09/20/2023 - amazon - Cindy 500 F3 Iron PAX – FIA Style

BackBlast:

WARM UP:

lunge to end of parking lot, high knees back, 30 jumping jacks, side shuffle down to the end and back, stretch a bit on your own.

THAT THANG:

Taken from F3 Iron PAX Week 3:

-Take turns going around circle counting and telling the group to move on to next

Round 1

• 10 x merkins – push ups
• 15 x thrusters – squat with press at top
• 20 x merkins
• 25 x thrusters
• 30 x merkins
• 400m run

Round 2

• 10 x thrusters
• 15 x V-ups 
• 20 x thrusters
• 25 x V-ups
• 30 x thrusters
• 400m run

Round 3

• 10 x V-ups
• 15 x jungle boys – star jump or jump squat
• 20 x V-ups
• 25 x jungle boys
• 30 x v-ups
• 400m run

Round 4

• 10 x jungle boys – star jump or jump squat
• 15 x blockees – burpee with weights at the top
• 20 x jungle boys
• 25 blockees
• 30 x jungle boys
• 400m run

Round 5

• 10x reverse burpees
• 15 x merkins
• 20 x reverse burpees
• 25 x merkins
• 30 x reverse burpees
• 400m run

COT:

You are stronger than you know- don’t get overwhelmed but looking too many steps down the road. Run the mile you’re in, God will give you the strength you need for each day as it comes. Don’t count yourself out too early!