Q: Diablo
PAX: (18) Fall Guy, Tron, Violet, Vincent, Handbook, Flo Jo, Scuba Steve, Wham!, Nickleback, Butcher, Snooki (FNG), Cutlass, Jitterbug, Pixar, Dorothy, Cake Wheel, Lobster, Diablo
With so many folks taking part in the IronPax challenge, and with our new found love for “heavy” workouts (I love them, too), I wanted to run an old school bootcamp-style workout at The O, the place where we first perfected what it is that we do at 0530 in the morning. I stole without shame from others for this one, and just dug into the bag to throw wrenches at the PAX. Here’s what we did:
COP
SSHs 20 IC
Plank Jacks 20 IC
Chain Breakers 20
Plank 2 minutes
PAX then ran to Cogan’s Hill, partnered up, and did this:
P1: American Hammers at the top AMRAP
P2: 20 Bonnie Blair’s at bottom
5 boo yah merkins at top with Partner
Switch, rinse & repeat
3 full rounds
(Running hills – never easy and always makes you better.)
PAX then caught collective breath and ran to the playground for some pull-ups. Nothing complicated, just grab a bar and a spot if needed, and rep out a couple sets of pull-ups. Wham! and Violet put on a show, but Fall Guy went full best mode here. That was impressive!
PAX then moseyed over to restroom area. (Feel like we need a proper name for this spot instead of making it sound like we work out, sweat, and grunt together in the public restroom!) Partnered up for:
P1: AMRAP Dips
P2: 20 full step ups
Switch, rinse & repeat
2 full rounds
PAX then circled up in the field for a core-focused beatdown, which included
50 shoulder taps
3 rounds of Ace & Gary (45 Big Boys / Partner Planks)
Flutter Kicks 10 IC
Rosalitas 20 IC
Fifer Scissors (At Q discretion)
Plank and Merkins (At Q discretion)
PAX then ran back to flag for COR, NOR, announcements and intentions. We welcomed FNG Snooki, an 18 year old from New Jersey who is in school at Boyce College, and who is lucky Scuba Steve didn’t get his way when naming him!
As always, thank you for the opportunity to be a part of THIS.
Diablo
F3 Louisville 