Date: Wednesday August 21, 2019
Time: 12:00
Location:
QIC: deadic8
Pax:
Noonan
Marco Polo
Homer
Rat
DR DryRub
Tebow
Ladybug
Denari
Preblast:
This week’s beatdown compliments of F3 Iron PAX Challenge. A couple of Chicago PAX are participating in this nationwide challenage. For more details, see https://f3greenwood.com/2019/07/27/iron-pax-2019/ to sign-up and join in on the fun. It’s a nationwide times challenge where you post your score/times on a weekly workout.
This week is Week 0 and is a freebie, one to get us used to the idea of posting for times and entering the results. The workout is a crossfit Hero WOD called the Loredo. We’ll get nice and warmed up prior to the WOD. See https://f3greenwood.com/2019/08/25/2019-iron-pax-challenge-week-0/ for more details on the workout.
Let’s have some fun on Saturday, SYITG.
YHC,
Ladybug
BackBlast:
8 PAX met up for an introduction to the Iron PAX Challenge 2019 hosted by F3 Greensboro.
Warmups:
Abe Vigodas
Overhead claps
Seal Claps
Imperial squat hillbilly walkers
Motivators 10-1
Mosey to Lake Shore Park East (Noonan Park)
Iron PAX Challenge (6 rounds for time):
24 merkins
24 squats
24 walking lunges (count one leg as one)
400 meter run
Cool down:
Yoga squats
Up dog
Down dog
COT
Moleskin:
Motivation was high today, some of the regulars posted and some newer PAX (Rat and Tebow) continue to post. Always happy to host DR PAX, a HIM from Indy named DryRub. We all enjoyed the kickoff of the weekly Iron PAX Challenge, good Hero WOD workout for all. Quite sure we’ll all be hobbling around tomorrow as the WOD was leg-heavy. Mumble chatter around the grassy area was heard thanking the City for providing a nice soft grassy area for the lunges and our sensitive knees. Specially 47 yr old ones,,,
YHC,
Ladybug
