A few weeks ago, YHC signed up to Q at the Shipyard knowing it would be my first time leading a workout there. But I didn’t know we were going to be doing the IronPax workout. So, it was a plus for me because that meant I didn’t have to plan a workout. We had a good crew show for the challenge. 13 participated and two kept time, recorded the rep counts and motivated the other pax. Thanks for keeping us on track Duggar and Beano.
At any rate, here’s The Thang:
*Perform as many reps as possible in 8 mins
*After every 25 reps run 25 yards out and back (50 yards total)
*Rinse & Repeat
*Make Note of rep count after each round
*Rest 2 mins (no more, no less) between sets
The Exercises:
- Set 1 – Thrusters w/coupon
- Set 2 – Curls w/coupon
- Set 3 – KB Swings w/coupon
- Set 4 – ManMakers w/coupon
Total score = Set1+Set2+Set3+Set4
Pax Totals:
| Exercise | Mr. Bean | Baby Blu | Mary Anne | Meatloaf | Pusher |
|---|---|---|---|---|---|
| Thrusters | 136 | 148 | 140 | 275 | 130 |
| Curls | 239 | 300 | 250 | 275 | 250 |
| KB Swing | 143 | 175 | 150 | 275 | 150 |
| Man Makers | 46 | 75 | 41 | 92 | 50 |
| TOTAL | 564 | 698 | 581 | 917 | 580 |
| Exercise | Dundee | Quickie | Piddler | Sugar | |
| Thrusters | 100 | 125 | 143 | 150 | |
| Curls | 200 | 296 | 210 | 300 | |
| KB Swing | 100 | 150 | 150 | 173 | |
| Man Makers | 27 | 60 | 43 | 75 | |
| TOTAL | 427 | 631 | 546 | 698 | |
| Exercise | 2C | Tickle | T-Rav | Corncob | |
| Thrusters | 121 | 125 | 136 | 145 | |
| Curls | 206 | 210 | 205 | 175 | |
| KB Swing | 137 | 140 | 140 | 129 | |
| Man Makers | 71 | 40 | 50 | 44 | |
| TOTAL | 535 | 515 | 531 | 493 | |
We were counted, we were named and we prayed. Thanks for the prayer, Duggar.
NMM
- Somebody mentioned that if any Pax said they did 800 of those they’d be lying. To which Duggar respond “like … a … rug.”
- I’m not sure what’s going on with Meatloafs rep count. May want to double check that. Was he using the proper form? Those look like LittleChickenFinger numbers.
- The disclaimer was given, I promise.
- I can’t feel my arms.
- Great work men.
Until next time, CC