Running and Rocks and an invite to get Sharpened


FNG-1 = Three Rivers

The low 60's temps felt nice and crisp this a.m.  We Pledged to the Flag and moseyed around the parking lot and circled up.  Then this happened…..

MARY

All of your favorites, including – SSH, Cotton Picker, IST, Toy Soldier, Mountain Climbers into some stretchy stretchy

THE THANG

As a Public Service Announcement – YHC asked the PAX about the Iron PAX Challenge running in September.  Awareness was a mixed bag.  Hasselhoff came to The General to avoid the Iron PAX at the Foundry.  That's called IRON-y.  After a brief overview – we did a modification of Week 0 (pre-season) of the Iron PAX:

24 Squats

24 Mericans

24 Lunges (24 count each leg)

Run up the driveway and around the sign

REPEATO

REPEATO

Mosey to the Rock Pile (all done IC)

Curls x 12, Overhead Press x 12, Bent Over Rows X 12, On your Six for Chest Press x 15

Repeato with reps of 10 for all exercises

Put the Rocks back [instructions were to throw Land Lines boulder down the drain pipe never to be seen again.  Not sure that happened – although it should have.]

Group up by 3's.  We had one group of 4.

Starting at the rock pile each group Indian Ran up the sidewalk to the park entrance, once at the sign turn around and mosey back to the rock pile.  Complete the circuit three times.  On the third trip end at the playground rather than the rock pile.

Find your squad and a place to execute step ups.

Partner 1 would be the "timer" and performed steps up x 10 each leg

Partner 2 completed Dips AMRAP

Partner 3 completed LBCs AMRAP

Rotate until each partner did two turns at each station

Head back to the launch.  Plank it out until….wait for it………

RECOVER RECOVER

Cool and Clear Moleskine

– Good group and a mix of General regulars and some new faces.

– Sign up for the IRON PAX.  It's 4 workouts during September – there will be options each week to post with a group where the "regualar" workout will be replaced by that week's challenge.  Over 2,500 PAX signed up thoughout F3 NATION.  Follow IRON PAX on Twitter @F3IRONPAX  Our modification of the Week 0 challenge was just a taste of Iron Pax.  The full event this week was: 24 squats, 24 Mericans, 24 lunges (each leg) 400 meter run x 6 circuits

– IRON SHARPENS IRON 

– Thanks for Eeyore for the chance to Q.  And thanks for bringing the Java each week.

Always and honor and a pleasure to amongst you fine men.

Peace,

HOLIDAY