Archives: Donut Shop – Oak Park 8/12

Date: Monday August 03, 2020

Time: 12:00

Location: Donut Shop – Oak Park

QIC: kodak

Pax:
Denari
Footloose
Hackysack
Alliance
Kodak
The Missionary
Cutter
Puck

Preblast:

DonutShop Pre : Get yer bro’s signed up and ready to go. Free Outdoor workout; Kodak on the Q. It will be hard.

5:30-6:15a at the DonutShop.

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BackBlast:

8/12 DonutShop – Strength and Conditioning : Kodak Q

Tweet says “Nine were all blindsided by a 2019 F3IronPax beauty.

Kodak warmed them up and laid out the challenge; then we all got after it. #MeatloafMassacre” … it’s true, I gotta be honest and didn’t know what can of worms I opened. This one was poisonous!

Conditions : 70’s / perfect

Pax : Alliance, Cutter, Denari, Footloose, HackeySack, TheMissionary, Puck, Kodak (QIC)

Warm-Up:

SSH

Windmills

DaisyPickers

Imperial Troopers

… time was valuable, so we got warm, stretched and into it quickly :

Thang : 2019 IronPaxChallenge Week 2 – “Meatloaf’s Massacre”

Round 1:

   *10 Manmakers

   *20 Overhead Presses

   *30 KB Swings

   *40 Goblet Squats

   *50 Incline Block Merkins

    **1600 meter run

**rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 will be 800m, and Round 4 will be 400m**

Hard stop at 6:15a for a quick COT; then Cutter finished his remaining coupon merkins and final lap … THEN he walked across the street and posted at the 6:30 WreckCenter bootcamp! #1stFQ

Moleskin : Gave thanks for the ability to gather and then reflected how hard these workouts are. They are meant to be a struggle and very difficult to complete OYO (on your own). Emphasized teamwork – it isn’t obvious or visible these days, but it is a huge part of what’s happening here. Kodak/OUT!

 

 

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