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Friday Burnout

QIC: Ascot

Date: 10/18/2019

PAX: Iron butt (Rx2), The Count (Rx2), Sunburn (R), Pebbles

AO: Boneyard

Conditions

First chilly morning. Winter is coming.

COP

SSH’s- 25 in cadence

Forward Fold (right/left, left/right)

Merkins- 10 count in cadence

Mountain climbers- 15 in cadence

10 burpees

Flutter kicks- 15 in cadence

SSH’s- 20 in cadence

The Thang

Mosey around track

25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips- rinse and repeat 3x

Mosey around track

25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips- rinse and repeat 2x

Mosey around track

25 push ups, 30 squat jumps, 50 LBC’s, 10 pull ups, 15 dips

COT

Discipline is a central pillar in all aspects of our lives. Faith, work, family= discipline. Success= consistency and discipline. Half the battle is showing up so let’s keep pressing towards hard things.

Moleskin

Don’t take flatulence for granted after a certain age. Burpee bus is still on at the Boneyard, slackers.

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Redemption

QIC: Ascot

Date: 09/27/2019

PAX: V-Squared, Upper Decker, Cliffhanger, Sunburn (Respect), Best in Show (Respect), Freetime, FNG- Slides, FNG- Snow Poke, FNG-Ontilt, FNG-Jersey Pike

AO: Boneyard

Conditions:

Still too warm to shut off the A/C.

COP

Quick disclaimer.
SSH x 30 in cadence.
Forward Fold – silent count. Repeat left/right. Repeat right/left.
Merkins 10 in cadence.
Flutter kicks- 15 count in cadence
10 burpees
SSH x 15 in cadence.

The Thang

Mosey on track to hill.
Bear crawls to top of hill. 10 burpees on the tennis court. Rinse and repeat 3 times.

Mosey to workout equipment.
Pair up in 2’s.
• Pull ups
• Merkins
• Dips
• Flutter kicks
• Jump squats
Groups of 2 are on each station for 2 minutes each. Embrace the suck.

Mosey back to track. Finished up with some jog sprints- sprint the straight away, jog the edges. 2x around.

Round robin abs for 4 minutes.

COT

Showing up is vital to thriving in a community. We’re here for you!

CIRCLE OF TRUST: The terminating stage of each Workout, wherein the PAX form a circle and conduct Counterama, Namerama, Announcearama and the Ball Of Man.
BALL OF MAN: Congregation of two or more men in physical contact, usually (but not exclusively) in the prayer that terminates the COT.

Moleskin

4 FNG’s today. Snow Poke is extremely fast- runs a quicker 40 than most D1 recruits. New FNG wore slides and forgot shoes- still crushed the workout. Ascot didn’t have any house fires this morning so he actually showed up to Q. Thanks to the PAX for another opportunity!

News

Last day of Ironpax is tomorrow (Saturday). Get your beating in while you can.