AO: f3kannon Q: Cupid PAX: backdraft, Big Tuna, ChopSaw, Cupid, Phat B, Squid, The Burgh, Rawhide FNGs: None COUNT: 8 WARMUP: Run to D.E.memorial park (w/ cinderblock curl) THE THANG: 6 statipns around DE statue: Lunges (20 each leg) V-Ups (20) Merkins (20 cadence count) Crabberwocky (20 each side) Side plank w/ leg lifts(20 each […]
Tag: Phat B
Iron Pax Challenge – Week 4 – @ Kannon
AO: f3kannon Q: Cupid PAX: schnitzel, Rawhide, Cupid, Hurdle, Squid, Big Tuna, The Burgh, Phat B, backdraft FNGs: None COUNT: 4 WARMUP: THE THANG: Look-It-Up… MARY: ANNOUNCEMENTS: COT:
Rawhide says “Catch Me If You Can”!
AO: f3kannon Q: Rawhide PAX: The Burgh, schnitzel, Big Tuna, Phat B FNGs: None COUNT: 5 WARMUP: Short mosey over between the buildings by the dumpsters for warm-up while pax discussed Wednesday’s IPC with post soreness and lingering fatigue! THE THANG: Part 1 – Catch Me if You Can around the Horseshoe. 1 pax wore […]
A few good men aka bumping heads abs popping pickles
AO: f3kannon Q: ChopSaw PAX: The Burgh, Squid, Cupid, Phat B, Rawhide, Grandmaster FNGs: None COUNT: 7 WARMUP: War Memorial for SSH’S, IST’S, Hillbilly’s and BSN’S THE THANG: Ran to Dale and admired the bush. 20 dips-lap, 20 step us (10 each leg)-lap, 20 LBC’S-lap. Down to Swanee for the wall. Balls to the wall […]
IPC Week 2
AO: f3kannon Q: ChopSaw PAX: Gunny, Squid, Rawhide, Phat B, Cupid, schnitzel, The Burgh FNGs: None COUNT: 8 WARMUP: Got straight to it THE THANG: 400m Run, BDE Burpees×5, 400m run, BDE hand release merks, 400m run, rinse repeat for 45 minutes. Great work everyone! MARY: Walked there ANNOUNCEMENTS: Honestly don’t remember COT: Prayed for […]
Remembering 9/11
AO: f3kannon Q: Squid PAX: Cupid, Squid, The Burgh, Snowman, Rawhide, Phat B FNGs: None COUNT: 6 THE THANG: 19 round trips of the parking deck steps with 40lbs packs. All finished and all were tired. Great work men! Never forget what happened that day! ANNOUNCEMENTS: @chopsaw has the whole week as Q celebrating his […]
Ladder complete!
AO: f3kannon Q: Big Country PAX: backdraft, Big Country, Big Tuna, Cupid, Gunny, Rawhide, Phat B, schnitzel, Squid, The Burgh, Heisenberg_Kannon FNGs: None COUNT: 11 WARMUP: SSH’s, Plank Jacks, IST’s, Hillbillies, and more SSH’s THE THANG: Ladder 1-15, V ups and Mountain Climbers MARY: Abs, The W, Flutter Kicks, LBC’s and stretching ANNOUNCEMENTS: 9/11 Stair […]
Screw Jillian Michael’s
AO: f3kannon Q: Sir Topham Hatt PAX: Cupid, The Burgh, Gunny, Squid, Hurdle, schnitzel, Phat B FNGs: None COUNT: 8 WARMUP: OYO run, jumping jacks get at it! THE THANG: Round 1 – flying squires and WW3 – 40 of each. Every 5 minutes lunge walk 10 yards out and back. Round 2 block over […]
Train Station Boogie, Modified
AO: f3kannon Q: Big Country PAX: Big Country, Cupid, Grandmaster, Phat B, Rawhide FNGs: None COUNT: 5 WARMUP: usual warm up THE THANG: 3 exercises, LBC’s, WWII’s, and SSH’s. Start with 5 of each exercise, then we ran down one side of the parking lot, and walked up the other side. We went up in […]
Iron Pax Week 0
AO: f3kannon Q: Grandmaster PAX: CueBall, Hurdle, Phat B, Rawhide, Squid FNGs: None COUNT: 6 Watch the video. Modifying was done by some. Cupid did every rep completing the workout after COT. ANNOUNCEMENTS: 9/9/23 9/11 Memorial Stair Climb COT: Prayers for stronger and wiser pax.