The PAX:

Ricardo, Bird’s Nest, Bumpers, Phoenix, Boy Wonder, Akron, Miracle Grow, Backdraft, Patch, Mall Cop

The Setting:

YHC pulled into the AO a little after 0500 to survey the site and make sure the track was available. My legs were sore from the last two days so he night before I had posted a poll on twitter asking if I should take it easy on them or bring the pain. Bring the pain won by a landslide locking in what we would do for the thang.

WAR:

Standard fare: Mountain Climbers, Sun Gods, Windmills, String Rippers, Sun Gods, whatever other stretching you see fit. We moseyed to the track taking one stop on the way to make sure the 6 was with us and get some merkins in.

The Thang:

The Laredo was one  of the original Iron Pax Challenge work outs. It is simple yet brutal:

  • 24 Squats
  • 24 Merkins
  • 24 Lunges Left Leg
  • 24 Lunges Right Leg
  • Run one lap

Repeat 6 times.

Mary:

  • Body Destroyer IC x10
  • American Hammer x10

COT:

Prayers lifted for friends and family of the PAX suffering from various medical issues. Praises lifted for our ability to get out and push our bodies.

Moleskin:

Awesome work by all. As always, Patch pushed the pace. Miracle Grow claimed it was his first real F3 workout but he crushed it like a seasoned vet. Thanks for the opportunity to lead.