AO: ao-the-rising
Q: Fred Kelly (Grassy Knoll)
PAX: Matt Hopkins (Brisket), Fred Kelly (Grassy Knoll), Erik Cabral (Styx), Jay Tailor (GTL) from Chicago
FNGs: None
COUNT: 4
WARMUP: Tippy Taps, Imperial Walkers, Side Straddle Hops (10 count)
THE THANG: 45-minute AMRAP, Iron PAX style beatdown. The goal is to maximize your point total. One complete clockwise cycle around the clock would consist of:
1. PAX runs 30 yds to 12 o’clock and does 20 Big Boy Sit-ups
2. PAX runs 30 yds to the center and does 20 curls
3. PAX runs 30 yds to 3 o’clock and does 20 merkins
4. PAX runs 30 yds to the center and does 20 triceps
5. PAX runs 30 yds to 6 o’clock and does 20 Big Boy Sit-ups
6. PAX runs 30 yds to the center and does 20 curls
7. PAX runs 30 yds to 9 o’clock and does 20 merkins
8. PAX runs 30 yds to the center and does 20 triceps
Each yard and rep is one point => 400 points per clock cycle. Rinse and repeat until 45 minutes are up.
MARY: None
ANNOUNCEMENTS: Friday August 23 6:00 pm, a 5K family run/walk at Turning Basin Park to support Team LeGrand of the Reeve Foundation
Wednesday September 11, F3 Capital – Climb the Lincoln Memorial Stairs
Friday-Saturday October 4-5, Ragnar Trail Team Run
COT:
