Great morning to do some IronPAX!   Started a few minutes early and went over the exercises and plan for IronPAX week 0.  Disclosures were said and 5 core principles announced.

1. Free
2. Open to all Men
3. Held outdoors, rain or shine, heat or cold
4. Peer led
5. End with Circle of Trust

Timer was set, music on and GO!

The Thang

Coe – 5 rounds:

1. 20 thrusters (Squat at shoulder to overhead press)
2. 20 merkins (chest to ground)

Brenton – 3 rounds:

1. 100 foot bearcrawl out
2. 100 foot burpee broad jump back

• Perform 3 burpees and then 5 broad jumps

Coe – 5 rounds:

1. 20 thrusters
2. 20 merkins

MODIFIED VERSION OF FAT COE SANDWICH

and Other Modifications by Dr. Marc (F3 ScarU)

The Thang

Coe – 5 rounds:

1. 20 goblet squats/air squats
2. 20 merkins on knees/table merkins/wall merkins

Brenton – 3 rounds:

1. 100 foot mosey/lunge walk/back pedal
2. 100 foot mosey/lunge walk/back pedal

• Perform 3 merkins halfway through

Coe – 5 rounds:

1. 20 goblet squats/air squats
2. 20 merkins on knees/table merkins/wall merkins

https://f3greenwood.wordpress.com/2022/08/28/2022-ironpax-challenge-week-0/

Announcements

• IronPAX!
• WildPAX
• Pride Park AO

COT

• Big Mac COVID Recovery
• Brutus’ fathers COVID recovery
• Jimmy Dean COVID recovery
• Travel mercies
• Drake’s Friend Jamie- daughters seizures and moms surgery
• San Antonio ride group
• Pride Park AO – 5 FNGs