2020 IronPAX Challenge Week 2

AO: The Royale
Beatdown Date: 09/10/2020
Q: Lambert
Pax: C(L)ock Blocker, Chief, Choo-Choo, Ditka, Focker, Full House, Haka, Messy, Panther, Spaetzle, Sweater Vest, Timber, U-Haul, Zanjero, Buddy
FNG:
DR Pax: Butterfly

Intro:
Warm up

The Thang:
Set Up:
Place the Shovel Flag (or a cone) in the center of the field. Then place 6 cones evenly spaced in a circle 25 yards from the Shovel Flag in the center. Each cone represents a 25 yard(75ft) spoke on a wheel.

Requires a 75ft measurement. Use pre-measured string, measuring tape, or a measuring wheel, etc. to accurately set the cones.
Requires 6 cones or other location marking device. Shirts or towels work great in a pinch.
Requires a concrete coupon weighing a minimum of 35lbs.
Requires 400m measured.

Scoring: Total reps completed in 43 minutes.

The time begins with the start of the 400m run and ends 43 mins later with your final rep. The total reps completed in 43 minutes is your final score.
*The 400m run does not count towards the rep total, but MUST be completed at the beginning of each round.

WOD:
Place coupon at Shovel Flag. Start timer. Complete a 400m run that starts and ends at Shovel Flag (do not carry block)

Pick up block and complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone A (please completely move beyond/around cone)

Complete 25 Decline Merkins at cone A

Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone B

Complete 25 Blockees at cone B

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone C

Complete 25 Weighted Squats at cone C

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone D

Complete 25 Kettle Bell Swings at cone D

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone E

Complete 25 Vertical Block Presses at cone E

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

Rifle carry coupon to cone F

Complete 25 Alpos at cone F

Rifle carry coupon back to Shovel Flag

Complete 10 Thrusters at the Shovel Flag

**This completes one full round**

Rinse and repeat for 43 minutes.

The Particulars:
Begin each round with a 400 meter run then perform the exercises as prescribed.
Note that a 7th set of Thrusters has to be completed to end each round prior to running the 400 meters for the next round.

Best practice – keep track of your total rounds completed. Each full round is 220 reps. Your final round will likely be a partial round so you will need to calculate the reps in that partial round manually and add to total. Formula: (# of full rounds * 220 reps) + (partial round reps) = Total reps

Example – PAX completes 2 full rounds and makes it through 15 Weighted Squats

Formula:
(2 full rounds * 220 reps) + (10 thrusters+25 decline merkins+10 thrusters+25 blockees+10 thrusters+15 weighted squats) = Total reps
(440)+(95)= total reps
535 = total reps

Exercise Standards:
*Thruster – Squat Thruster. Squats need to be parallel or below. Overhead press at top, full extension, head “through the window”
*Decline Merkin – Feet on block. Body in straight line. Chest to ground, arms fully extended at top.
*Blockee – Burpee with block. Chest to block on merkin, arms fully extended at top of merkin. Overhead press at top, full extension, head “through the window”
*Weighted Squat – Block behind head (see video), squats need to be parallel or below. Chest facing forward.
*KB Swings – Swing only to eye level. No need to swing higher. Block with a “taint touch” on bottom. (Note, due to Covid and Taint Touch, we strongly recommend not sharing blocks)
*Vertical Chest Press – Standard chest press lying on back. Block held in vertical position. Full extension at top, block to chest at bottom.
*Alpos – (see video) this is a high pull exercise. Grab block with arms crossed. Stand straight up. High Pull so that your wrist touches your chin. Arms fully extended at bottom. (You can bounce if you want to)

COT:
“Your conquering power is the grace of God. Do you want to make the best of your life? Then live as near as possible to God.
Upcoming 9/11 rucks: Papago at 5:30am and Gilbert at 8pm
Monday prayer group on Zoom: 9pm
Look for link to donate to AZ911 Foundation

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