AO: Armory

When: 09/02/2022

PAX:

Number of Pax: 9

Pax Names: Coach Twilight, Coco, Dig-Em, Lt. Dan, Mouserat, Sooorie, Tenderloin, The Count,

Number of FNGS: 0

FNG Names:

QIC: WalkOff


We did Iron Pax Week 0!

Great work this morning men!

Short mosey

Warm-o-rama (ssh, imperial walker, copperhead squat, copperhead merkin)

THE FAT COE SANDWICH
Coe – 5 rounds:
  1. 20 thrusters
  2. 20 merkins
Brenton – 3 rounds:
  1. 100 foot bearcrawl out
  2. 100 foot burpee broad jump back
  • Perform 3 burpees and then 5 broad jumps
Coe – 5 rounds:
  1. 20 thrusters
  2. 20 merkins
MODIFIED VERSION OF FAT COE SANDWICH
Coe – 5 rounds:
  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins
Brenton – 3 rounds:
  1. 100 foot mosey/lunge walk/back pedal
  2. 100 foot mosey/lunge walk/back pedal
  • Perform 3 merkins halfway through
Coe – 5 rounds:
  1. 20 goblet squats/air squats
  2. 20 merkins on knees/table merkins/wall merkins

 

COT – GrowRuck and Speed for need coming up. Prayers for a health pregnancy for Lt. Dan’s wife. Prayers for Twilight’s health and family time. He will be taking a break from F3 to focus on his family after a recent scare where he fell asleep at the wheel with his daughter in the car. Thankful nobody got hurt.  Prayers for my boss (Brent Phillips) who was recently diagnosed with cancer and will be starting treatment soon.

Leave a Comment