Week 4 Iron PAX Challenge

Our times:

49:31 Goldstar

44:20 Burt Macklin FBI

46:23 Elroy

54:05 zebra

Coupon-o-rama

FTH

Q: Stamp

PAX: Brody, Cobra, Elroy, Goldstar, Heater, Pavoratti, Popcorn, Ziggy Stardust, FNG

Warm up stretches: PAX Choice

Each pax chose different stretch

40 air squats

Lap around track

Hold squat until last pax finished lap

Repeat 4 times

Coupon carry sideline to sideline.

Run to sideline

Bernie sander back

Then 25 jumping jacks.

Hold air squat until team done

Coupon carry sideline to sideline

Run to sideline

Bernie sander back

Then 25 Merkins

Which is one round

Repeat three times

Thoughts and positive vibes

FNG: Criss Cross

NOR

Picture

End

Rucking alone in the gloom can be a bit precarious, so it seemed prudent for me to take some protection. So I carry a 700 lumen tactical flashlight. And I’m glad I go. That bright light makes the white strips of the local creatures pop right out!

Date: 8/30/18

Time: 0530

AO: Higgins (a.k.a., Odiferous Park….)

Q-Pax: Wilson

The flag firmly planted, the ruck began with a minor confrontation with a little four legged local in left field.  As I was heading into the wind, he (she??) was clearly oblivious of my presence. Having caught my attention, I flicked on the light and he (she??) scurried off into the tree line. Now the ruck can begin.

But just barely as before too long I sense more motion. Another flash of light catching the neon stripes, but this time the critter doesn’t want to move. The tail in position, but with eye balls in my direction, it seemed reasonable to me that if I don’t approach it, it will not approach me. The ruck can continue.

And it does. Parallel bar swings and Tucked Lever get done. Home stretch now.

It must be a family as again I am aware of movement to the side. No harm, no fowl, keep moving. No big deal as I’ve seen three skunks here before. But today there were four.

I have yet to see any in the parking lot, so things should be ok.

Jefferson Curl

Bear Crawl

Crab Walk

Monkey Walk

I’ve been working on these for a couple of weeks now, and I’m seeing some increase in both mobility and endurance.

But that’s probably not for guys like you. You’re not interested in maintaining a physical lifestyle. That’s ok. If you change your mind and want to join me, feel free.

Cloud Park, 5:30 a.m. Tuesday/Thursday.

Even if you don’t, you be careful.

It a jungle out there.

YHC,

Wilson Tog

Date: 8-28-18

Time: 0530

AO: Higgins

QIC: Wilson

Pax: TOG

Sometime small things can make a big difference.

I’ve been rucking with 17 pounds in the pack for a few weeks, so I decided to add a couple of pounds. Exactly two pounds. Only two pounds.

It made a difference. I could feel the difference as I picked the pack up.

So much of life is like that. Little things add up.

Parallel bar swings. Two weeks ago I could do only three. Today I knocked down three sets of three.

Little things. On Tuesdays/Thursdays we don’t do hundreds of anything, just a few. Here’s today’s list.

• Tuck lever

• Club bell mills (3#)

• Turkish Get Up

• Jefferson Curl (20#)

• Cossack squat

And the smallest thing? Really, it’s huge.

Getting out of the Fart Sack and an early start to the day getting better.

Just two pounds at a time.

YHC,

Wilson

8/28/2018

AO: Falcon Hill

Q: Pavarotti

PAX: Goldstar, Stamp, Firedrill, Bear, Zebra, Swobbles, Johnny5, Heater, Captain Planet, Cobra, Burt Macklin FBI, FNG

Stretches

• Feet together toe touch

• Legs spread: Touch left toes, right toes and down to the middle

• Legs spread: On bottoms

o Feet together toe touch

o Legs spread: Touch left toes, right toes and down to the middle

• Butterfly

• Right leg over left, left leg over right

• Calf stretch

• Quad stretch

• Windmills

• Bad Boyz

• Dem Boyz

Mozy to FTH

“Team Thousand Club Workout”

10 total exercises. Each pax must do 77 reps of each exercise. The 13 pax’s must combine for a total of 1,000 reps. Pax done early will pick up the six so the 1,000 rep team goal is accomplished. A hill sprint will be done following completion of each exercise.

