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Date/Time
Date(s) - 09/26/2022
5:30 am - 6:15 am
Site Q - Woodstock
Location
The Foundry
Categories
The beautiful track and football field make this a great AO to push your limits. Foundry is gaining a reputation as the toughest AO in Black Swamp. Don’t say we didn’t warn you…
IRON PAX Week 4 Death by Skinny Runner
Welcome
F3 Mission and Core Principles
Disclaimer
PAX: Party On, Lyman, Bourbon Isosceles, Gulliver (Q)
Q: Gulliver
Proctor: Woodstock
Warmup: Individual stretching
The Thang: IPC Week 4
1. 100 Gas Pumpers
2. 50 Jump Rope
3. 1 mile run
4. 25 Hello Dollies
5. 25 Burpees
6. 50 Jump Rope
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 Jump Rope
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats – 2 spoons style
14. 50 Jump Rope
15. 400-meter run
16. 25 4-count flutter kicks (watch the video)
17. 25 Bonnie Blairs (hard way – right leg and left leg counts as 1
18. 50 Jump Rope
19. 400-meter run
20. 100 Big Boy Sit-ups
21. 50 Jump Rope
22. 1 mile run
Count-o-Rama
Name-o-Rama
The Six: Lyman
Announcements
Prayer
Party On 52:35
Lyman 47:35
Gulliver 47:31
Bourbon 37:11
Isosceles 39:52
Thank you to Woodstock for proctoring and keeping us on schedule, and Bourbon for the final push shaving our times down by pushing us on the track.
Workout was done 9.29.22