Iron PAX Week 4 AO: Badapple When: 09/29/2021 QIC: Ollie PAX (10): Heidi, Ollie, Pass Interference, Ponyboy, Rusty, Skeeter, Snax, The Real Woody, Zima, ESPY Preamble:Last one for 2021. Warm-O-Rama: 10x Weed Pickers 10x Toy Soldiers 10x Side Straddle Hop 10x Mountain Climbers Arm circles The Thang:Copied from https://f3greenwood.com/ Format Rep-based workout Set the timer for 52 minutes 30 seconds Measure out 25 yards Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls 175 squats 150 Overhead Press 125 Kettlebell Swings 100 Merkins 75 Thrusters 50 Bonnie Blairs (right leg-left leg = 1 rep) 25 Blockees If you finish all of the exercises, repeat in reverse order from the last time you just did it. The burpees DO NOT count in your rep count. COT:Prayers for Goat and Snax’s teammate’s father. Naked-Man Moleskin:Back to your regularly scheduled programming. Hope you all enjoy the extra beauty sleep.