QIC: Jazzy Jag
PAX: Candu, Ducktales, Free Candy, Ascot, Sunburn (R), VSquared, Lutefisk, Uncle Fester, Wallflower, Sunshine, Sidekick, Cliffhanger
Not too hot, grass conditions were damp and lush. Hints of pumpkin spice wafted through the workout zone. Or maybe a different kind of spice…
Quick warmup – Carry coupons to workout area, quick mosey around field with some upper body work mixed in.
SSH x 10 IC
Merkin x 5 IC
Squat x 5 IC
Forward fold x 10 IC
Upper body stretch of your choice x 10 IC
SSH x 16 faster IC
Pax split into 2 groups for workout at 2 different pull-up areas
IronPax AO #1 for week 3
IronPax week 3
1 round =
Pull-ups x 10
Burpees with coupon jump-over x 15
Coupon curls x 20
Coupon squat thrusters x 25
Gas pumps (reverse crunches) x 30
AMRAP OYO for 43 minutes
Pax were encouraged to attack their day with the same intensity as the morning workout. We also discussed Count’s word of living each day like 9/12/2001. Unity and encouragement among our brothers and in our communities.
Several gloom horns at pull-up stations led to decreased rep cadence.
2 workout groups within shouting distance made things more interesting.
Uncle Fester and Lutefisk crushed the workout, excited that they represent F3Chatt.
Pax discovered Candu’s high school nickname – “Noodle”. Myriad reasons were proposed for the origin of this. All were totally appropriate.
VQ Cliffhanger at Boneyard Friday