Running Up That Hill

AO: Academy

When: 08/23/2022

QIC: Mayhem

PAX (6): Caroline, lumbergh, MillerTime, No-See-Um, Squid


Week 2 of Iron Pax Prep.  Devito rocked us last week with moving heavy things.  Today it was time for train for that sneaky hard week that our F3 Greenwood brothers always throw in: a run-focused BD for time.


Actually, a short little mosey this week! Didn’t want to have any PAX pulling a hammy in the first round.

The Thang:

Simple and Effective prep from F3 Jacksonville:

For Time:

Rd1: 40 Squats, 30 BBSU, 20 Merkins, 10 Burpees, run 400m

Rd2: 40 Squats, 30 BBSU, 20 Merkins, 10 Burpees, run 800m

Rd3: 40 Squats, 30 BBSU, 20 Merkins, 10 Burpees, run 1200m

Rd4: 40 Squats, 30 BBSU, 20 Merkins, 10 Burpees, run 1600m

Squid (no suprise) was our champion, clocking in around 24 minutes.  But everyone pushed it and showed great effort/proper form.

Thang 2

YHC had big plans for a board of pain with a scoring system, but had to simplify last night because math is hard.  Will revisit this in the future when I’ve had better sleep and some tutoring from my 5th grader. As for what we did:

Board of Pain – Complete an exercise (SSH, Monkey Humpers, Jump Squats, American Hammers, Cruchy Frogs, Burpees and more), Bernie Sanders up the Hill and Mosey back to the board.  Goal was to get as many sets in as possible in the time allotted (15 minutes), and mark the board as you complete them.


Don’t forget to HC for the Darth Visor Memorial CSAUP this weekend.  Even if you didn’t know him, you know a PAX that does. Come and support them. As many will tell you, Darth was a HIM that impacted many lives.

Praise for Lumbergh being pain free this morning! And prayers that his recovery continues to go well.

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