Date: 2025-09-27 AO: ao-the-gridiron Q: Plowman PAX: MinisterOfDeath, Plowman, Tech Know, Rango FNGs: None COUNT: 4 WARMUP: mosey down football field and back. Side straddle hop, Michael Phelps, grandpa jacks, Don Q
THE THANG: Chris Kyle WOD
f3greenwood.org/all/ironpax-challenge/chris-kyle-wod-ipc-2025-week-3
Start both the 40-minute timer and the 5-minute EMOM timer at the same time Complete the following exercises as prescribed 40 Kettlebell swings 40 lateral block jump-overs 40 thrusters 40 decline merkins (feet on top of your coupon that is turned vertically) When EMOM timer goes off Stop the work you are doing: Run out 25 yards Do 5 burpees Run back 25 yards Pick up where you left off when you get back Repeat this pattern for 40 minutes Scoring Total repetitions for 40 minutes BURPEES DO NOT COUNT IN REPETITION COUNT
THE THANG: Chris Kyle WOD
f3greenwood.org/all/ironpax-challenge/chris-kyle-wod-ipc-2025-week-3
Start both the 40-minute timer and the 5-minute EMOM timer at the same time Complete the following exercises as prescribed 40 Kettlebell swings 40 lateral block jump-overs 40 thrusters 40 decline merkins (feet on top of your coupon that is turned vertically) When EMOM timer goes off Stop the work you are doing: Run out 25 yards Do 5 burpees Run back 25 yards Pick up where you left off when you get back Repeat this pattern for 40 minutes Scoring Total repetitions for 40 minutes BURPEES DO NOT COUNT IN REPETITION COUNT
WARM DOWN: Walk a lap
ANNOUNCEMENTS:
TAPS: Prayers for rangos friend and asking scripture questions. Prayers for Mod brother asking about bible to read, Prayers for Heather’s really hard case for the week. Prayers for techno and his wife leaving for work for a while.
Tags: ao-the-gridiron, MinisterOfDeath, Plowman, Tech Know, Rango