Date: 2025-09-20 AO: ao-the-gridiron Q: Ozborn PAX: Plowman, Rango, MinisterOfDeath, Rash FNGs: None COUNT: 5 WARMUP: Some stuff
THE THANG: 8 Track
f3greenwood.org/all/ironpax-challenge/8-track-ipc-2025-week-2
Workout consists of 8 rounds with each round starting with a 400-meter run Odd-numbered rounds: Perform stationary exercises Even-numbered rounds: Perform movement exercises Start the timer
Round 1 Run 400 meters Perform 20 Cleveland Rocks PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
Round 2 Run 400 meters 200-foot Coupon Lunge Walk Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
Round 3 Run 400 meters 30 Manmakers (Blockees)
Round 4 Run 400 meters 200-foot Redrum bunnies (Reverse Murder Bunnies) 100 feet out and 100 feet back
Round 5 Run 400 meters 40 Thrusters
Round 6 Run 400 meters 200-foot Crawl Bears (Reverse Bear Crawls) 100 feet out and 100 feet back
Round 7 Run 400 meters 50 Kettlebell Swings
Round 8 Run 400 meters 200-foot Burpee Broad Jump 100 feet out and 100 feet back
Stop timer after crossing the finish line after the 100 feet back of Burpee Broad Jumps
WARM DOWN: Walking afterward
ANNOUNCEMENTS: Nothing
TAPS: Orla passing Friend Mark’s brother passing I feel like there was one more but I can’t remember sorry guys
THE THANG: 8 Track
f3greenwood.org/all/ironpax-challenge/8-track-ipc-2025-week-2
Workout consists of 8 rounds with each round starting with a 400-meter run Odd-numbered rounds: Perform stationary exercises Even-numbered rounds: Perform movement exercises Start the timer
Round 1 Run 400 meters Perform 20 Cleveland Rocks PAX standing behind coupon with the coupon starting from ground. PAX performs a clean, OH Press, and then reverse lunges (right leg-left leg = 1)
Round 2 Run 400 meters 200-foot Coupon Lunge Walk Carry the coupon any way you want and lunge walk out 100 feet and back 100 feet
Round 3 Run 400 meters 30 Manmakers (Blockees)
Round 4 Run 400 meters 200-foot Redrum bunnies (Reverse Murder Bunnies) 100 feet out and 100 feet back
Round 5 Run 400 meters 40 Thrusters
Round 6 Run 400 meters 200-foot Crawl Bears (Reverse Bear Crawls) 100 feet out and 100 feet back
Round 7 Run 400 meters 50 Kettlebell Swings
Round 8 Run 400 meters 200-foot Burpee Broad Jump 100 feet out and 100 feet back
Stop timer after crossing the finish line after the 100 feet back of Burpee Broad Jumps
WARM DOWN: Walking afterward
ANNOUNCEMENTS: Nothing
TAPS: Orla passing Friend Mark’s brother passing I feel like there was one more but I can’t remember sorry guys
Tags: ao-the-gridiron, Plowman, Rango, MinisterOfDeath, Rash