QIC: Iron Butt
Date: 08/30/2019
PAX: Cliffhanger, Elvis Jackson, Sunburn (Respect), VSquared
AO: The Boneyard
Conditions
High 60s; Perfect cool
COP
Stretching Exercises (Forward fold; Walk-out-arch back & hold)
IC 4 CT Side Straddle Hops x 30
IC 4 CT Imperial Walkers x 12
IC 4 CT Merkins x 10
IC 4 CT Mountain Climbers x 10
IC 4 CT Squats x 10
IC 4 CT Jumping Lunges x 10 each leg
OYO Burpees x 5
OYO Slow Squats x 10
(Sunburn calls Audible for Burpee Bus asking for 5 Burpees)
PAX resumes prep for The Thang
Each man grabs 2 cinder blocks (provided by Sunburn) and walks to Exercise Area
The Thang – ONE CARRIES TWO
REVOLUTION ONE
Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO) 3(15 Jump Lunges OYO) 4(15 Merkins OYO) – Return to Partner 2 and exchange positions and activities.
Partner 2: 20 LBCs and 20 MERKINS – Rest & Repeat until partner returns or HOLD LOW PLANK
Partner 1 and 2 Exchange positions
LISTEN FOR Q TO MOVE TO NEXT REVOLUTION
REVOLUTION TWO
Partner 1: Run/walk paved walking trail around baseball field carrying two concrete blocks – Stop at Stations 1 (15 Big Boy Sit-Ups OYO) 2 (15 LBCs OYO) 3 (15 Jump Lunges – OYO) 4 (15 Merkins OYO) Return to Partner
Partner 2: 10 JUMP LUNGES OYO & 20 SLOW SQUATS OYO – Repeat until partner returns or HOLD PLANK
LISTEN FOR Q TO MOVE TO NEXT REVOLUTION
REVOLUTION THREE
Partner 1: Run/walk paved walking trail around baseball field with NO Cinder Block – Stop at Stations 1 (15 Big Boy Sit-Ups – OYO) 2 (15 LBCs OYO) 3(15 Jump Lunges OYO ) 4(15 Merkins OYO) Return to Partner 2 – and exchange positions and activities.
Partner 2: 10 SSHs & 20 SLOW SQUATS OYO – Repeat until partner returns OR HOLD AL GORE
LISTEN FOR Q TO MOVE TO NEXT REVOLUTION
COT
Count-a-rama, Name-a-rama
Iron Butt shares story about father being convicted felon (extortion) and what the judge asked the 22-year old version of Iron Butt during the sentencing hearing. Based on Iron Butt’s response to judge, he reduced sentence to 5 years probation from 3 years of incarceration. Just as one man carried two cinder blocks plus himself around the track (track of life), we men may be called upon to stand for a brother in time of need. Watch out for your brothers.
Announce-a-rama
Ball Of Man-Prayer by Sunburn
Moleskin
Nothing of note.
News
IronPAX Challenge starts September 1
Landfill
Convergence at Beast Ridge on Labor Day at 7 a.m.