The Killer B’s

Date: 9/7/19

QIC:  Buckeye

PAX:  Joker #respect, Boomer Sooner, Cubby #kotters, Big Spur, Peaches, Jack Sparrow, Toothless, Gambit, Slim Shady #kotters, Buckeye

Conditions:  Pleasant with fire ants.

Disclaimer: YHC is your Q, YHC is not paid, trained and lacks skill.  You at exercising at your own risk.

Warm-up:

-SSH x 25 IC

-LBAC Forward x 10 IC, LBAC Reverse x 10 IC, Air Presses x 10 IC

-Imperial Walker x 10 IC

-Copperhead Squat x 10 IC

-TTT x 10 IC

-Windmill x 10 IC

-Mosey Short loop along paved path

The THANG:

Week 1 IronPAX Challenge – “The Killer B’s”

-YHC explains the WO and demonstrates proper form for all the exercises.

-From the starting line: Broad Jump 10 yards, at the 10 yard line, Burpee x 10, Bonnie Blairs (jumping lunges) x 10, Big Boy Sit-ups x 10.

-Broad Jump 10 yards, at the 20 yard line, Burpee x 10, Bonnie Blairs (jumping lunges) x 10, Big Boy Sit-ups x 10.

-Broad Jump 10 yards, at the 30 yard line, Burpee x 10, Bonnie Blairs (jumping lunges) x 10, Big Boy Sit-ups x 10.

-Bear Crawl 30 yards back to the start line.  That is 1 round.  Rinse and repeat for 5 total rounds for time.

#BRUTAL

-10 Count please

-Cool down long lap along paved path

-Circle back up around the shovel flag for final exercise:  TTT x 15 IC and DONE!

COT/BOM:

-Announcements, prayer requests, and Shout Out.

  • Discussion on new start time for Saturday WO.  Stay Tuned.
  • Keep all those affected by the Hurricane in your Thoughts and Prayers and look for opportunities as a group to help those currently in need.
  • Thankful that our area dodge a bullet with this storm.

Moleskin:

-Week 1 IronPAX Challenge was no joke.  A true test of one’s physical and mental toughness. Bring on Week 2.

-PAX times ranged from 29 min. 10 sec. to 40 min. 48 sec. with several bouts of dizziness and near merlots over the duration.

-Great push by all the PAX.  Iron was sharping Iron.

-Killer B‘s REP count as follows:

  • Broad Jump x 150 yards
  • Burpee x 150
  • Bonnie Blairs x 150
  • Big Boy Sit-ups x 150
  • Bear Crawl x 150 yards

-As always, an honor and pleasure to lead.

Buckeye Out

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