• Post Type: Backblast
  • When: 08/09/2022
  • AO: Midoriyama
  • QIC: Defib
  • FNG's:
  • PAX: Purple Haze (R), Def Leppard (R), Freight, Slaw, Wirenut, TopHat(R), Broke (R), Ashe Pond, Montross

10 HIM were brave enough the face a Defib Q at Midoriyama Tuesday.  Unfortunately for them this time of year reminds me of some of the toughest workouts I’ve ever done as part of IronPax challenge.  So I pulled out a memorable one from last year – yep revenge of the murder bunnies

Warm up

5 burpees

10 Derkins on block

10 squats with block

10 incline merkins

10 of something else

Block carry to baseball field for  a series of :

 

10 Burpee block jumps murder bunny 25 yards then 25 overhead press and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 50 alternating merkins on block and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 75 curls and rifle carry back to start

Run a lap

10 Burpee block jumps murder bunny 25 yards then 100 block windshield wipers and rifle carry back to start

Finished with 22 merkins for vets

 

Announcements:

Sept 10th 50 mile relay – start and end at Ingles with 50 mile run through all the AOs

F3 Dads Aug 20 at the yank

Sept 17 Rollerstaking

Sept 24 JJ 5K

 

Prayers:

Broke’s friend at work witnessed a man killed in motorcycle accident

Purple Haze’s friend recovering from eye surgery

Huckleberry

Broke’s friend with mental health issues