8 men attacked the day and completed the first Iron Pax Challenge (IPC) workout IPC week 0 workout: 5 rounds of 20 thrusters and 20 merkins then 3 rounds of 100 foot bearcrawl out and 100 foot burpee broad jump back. Perform 3 burpees and then 5 broad jumps. Finish with another 5 rounds of [...]
7 pax joined D2 for the Ironman workout this morning, Tuesday, March 15th. A Tabata is a form of HIIT (high-intensity interval training). It is 20 seconds of work, followed by 10 seconds of rest. Traditionally it is a total of 4 minutes in length (8 rounds). This morning we did several in this order [...]
5 pax gathered on a very windy and cold Monday morning to get in that good work. Co-Q'd by Fidget Spinner and D2 Fidget lead the warm-up and kept time for the January Fitness challenge. Then we grabbed the sandbags and slam ball and set off on a brief ruck (taking a round-about path to [...]
Given that the CFP National Championship game was on a Monday night we probably could have canceled Ironman this morning. Nevertheless, Siri was a HC to Q and had the DiEGO winkie ready to roll (the tide). Just like them Dawgs! It was a very quiet morning when I arrived at Ironman. No Siri and [...]
5 pax posted in the cold but refreshing gloom to get in the work. But who has the Q? An all-important question. The rundown - D2 originally signed up to lead yesterday early afternoon. But then out of nowhere, Blackberry posted about how awesome the Q he had planned for Ironman would be. D2 had [...]
The first morning of the new year was beautiful! 16 hard hitters kicked off 2022 with a beach beatdown! F3 introduction and disclaimer Warm-Up Arm Circles - small, medium, big - forward and backwards Roll out the neckPlank walkouts into peter parker, merkins, up dog, down dogSquats Side straddle hops Mosey to the beach. The [...]
4 heavy hitters attacked this morning! Warm-Up Arm Circles Neck Rotations Imperial Walkers Trunk Swings Squats Lateral Shuffles Butt Kickers High Knees Workout # 1 6 Rounds of 35 lb wall balls or ball over shoulderPeter Parkers20 lb wall balls or ball over shoulderParker Peters at an interval of :45 / :15 (work 45 seconds [...]
6 pax gathered Saturday morning to complete the "Chad" Hero workout. Sara Wilkinson and GoRuck present the hero workout “CHAD” - in honor of Navy SEAL Chad Wilkinson who took his life on October 29, 2018, due to the effects of numerous deployments, several TBIs, blast wave injuries, and PTSD. Our goal is to honor [...]
11.11.21 Veterans Day Spirits were amiable this morning as 9 PAX assembled in the gloom to link shields and train. After greetings, salutations, and general pleasantries were exchanged, we got down to the business of training our minds and bodies. As I alluded to yesterday, this session came in three parts. Phase I: Stirring Coals [...]
On a clear and beautiful Tuesday morning, 6 men joined D2 to play baseball. Well, technically there was not a bat or a ball, so maybe baseball is a stretch (7th ining joke). But I had bases and that was enough for me. As always the morning started with a disclaimer followed by a good [...]
F3 St. Simons 