08/19/2020 - The Outpost - IRON HIM Challenge #3 and #4

AO: The Outpost

When: 08/19/2020

PAX:

Number of Pax: 10

Pax Names: Blowout, Blues Clues, Flea Market, Quarter Cart, Shandy, The Mullet, Tiny Bubbles, Urkel,

DR Names:

Number of FNGS:

FNG Names: Sunny Bono, Rocketman

QIC: Ukrel


Introduction

THE SCENE: It was a comfortable 62 degree morning.  Although it was a scheduled Q School morning, the PAX was apparently all schooled up, so an Iron HIM Challenge reprise ensued.  @SunnyBono rolled in late and it was dark so I didn’t even realize he is a dad of a previous student of mine.  Small World!

 

F3 WELCOME AND DISCLAIMER: 

-Welcome to F3 Naperville

-I am not a professional

-You are participating at your own risk

-You are responsible for your own well-being

-You are here voluntarily, and you are not paying to be here

-Know your limits and do the best you can, all exercises can be modified and are only suggestions.

Warm-O-Rama

WARM-O-RAMA (WoR):

* -Good Mornings (ICx20)

    * -Abe Vigoda (ICx20)

    * -SSH (ICx25)

    * -There and Back stretches (Walking Lunges, High Knees, Butt Kicks)

The Thang

THANG 1: Mosey with Coupons to the playground.  -Morning Call-

 

  • All but one PAX got into a high plank position and held while one guy counted off doing 4 pull-ups. Every time a pull-up is called out, the PAX does a Merkin. After 4 pull-ups, he joined the PAX. Next guy gets up and calls out his 4 pull-ups. The cycle continued until all had performed 4 pull-ups. No one dropped a high plank unless it was his turn to call out pull-ups or until all calls had been made.

 

THANG 2: Mosey to the parking lot. Iron HIM Challenge #3

 

  • PAX did a variation of year one’s IRON PAX Challenge.  We did Challenge #3.
  • AMRAP in 20mins.
  • 10 Burpee Block Jump Overs than → 25 Hand Release Merkins.  When finished 25yds Q sack carry with Coupon.  There and back.
  • 9 Burpee Block Jump Overs than → 25 Goblet Squats.  When finished 25yds Q sack carry with Coupon.  There and back.
  • 8 Burpee Block Jump Overs than → 25 Leg Raises with Coupon.  When finished 25yds q sack carry with Coupon.  There and back.
  • Rinse and repeat these sets decreasing by 1 on the Burpees.

 

THANG 3: Iron HIM Challenge #4

 

  • PAX started with 25 Goblet Squats than 2 rounds of: *25 Traveling Lunges and *25 SSH
  • PAX continued with 25 Goblet Squats than 2 rounds of: *25 Merkins and *a 25yds sprint, there and back.

Circle of Trust

6MoM:

 

  • Dying Roach Coach
  • Wide Arm Heel Touches
  • Leg Raised LBC’s
  • American Hammers

 

COUNT-OFF & NAME-O-RAMA:

10 Strong HIM- Blues Clues, Tiny Bubbles, Rocketman (HATE HATE), Sunny Bono (RESPECT), Flea Market, Shandy, Quarter Cart, Blow Out(RESPECT), The Mullet, Urkel (QIC)

 

 

CIRCLE OF TRUST:

 

  • Today, we prayed for Mr. Miyagi, Tiny Bubble’s health, Brad a friend of the PAX who is dealing with cancer, and for Zima’s minor operation.

Naked Man Moleskin

MOLESKIN:

 

-Success is not final, failure is not fatal, it is the courage to continue that counts. -Winston Churchill

-Obstacles are put in your way to see if what you want is really worth fighting for!

 

Did I DO That?! I Sure Did!

-Urkel

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