Q: Toto (58/110)
PAX: Mutt, Deep Dish, Toto (58/110), MC, Thin Mint, Meatloaf, Miyagi, Stitches
FNGs: None
COUNT: 8
CONDITIONS: Decent
WARMUP: Mosey, tumbleweed Rocking Chair, seal claps, overhead claps, open book
THE THANG: Iron PAX Week 0
– Format
– Complete the workout for time
– Equipment
– Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings
– The Thang
– Start timer
– 10 burpees
– 5-10-15-20 yard shuttle runs
– —–
– 10 burpees
– 25 merkins
– 5-10-15-20 yard shuttle runs
– —–
– 10 burpees
– 25 merkins
– 50 lunges (hard way – right leg-left leg=1 rep)
– 5-10-15-20 yard shuttle runs
– —–
– 10 burpees
– 25 merkins
– 50 lunges (hard way – right leg-left leg=1 rep)
– 100 big boy sit-ups
– 5-10-15-20 yard shuttle runs
– —–
– 10 burpees
– 25 merkins
– 50 lunges (hard way – right leg-left leg=1 rep)
– 100 big boy sit-ups
– 150 squats
– 5-10-15-20 yard shuttle runs
– Stop timer
Modifications
– Overall
– Reduce rep counts
– Reduce shuttle run distance
– Exercise Modifications
– Burpees
– Flying Squirrels
– Merkins
– Merkins on Knees or Incline Merkins
– Lunges
– Mini-lunges
– Big Boy Sit-ups
– LBC’s or another ab exercise
MARY: None
ANNOUNCEMENTS: CSAUP, Bed Build 9/27, Ruck knockout 9/26, Sasquatch 2nd F October
COT: travel, leadership