17 PAX posted in the gloom this morning for a preview of the Iron Pax challenge that F3Greenwood is hosting. If you want more information check out @F3IronPax on twitter or go to f3greenwood.com. Anyway- they gave a preview into what the August challenge will look like, so YHC implemented that into the workout today. Fun times by all. T-claps to our AOQ Quisenberry for getting the parking lot repaved.
Conditions- 72ish and still kinda humid
The THANG:
Disclaimer-Prayer- Mosey to behind the school for COP all IC
SSH, through the tunnel, arm circles, overhead claps, squats, mountain climbers, plank jacks
Mosey down to the field for the IronPax portion of the workout
25 hand release merkins, 100 yards of bear crawl, 25 hand release merkins, 100 yards of bear crawl- all for time. Cowbell smoked everyone. Others modified, you vs. you. If you didn’t modify and want to put your time in go to the f3greenwood website to do so. Times ranged from 7 minutes to around 12 minutes.
Pax then went to the stairs for some calf raises and bunny hops that looked like this:
30 traditional calf raises, 30 toes out, 30 toes in, 30 bunny hops/ 20 traditional calf raises, 20 toes out, 20 toes in, 20 bunny hops/ 10 traditional calf raises, 10 toes out, 10 toes in, 10 bunny hops
Next the pax found space on the wall for peoples chair for about a minute, then 10 merkins then rinse and repeat
We finished the workout with a mosey back to the virtual shovel flag, stopping at random times to do some ab exercises
Count-a-rama/Name-a-rama
FNG- Jon Smith- Pocahontas (not much discussion or opportunity for him to give us much more information )
Announcements:
-8/4 Sweet Baby O 5K. Register: https://www.runhard.org/pages/race-owen.php
-8/25 Stomp the Swamp. Register: https://www.runhard.org/pages/race-swamp.php
-9/7 Blue Ridge Relay
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
Prayer requests:
-Ranger co-worker, Pick Axe, William Anderson
Devo: James 1:19- 19 My dear brothers and sisters, take note of this: Everyone should be quick to listen, slow to speak and slow to become angry,