8/27/2019, Wild Kingdom AO

PAX: Rollbar, The Curse, Crab Cakes, Mufasa, Lucille, Hard Hat

Q: Hard Hat

PAX arrived to receive the welcome and disclaimer. The workout prescribed for IronPax practice is unlike a typical F3Omaha workout. Explanation of what IronPax is, and how it would be different were provided. 

Warm-a-rama began with 15 SSH, 15 Tappy Taps, 15 Windmills. 


THA-THANG: Loredo (Omaha called after about 31 minutes to allow for some fun)

6 Rounds for Time:

24 Squats

24 Merkins

24 Walking Lunge Steps (count right leg only) *lots of mumblechatter about this

400 meter run (lap around the circle drive)


Filler for Time (in lieu of plank to the 6)

A lazy dora was prescribed for pax that finished the Loredo before the time limit. Partner up, alternate to get to these totals:

 100 Merkins, P1 does 10 while P2 holds low plank, switch
 200 LBCs, P1 does 20 while P2 holds feet 6” off ground, switch
 300 Squats, P1 does 30 squats while P2 holds Al Gore pose, switch


THA-FUN-THANG: Bear vs. Crab

To help lighten up the workout and make it a little enjoyable, a game of bear vs. crab was played. ½ the paxwere bears (bear crawl position) and the other ½ were crabs (crab walk position). Bears are only allowed to move the soccer ball by punching it, and Crabs are only allowed to move the ball by kicking it. A valiant effort by both squads, but it seems the bears won the match. 

Circle of Trust:

 Announcements: Triple Murph opportunity on Labor Day; 1st Friday, 2nd F lunch next Friday. 
 In light of Waffle House’s F3 anniversary, YHC described how Waffle House has been an inspiration ever since early in my F3 days. He would show up almost daily and I felt that if he could do it, then I could probably do it. He’s always got a smile and sees the best in every situation. Push yourself to put in some extra reps, or an extra Murph. Do it for Waffle House!
o It should be noted also – We got clarification on who named Short Stack – it was Crab Cakes. 


Hard Hat

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