AO: Tradition
Q: Clifford ,
PAX: Moonlight (Samir), Frostbite MECA, Clifford
FNGs: None
COUNT: 3
Wooooo, going to feel this one for a minute! We did an Iron Pax from 2023, the Cindy 500. It was 5 rounds with 500 total reps (merkins, thrusters with a block, v sit ups, jungle boi squats, blockees).

f3greenwood.org/all/ironpax-challenge/cindy-500-ipc-2023-week-3

WARMUP: Short mosey, SSH, penny picker, windmill, LSS, world’s greatest stretch, Freddy mercury.
THE THANG:

– Round 1: Merkins x10, Thrusters x15, Merkins x20, Thrusters x25, Merkins x30, one 400m lap around church
– Round 2: Thrusters x10, V situps x15, Thrusters x20, V sit-ups x25, Thrusters x30, one 400m lap around church
– Round 3: V sit-ups x10, Jungle Boi Squats x15, V sit-ups x20, Jungle Boi Squats x25, V sit-ups x30, one 400m lap around church
– Round 4: Jungle boi squats x10, blockees x15, jungle boi squats x20, blockees x25, jungle boi squats x30, one 400m lap around church
– Round 5: Blockees x10, Merkins x15, Blockees x20, Merkins x25, Blockees x30
MARY: recovery focused, good mornings, downward dog, plank, child’s pose
ANNOUNCEMENTS: coffee after beatdown tomorrow, isotope convergence sat, Machu birthday beatdown Tuesday
COT: prayers of thanksgiving and peace :v: