Pax (12) – Nino, Catfish, Gypsy, Nice and Slow, Thumbtack, Huggies, Iceman, Carleton, Milton, Speedbump, Viking, Dunphy,
Weather – Warm and Humid
Disclaimer – Given
The Pax jogged to the Garden to pick up coupons (Cinderblocks) that would be used throughout the workout. The Pax jogged back and circled up for warmups which included the following:
SSH, Cherry Pickers, Merkens, Downward Dog, Calf Stretch
The Pax picked up their coupons and moseyed for a .5 mile jog to the flats at the bottom of the hill. Once the group circled up and paired up in twos to complete the following exercises that alternated an exercise w/coupon and a .25 Mile Hill Run:
- Cinderblock Holds above the head (As Long as tolerated)
- Hill Run (.2 Miles)
- Bicep Curls with Coupon (AMRAP)
- Hill Run (.2 Miles)
- Merken (AMRAP)
- Hill Run(.2 Miles)
- Squats (AMRAP)
- Hills Run (.2 Miles)
- Squat and Press (AMRAP)
- Hill Run (.2 Miles)
- Man Makers/BOYOs (AMRAP)
Jog back up the hill with Coupon – 10 count recovery
- 60 Second AMRAPs – Man Makers with Coupon
- 60 Second – Cinderblock holds above the head
- 60 Second AMRAPs – Bicep Curls
Announcements – Sign up for the IronPax! School Drive – Reach out to Huggies and Nino for donations.
Prayers and Intentions.
Great Work out Boys!
Dunphy
F3 Louisville 