Birthday Iron Pax

Today is YHC birthday so what better way to celebrate than by Qing a beatdown for the rest of the pax. YHC has been coming out to F3 for about 8 months now and one of the worst best moments has been Iron Pax challenge. So why not have an Iron Pax style beatdown.

Warm-Up

SSH

Toy Soldier

Whirly with Clap

Abe Vigoda

The Thang

Mosey over to rock pile and pick out a medium size rock and carry over tiny bottom of the hill near lido deck.

beatdown: run up hill do next exercise repeato  until done cardboard.

Run up hill

10 Man makers- run

20 Squat Thrusters- run

30 Curls- run

40 Overhead Press- run

50 Alt arm Merkins on rock- run

60 Rock squats- run

70 Bench Press- run

80 Rows- run

90 WW2 sit-ups with rock- run

100 American Hammers (dc) with rock- run

Mosey to put rock back then mosey back to start

Mary

V-sit up series- 20 each

right leg in, left leg in, alt legs in, legs together in, right leg up, left leg up, alt leg up, scissor legs, together legs up, v-sit ups

COT
– Blue Steel coming back from Bolivia 

– volunteer at local homeless shelters

NMM

– Shout our to the HIM who ran before the beatdown

– good to see Toot Canal up

– pax harassed the Q about his last Q with rocks that ended badly

– the pax didn’t like running up the hill at all

– All complained about the WW2 sit ups and American Hammers- tailbones were sore

– Pax hated the v-up series and the cadence that the Q had on them