AO: The Aqua Forge
Q: Big Red
PAX: Chimichanga, Big Red, Evan
FNGs: None
COUNT: 3
WARMUP: Mostly setting up for THE THANG at Aqua Forge South — Come At Me Bros, 44s, forward fold, quad stretch.
THE THANG: Iron PAX Week 3 AMRAP — The Bellringer, with a mild Nor’easter churning some wind and rain for added resistance/cooling. Start: 5 Manmakers (Burpees with a coupon/cinder block). Sets: 10 We Aren’t Worthy’s (on knees, straight-arm raise coupon up over head and back to start), 15 Goblet Squats, 20 Tricep Extensions, 25 Kettlebell Swings, 30 Curls. PAX did the Manmakers, then rifle carried the coupon to the next cone 25 yards away, did the exercise, farmer carried the coupon back to the Manmaker cone 25 yards away, did the Manmakers, rifle carried to the next cone 25 yards away, and so on until all exercises were completed. Then they did it all over again for as many sets as possible in 45 minutes.
ANNOUNCEMENTS: Big Red has a challenging home project and isn’t the handiest PAX ever — prayers requested.
COT: Prayers for family going through tough medical issues.
