6 J-Lo, Bernie Back
- Lunge to the 30: 3 Burp, 6 Squat, 9 J-Lo, etc until the 60 yard line
- Suicide ladder #2
- Sprint to the 10, 1 egg drop/yo yo (sort of a backwards burpee, rolling on the back and standing up without using arms or hands), then back to start
- Sprint to the 20, 2 egg drop/ yo yo,
- repeat to the 60
- Part 3: PAX joined up with their brethren still completing the Ironpax challenge and did the workout along with them.
COT + Announcements:
Shamelessly copied from Toothless:
- Iron PAX 2019 is in full swing, catch the workouts on Mondays across F3 Nashville or other days if they’re offered – if you’re the Q on another day and have PAX who typically don’t post on Monday’s consider leading PAX through the Iron PAX challenge for the week
- F3 Nashville 5 year anniversary is coming up on September 14, sign up form is a yes and no kind of RSVP so even if you’ll be DR, sign up and say you won’t be joining so the count is more accurate