• When: 2019-08-22
  • QIC: Knozit
  • The PAX: Beaver Pelt, Ponzi, Soaker, Nick, Lego, HashnRice, Cheers, FivePlay, CoonDawg, RamRod, Knozit(R)

Shawshank Survives a Twister of a Workout

Conditions:  75 Degrees… dry, but humid

The Thang:  YHC tried to bring the Pax a creative beat down they would remember, but YHC fears they will remember the WO for the wrong reasons. The goal was less running, but more reps, but did not realize it would be hard to see colored cones in the dark of the Gloom.  Plus the Pax lost all intensity when Lego commented his male mammary glands were jingling while doing the “Air Merkins”.  Hence, that was the theme for the rest of the workout.


COP – Mosey to soccer field by road for a quick warm up

SSH  50x IC

Windmills  20x IC

Imperial Walkers  20x IC

Pax partner up for Dirty Dawgs:  Partner #1 High Planks while Partner #2 shoots underneath then box jumps over Partner #1 and repeats for 10x reps – switch places and repeat.  Next… Partner #1 sits on ground with legs straight out forward and arms stretched out perpendicular to legs.  Partner #2 box jumps Partner #1’s feet and arms 10x Reps – Switch places and repeat.

Form line on sidewalk for Indian Run to lower fields running along sidewalk

“Twister”:  All Pax gather at center of field where YHC has placed a Twister spinner wheel (Board Game).  Eight cones have been placed about 35 yards out from center designated with a specific color and exercise.  YHC spins wheel to select a specific color(Red, Green, Blue or Yellow).    Once color is selected, all Pax must go to the selected cone and perform a specific exercise and then return to center of the field.  Rinse & Repeat with many different exercises.

Blue Cone #1 25x Burpees   (Mosey to cone)

Blue Cone #2 25x Man Makers  (Mosey to cone)

Green Cone #1 50x Squats  (Lunge to cone)

Green Cone #2 50x Jump Squats  (Lunge to cone)

Red Cone #1  50x Merkins  (Bear Crawl to cone)

Red Cone #2 50x Air Merkins (off ground at the top of Merkin) (Bear Crawl to cone)

Yellow Cone #1 50x American Hammer  (Crab Walk to cone)

Yellow cone #2 50x BBSUs  (Crab Walk to cone)

Mosey back to shovel flag

Count / Name-a-rama  (11 Pax)


Jail Break Obstacle Race / Stomp the Swamp – this Saturday

Sign up for Iron Pax

Prayer Request:

Hash-n-Rice – friend lost job

Coon Dawg’s –  friend’s baby boy born very early

Young man who fell of roof at new school(Beechwood) pasted away

Ponzi- co-worker Delores had cancer surgery, but did not wake up from it

Nick’s Wife’s cousin Heather has stage four cancer