Day: August 7, 2023

YHC was approached by Flintstone to Q an annihilation workout. YHC figured since he was initial recipient of the Gashouse challenge belt, he’d better step up and put his money where his mouth was. He picked Folsom for the AO since Gashouse and The Yank were previously annihilated. With a lot of PAX out of town or on the IR, YHC figured a low turnout for the workout. He was pleasantly surprised when the vehicles keep rolling in. It’s gonna be a crusher of a workout and YHC was happy to share the pain with the highest number of PAX as he can!

The PAX circled up and we get to work. After a brisk warmup and some mumblechatter from the guys, we mosey to the lower parking lot where YHC had cones staged and coupons in the bed of his truck. The PAX grabbed a coupon and lined up side by side behind one line of cones. 25 yards across the parking lot another line of  cones had been set up. YHC then announced the workout and exercises to be performed. It’s an Iron PAX challenge workout that F3 Greenwood issued a couple of years ago. It was the 2021 week 4 workout. YHC asked his M to write the exercises on a couple of large pieces of posterboard (because she is a teacher and has neat, legible handwriting). Broke recognized the workout and almost get in his truck and left!

Here’s how it goes –

PAX will perform 25 reps of the prescribed exercise, set their coupon down (if using the coupon), run across the parking lot to the other line of cones. They will perform 3 burpees then return to their starting point. They will then resume the prescribed exercise for another 25 reps, run to the other side, perform 3 burpees, return back to start. This cycle will be repeated until all reps for that exercise are complete. They will then move on to the next exercise and repeat the cycle of 25 reps, run, burpees, back to start. Exercises are as follows:

• 200 Curls
• 175 Squats (w/ coupon)
• 150 Overhead Press
• 125 Block Swings
• 100 Merkins
• 75 Thrusters
• 50 Bonnie Blairs (count each leg)
• 25 Blockees

Wichita and West Side led the group and completed the whole workout. YHC had 10 Blockees left when time was up. Everyone was smoked when time was up. You know it’s a beatdown when the PAX are cursing the Q under their breath. Total reps = 900 (and that’s not counting the burpees).

Announcements:

• F3 Dads workout 8/19
• 2nd F lunch Pita Wheel in Belmont on 8/16
• Kings to Crowders Ruck 8/27
• Coconut Derby 9/3
• Labor Day Convergence 9/4 (time and location TBD)

Prayer requests:

• Norwood and his recovery
• Jackson Hall
• Mayor
• Def Leppard
• Turtleman
• West Side’s Grandmother
• Swimmer’s Brother
• Brillo (Navy bootcamp)

YHC took us out in prayer.

NMM:

This workout was a slobber knocker. Great work by the PAX to push harder to make themselves better. For all the PAX travelling or on the IR, you were missed. YHC hopes the PAX got their money’s worth!

L8R SK8RS,

SLAW