1) 1,000 Team Merkins/FTH Sprint

2) 1,000 Team Leg Raises/FTH Sprint

3) 1,000 Team Side Straddle Hops/FTH Sprint

4) 1,000 Team LBC’s/FTH Sprint

5) 1,000 Team Air Squats/FTH Sprint

6) 1,000 Team American Hammers /FTH Sprint

7) 1,000 Team Merkins/FTH Sprint

8) 1,000 Team Bicycles/FTH Sprint

9) 1,000 Team Dips (baseball field bench)/FTH Sprint

10) 1,000 Team Scissor Kicks/FTH Sprint

Mozy to Base

Circle of Trust

Countorama

Nameorama

AO: The Higgins

Q: Elroy

PAX: Goldstar, Tails, FNG, Nader, Wilson, Cobra, Zebra

0530

Disclaimer

You v you

Modify as needed

0535

Stretch

• butt kickers

• High knees

• Inch worms

• Lunge & ham

• Mummy kicks

0545

Partner workout

9 minute Ladder
2*-4*-6*-8*…
Block thrusters
Overhead block Sit-Ups

*2 Block hurdles

2 minute Rest

8 minute Ladder
2*-4*-6*-8*…
V-ups

Plank ups

*Sprint

2 minute rest

7 minute ladder
2*-4*-6*-8*…

Block swings
Goblock squats

*overhead carry

2minute Rest

0600

Stretch

0620

COT

Count a rama

Name a rama

Picture

8-25-18

A.O. – OAKGROVE

Q – Tails

PAX – BEAR, FIREDRILL, ELROY, BURT MACKLIN FBI, NADER, PEPPER, WHO DEY, FNG.

PAX TOTAL – 9

WARM UP STAGE

• SHOULDER ROTATION F/B

• ARM CROSS ASS KICK

• MTN CLIMBERS

• ARM SWINGS

Shoulder block – trot to field 

• BC/SPRINT TO GOAL – TURN REPEAT BACK TO BLOCK – PRESSES 10, BLOCK SWINGS 10, BLOCK CURLS 10, THRUSTERS 10, TRICEP CURLS 10, BLOCK SQUATS 10.

• HARAMBE TO GOAL AND BACK TO CENTER.

Shoulder block – trot to flag

• PLANK WITH BLOCK ON BACK (failed at this, poor explanation)

• HURT POTATO

FINISH UP

COOL DOWM STRETCHES

Countarama

NAMEORAMA

COT

PHOTO

AO: Dehavilland

Date: 8.25.18

Time: 0700

Q: Swobbles

PAX: Heater, FNG (jason), Wilson, Socks, Faucet, brush fire, Cub Scout, Pavarotti, Captain Planet

Stretching:

Mosey to dock

Air kettle swings

Quad stretch

Torso twists

Back row/fly

Cobra

Morracan night clubs

Pulse night clubs (arm/butt kickers)

Warm up:

Bruce Lee’s x 10

• Leg Raises

• LBC’s

• Dying Cockroaches

• American Hammers

• Scissor kicks

• Freddy mercuries

The Thang:

Soccer fields

Corner 1: Merikans

Sprint to next corner

Corner 2: Bulgarian ball busters

(reverse lunge knee up)

Sprint to next corner on other field

Corner 3: Hip Hinge

Sprint to left field foul pole

Corner 4: Burpees

Pick up six with plank

Jog to start and recover

Round 1 x 5

Round 2 x 10

Round 3 x 15

Round 4 x 20

Bruce Lee’s x 10 (2 rounds)

Mosey to start

Front bad boys

Bad boys

Quad stretch

Leg stretch/arms to ground

COT: Being intentional. Thankful for this group helping me stay on track.

Prayer

Pax: 10

Name-o-rama

Photo

2018 IronPaxChallenge

Week 3 Workout

8-23-18

A.O. – FALCON HILL

Q – Burt Macklin, FBI

PAX – Goldstar, Floater, Heater, Johnny 5, Zebra, Bungie, Firedrill, Tails, Elroy, Bear, Pavorotti, Nader

PAX TOTAL – 13

WARM UP STAGE

Neck Rotation

Shoulder Rotation

Arm Circles

Bad Boys Front/ Bad Boys Over head

Butterfly Stretch

Hurdler Stretch Front/Back

Toe Touchers

Achilles Stretch

Mount up (2x 2 Gallson Jugs per person)

Group run to Falcon Hill via long way with jugs in hand.

Workout: Hill 937

Hold Jugs overhead at top of hill during introduction to workout and historical note on Hill 937.

Suicide Sprint with jugs, top of hill is baseline.

Rest

Suicide Sprint with jugs, 5 P/U at start, each flag, and end.

Rest

Suicide Sprint with jugs, 5 P/U, 5 Squats at start, each flag, and end.

Rest

Suicide Sprint with jugs, 5 P/U, 5 Squats, 5 Curls at start, each flag, and end.

Rest

Suicide Sprint with jugs, 5 P/U, 5 Squats, 5 Curls, 5 Shoulder Press at start, each flag, and end.

Mosey Back to Flag

FINISH UP

COT

Count’o’rama

Name’o’rama

Photo