Iron & Abs

Posted on Posted in Backblasts
  • When: 08/03/2019
  • QIC: PUD
  • The PAX: Pyro, Bowzer, Rainman, D nice, Gecko, Boucher

It was a beautiful day for a Beatdown! YHC picked up the Q to bring the Pax a little pain. #MemorialPark was unusually quiet…

YHC wanted to bring back a taste of #IronPaxChallenge – Week 1 2018.  With that in mind, we mixed up IPC1 with a few ab exercises!

Conditions – Humidity was in full effect!

Ground – Like the Air was moist!

 

WARM UP

20 SSH

20 LBAC F IC

20 Moroccan NC IC

25 Merkins

 

THE THANG

Plank 1 min

Plank Jacks – 25 OYO

Mountain Climbers – 25 OYO

Plank w Shoulder Taps – 25 OYO

Spider-Man Plank – 15 OYO

Down Dog Abs – 10 OYO

Groiners – 25 OYO

Arm Circle Planks – 25 OYO

Plank w Hops – 15 OYO

Alternating 2 Pt Plank – 10 OYO

Makdar Hand Jive – 25 OYO

Low Plank – 1 min

Pickle pounders – 25 OYO

 

THE THANG 2

50 squat

Run from sidewalk to sidewalk 

50 squat

Run

40 BBSU

Run

40 BBSU

Run

30 Merkins

Run

30 Merkins

Run

20 Iron Mikes

Run

20 Iron Mikes

Run

10 Burpees

Run

100 LBC

Run

 

THE THANG 3

Side Plank 1 min

Manny Paceo – 25 OYO

V Ups – 25 OYO

Homer to Mars – 25 OYO

Birth Cannel – 25 OYO

Back Scratchers – 25 OYO

Lap around park

3 Burpees OYO – Gecko!

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