Pre-Iron Pax iron pumping at Pitchfork

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  • Workout Date - 08/23/2019
  • Q In Charge - Benign
  • The PAX - Dr. Phil (kotters!), Punch List, Cheesesteak (respect!), Master Splinter, Swamp Guinea, Cockpit, Peekaboo, Soccer Mom
  • AO - Pitchfork

9 PAX posted on the most humid day of the year for a little bit of iron pumping in preparation for the September Nation-wide Iron PAX Challenge.

Mission: The mission of F3 is to plant, grow, and serve men’s small workout groups for the invigoration of male community leadership.

Disclaimer: modifications are recommended

Warm-up:

Imperial walkers x 20 IC

Through the tunnel x 25 IC

SSH x 30 IC

Merkins x 10 IC

Shoulder stretches

Little baby arm circles x 20 IC

Thang:

Mosey to the speedway and drop the dumbbells.  Line up for Indian run.

Indian run into the back entrance of Spaulding Farm, turn around, and come back.

Partner up for dumbbells.  One PAX does the weight exercise AMRAP while the partner PAX funs a lap around the speedway.  Flapjack after each lap.

Round 1:

-Overhead presses

-Curls

-Goblet squats

-repeat-o

Round 2:

-Upright/standing flies

-Hammer curls

-Flutters holding a weight

On your back for flies x 25 OYO

Mosey back to the flags.

Mary:

-LBC x 40 IC

-Heels to heaven x 12

-American hammers x 12 IC

-2 minutes of planks (elbows, regular, right arm high, regular, left arm high, elbows)

Circle of trust:

Announcements:

-The Station 5-Year convergence at… The Station tomorrow 0700.

Prayers:

-We all good…

 

As always, it was a pleasure to lead.

SYITG,

Benign

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