AO: Hard Knocks University Bootcamp - Wednesday

When: 09/08/2021

PAX:

Number of Pax: 12

Pax Names: Bing, Cavallino, Chilipepper, Condenser, Mrs. Doubtfire, Papa Smurf, Pudge, Ripken, Sir Wallace, Spartan, Stagecoach, Wolverine,

Number of FNGS: 0

FNG Names:

QIC: Chilipepper


The BackBlast:

Great morning for a IronPax Workout…  a bit light, I wonder why?  I started up a few minutes early explaining the IronPAX week 1 beatdown as well as the Alternative beatdown.  Coupons were in position and Pax were ready.

IronPAX Week 1 Revenge of the Bunnies

Round 1

800 meter run

25 yard murder bunny

10 shoulder tap merkins (merkin-tap each shoulder is one rep)

25 yard reverse murder bunny

20 blockees with a thruster (burpee + squat + overhead press)

25 yard murder bunny

10 shoulder tap merkins (merkin-tap each shoulder is one rep)

25 yard reverse murder bunny

 

Round 2

800 meter run

25 yard murder bunny

10 shoulder tap merkins (merkin-tap each shoulder is one rep)

25 yard reverse murder bunny

20 horizontal burpee block jump over (20 total jumps). Block is lying flat. You can jump over the block to the side. Or to the front.

25 yard murder bunny

10 shoulder tap merkins (merkin-tap each shoulder is one rep)

25 yard reverse murder bunny

 

Round 3

800 meter run

25 yard murder bunny

10 shoulder tap merkins (merkin-tap each shoulder is one rep)

25 yard reverse murder bunny

20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.

25 yard murder bunny

10 shoulder tap merkins (merkin-tap each shoulder is one rep)

25 yard reverse murder bunny•

 

Modified Version of Revenge of the Bunnies

Round 1

1/ 4 mile run  (400 meter run)

25yd Lunge with any weight or baby bunny jump but not coupon

10 merkins any kind

Reverse Lunge or baby bunny jump but not coupon

10 flying squirrel and/or thruster with 10 lbs

25yd Lunge with any weight or baby bunny jump but not coupon

10 merkins any kind – regular or knees

Reverse baby bunny jump but not coupon

 

Round 2

1/ 4 mile run

25yd Lunge with any weight or baby bunny jump but not coupon

10 merkins any kind – regular or knees

Reverse Lunge or baby bunny jump but not coupon

20  horizontal block jump overs

10 merkins any kind – regular or knees

Reverse Lunge or baby bunny jump but not coupon

 

Round 3

1/ 4 mile run

25yd Lunge with any weight or baby bunny jump but not coupon

10 merkins any kind – regular or knees

Reverse Lunge or baby bunny jump but not coupon

20 horizontal block jump overs

10 merkins any kind – regular or knees

Reverse Lunge or baby bunny jump but not coupon

25yd Lunge with any weight or baby bunny jump but not coupon

 

From <https://f3greenwood.com/2021/09/05/revenge-of-the-bunnies-ipc-2021-week-1/>

 

Shout out to Sir Wallace as he smoked me in the Murder Bunny Revenge, but came back and picked me up.   Friday NBP shadow beatdown performing IronPax Week 1 for those who missed and those who want to improve their time, or just do it because…

 

Announcements!

  • 9/11 Remembrance workout.  Dillards 8:00 AM 9/11.
  • WildPax Dec 2-4
  • F3 10 Year 10/10/21
  • Anyone want to clear leaves and gutters for 8Ball let Chilipepper know.

 

COT

 

  • 18 Bday Bing’s daughter
  • Mrs. Doubtfire’s Father’s Passing
  • Construction worker who died from lightning strike
  • All those PAX that are in recovery
  • Our Nation
  • All those suffering persecution
  • Military, Police, First Responders.

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