Birthday Iron Pax
QIC: H.O.G
Date: 1/11/2020
PAX: Undertow, Huckleberry, Spamalot, Touch Me Not, Dr. Toot Canal, Turnover, BAM, High Cotton, Burlap, Splash, TPS, Bulldog, Van Gogh, Green Acres, Ripple, Pony Express, Lemming, Dday, Bluto, Zima, H.O.G
Today is YHC birthday so what better way to celebrate than by Qing a beatdown for the rest of the pax. YHC has been coming out to F3 for about 8 months now and one of the worst best moments has been Iron Pax challenge. So why not have an Iron Pax style beatdown.
Warm-Up
SSH
Toy Soldier
Whirly with Clap
Abe Vigoda
The Thang
Mosey over to rock pile and pick out a medium size rock and carry over tiny bottom of the hill near lido deck.
beatdown: run up hill do next exercise repeato until done cardboard.
Run up hill
10 Man makers- run
20 Squat Thrusters- run
30 Curls- run
40 Overhead Press- run
50 Alt arm Merkins on rock- run
60 Rock squats- run
70 Bench Press- run
80 Rows- run
90 WW2 sit-ups with rock- run
100 American Hammers (dc) with rock- run
Mosey to put rock back then mosey back to start
Mary
V-sit up series- 20 each
right leg in, left leg in, alt legs in, legs together in, right leg up, left leg up, alt leg up, scissor legs, together legs up, v-sit ups
COT
– Blue Steel coming back from Bolivia
– volunteer at local homeless shelters
NMM
– Shout our to the HIM who ran before the beatdown
– good to see Toot Canal up
– pax harassed the Q about his last Q with rocks that ended badly
– the pax didn’t like running up the hill at all
– All complained about the WW2 sit ups and American Hammers- tailbones were sore
– Pax hated the v-up series and the cadence that the Q had on them
