09/22/2021 - Dark Tower - Iron Pax 2021 – Week 3

AO: Dark Tower

When: 09/22/2021

PAX:

Number of Pax: 13

Pax Names: Cable Guy, Doeback, Drago, Goldmember, Gordon's, Harbaugh, Overthrow, Putt Putt, Radio Flyer, Slumlord, Spider Monkey, Squeaks,

DR Names:

Number of FNGS: 0

FNG Names:

QIC: MiaHamm


Introduction

Iron Pax week 3 at Dark Tower.  We’ll start WoR at 5 am on the Knock Park turf field, stretch and then begin IP right at 5:15.

Warm-O-Rama

Abe Vigodas

Arm Circles

Imperial Walkers

Stretch

The Thang

This is a time-based workout:

“B” the EMOM

Set the timer for 2 minutes. Exercises to be done are:

  • 50 Kraken Burpees (3 hand release merkins to a burpee = 1)
  • 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
  • 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).

Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees.
After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges. After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

Circle of Trust

Looking forward to a busy month of F3 activities with the F3 5k this weekend, Convergence in 2 weeks and the F324 next month.  Thanks to all for continuing to push yourselves and each other.  You all inspire me everyday to get a little bit better.

Naked Man Moleskin

Harbaugh crushed it!  After finishing the workout in 30 minutes(or less), he did some cool down laps to help his fellow PAX.  I was fairly surprised that all PAX finished in under 42 minutes.  We had a few extra minutes at the end, so did a little Mary and chat a bit.  Way to go Spider Monkey!  Pretty awesome to be running these kind of workouts at 13 years old.

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