Today was about pushing it to the limit, either with running, KnOTibg, or running back to your house for a stretching pad becuase Boo-boo can’t handle the ground.
Either way, we all came back (with some additional late comers) for the COT. Prayed in thanksgiving for new life and in supplication for those who need help.
YHC grabbed the Q ten hours before game time.
6 PAX for the real workout. 7 PAX went to walk around with Scantron.
Disclaimer followed by a mosey in the direction of the rock pile. Selected a well lit area so those that caught the train could easily find us.
Abe Vigodas, Grass Grabbers, Imperial Walkers (except Mahatma, he wanted to do Hill Billies first), Hill Billies (except for Mahatma, he already did them), Peter Parker Peter, Mountain Climbers, Arm Circles, Reverse Arm Circles.
Grab a SHMEDIUM rock and circle up.
8 minutes, non-stop reps, 8 reps each, keep repeating the circuit
STORC: squats, triceps, overhead, row, curls
Every minute, we drop for 3 burpees
Bring your SHMEDIUM rock to the field with preset cones.
Rd 1: murder bunny to first cone, 10 manmakers, lunge to second cone, 10 manmakers, rifle carry to third cone, 10 manmakers, bear crawl pushing rock back to second cone, rifle carry to start
Rd 2: murder bunny to first cone, 10 thrusters, lunge to second cone, 10 thrusters, rifle carry to third cone, 10 thrusters, bear crawl pushing rock back to second cone, rifle carry to start
Rd 3: leave the rock, bear crawl to first cone, 10 merkins, bear crawl to second cone, 10 merkins, bear crawl to third cone, 10 merkins, backpedal to start
Rifle carry, indian walk back to near rock pile
3 minutes, non-stop reps, 8 reps each, keep repeating the circuit
STORC: squats, triceps, overhead, row, curls
Every minute, we drop for 3 burpees
Return the rock
2 minutes of Mary
Back to the flag for COT
The 8 walkers were 3 minutes late, walking
Announcements: Hand Grenada and Mahatma have a burpee bet on the 2024 LSU-Ole Miss game
Intentions: Scantron’s nephew, Blake, and all those that remain silent
Great to lead
SYITG
Before the Iron Pax Challenge closed, the OG AO decided to do at least one of the workouts. We chose the Cindy 500.
We started w/ a warm-up:
15x Jumping Jacks
7x Windmills
7x Cherry Pickers
7x Merkins
7x Peter Parkers
7x In Tempo Merkins
8x Squats
Mosey around the block
Since we had 4 PAX, we split into two groups. We also had coupons and 30lb dumbbells.
1 group did each set of exercises together.
1 group partnered up and rotated the exercises.
*NOTE: If doing the Cindy 500 as partners, recommend starting each round with a set of 5x so that each partner gets to do three exercises in the round.
Round 1
10x Merkins
15x Thrusters
20x Merkins
25x Thrusters
30x Merkins
200m run around the block
Round 2
10x Thrusters
15x V-Ups
20x Thrusters
25x V-Ups
30x Thrusters
200m run around the block
Round 3
10x V-Ups
15x Jungle Boys
20x V-Ups
25x Jungle Boys
30x V-Ups
200m run around the block
Round 4
10x Jungle Boys
15x Blockees
20x Jungle Boys
25x Blockees
30x Jungle Boys
200m run around the block
Round 4
10x Blockees
15x Merkins
20x Blockees
25x Merkins
30x Blockees
200m run around the block
After 45 minutes, we could only get one round of the Cindy 500 completed.
Some were saying that they felt the Thrusters for a couple days later!
It was a tough workout, like all the Iron Pax Challenge is.
We ended with the usual close out, sending us off with a prayer.
Looking forward to next time!
Music Coldplay
Pumpkins around museum race – hand off chain, holder is stationary
Jump rope, LBCs, step ups, 5 burpees, run corner route
80
40
20
5
60
30
15
5
40
20
10
5
Frisbee Toss closest to the pumpkin
Closest nothing but calls penalty for furthest and everyone else
Sunday mornings
Mary
KnOTer’s aside, it seemed as if most of the Pax today ran with someone at some point. Goes to show that we all cross each others paths at some point.
COT involved praying for those who are suffering and going through tribulations.
Warmup
Football field
Bear crawl 10 yards, then 3 more stations 10 yards apart
20 reps, descending
16
12
8
4
Bobby Hurley
Smurf Jacks
Burpees x5
Thrusters
Back pedal return
Plank and wait for 6
Soccer
COT
9 Pax showed up to see Vagabond’s bag of fun
Keeping it simple just two exercises
100 Merkins
90 Squats
80 Merkins
70 squats
60, 50, 40…
Between sets
Backwards run to irrigation then run back to the bacon
As always closed with Sunday mornings
Warmup
Circle up – challenge to see how far we can push ourselves beyond mental limits
PYDHY – “Push yourself don’t hurt yourself”
do as many as you can side straddle hops facing outward so you can see other pax – stop when you get tired (not speed but total number)
do as many as you can shoulder taps – stop when you can’t do any more
When done turn around LBCs in your own
Was the number surprising to you?
We’ll do again another time – remember your number
Partner up
throw frisbee, kick ball to each other back and forth 10x each
frisbee touches or ball bounced ground, 5 burpees/3 8 cts
Peristyle benches 15 reps
Squats while waiting
Dips
Derkins
Irkins
R leg step ups
L leg step ups
R Hungarian split squat
L Hungarian split squat
Incline wife pleaser
Plank walk up/downs
Ring of fire
Bonnie Blairs
Al Gore
Mary
Great lawn – soccer
With Q Source being directly after this beatdown, YHC reflected on the fact that results are often brought about through Consistency. There was the normal group of KnOTers, Kennah Brah as the Lone Rucker, and a handful of Runners. Everyone did their own thing at their own pace and made it back to the Shovel Flag for the COT, where we prayed for numerous family and friends who are suffering right now.
Warmup
2 laps round track with rock – 15 reps each corner
Rows
overhead press
curl
Knee lunges rock twist
Parking lot – conveyor partner up
1 pax runs to end of lot with rock rifle carry drops rock and backpeddles back
Pax 2 big bois while waiting then backward runs to get rock brings it back rifle carry
3x
Gazebo pax choice
Al Gore with rick extended
COT
