Q: SweetTart
PAX: Churchkey, Spot, BunkBed, Fallout (1st F), Oscar, Insanity, Bucket Truck, Stache, Betamax, Biggie Smalls, Jabberwocky
FNGs: None
COUNT: 12
WARMUP: Yeah that might be a good idea.
THE THANG:
Iron Pax Challenge week 4 We aren’t professionals.
Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.
Round 1
Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2
Round 2
Same as Round 1 but WWIII situps
Round 3
Same as Round 2 but Blockees
END OF WORKOUT
ANNOUNCEMENTS:
Runvergence, Convergence, etc. check announcements
COT: Prayers of Thanks for F3 and the improvements of myself and others. YHC entered the gloom 6 years ago Saturday.
prayers of safety and healing for Churchkey’s FIL