IronPax Week 3 @ Grindstone

AO: Grindstone

When: 2025-09-22

QIC: Vanna

PAX (1): Crab Cake, Laimbeer, Ma Bell, Marsha, Noodle, Relient, Ron Swanson, Spit Valve, Swiper, Vanna, Whiplash, n/a

Preamble:

Week 3 of Iron Pax with a lot of folks out of town for Fall Break.  Weather still very nice in the am.

Warm-O-Rama:

SSH, Willie Mays Hayes, CopperHead squats, etc.

The Thang:

  • Format
    • 40-minute AMRAP
    • Total repetition count workout
      • Burpees do not count towards your repetition count
  • Equipment
    • Standard coupon
    • 5-minute EMOM timer
    • Measure 25 yards
  • The Thang
    • Start both the 40-minute timer and the 5-minute EMOM timer at the same time
    • Complete the following exercises as prescribed
      • 40 Kettlebell swings
      • 40 lateral block jump-overs
      • 40 thrusters
      • 40 decline merkins (feet on top of your coupon that is turned vertically)
    • When EMOM timer goes off
      • Stop the work you are doing:
        • Run out 25 yards
        • Do 5 burpees
        • Run back 25 yards
      • Pick up where you left off when you get back
    • Repeat this pattern for 40 minutes
  • Scoring
    • Total repetitions for 40 minutes
    • BURPEES DO NOT COUNT IN REPETITION COUNT

COT:

Gwinnett Ruck event this Friday. Christmas party Dec 6th Gwinnett Church Mens Event this Wednesday. Lots of brothers need to be lifted up - family, financial, job, marriage, etc.  Stay strong, but also know your limits and reach out to brothers for help.

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