5 Pax arose to the Iron Pax Challenge on Wednesday morning.
We stuck to the form specified here: https://f3greenwood.com/2018/08/05/ironpaxchallenge-week-1-workout/
And I learned that I had been doing Sister Mary Catherine’s more like a dancing nun than a praying nun. Apparently knees should touch the ground and you’ll be way more sore the next morning.
Here’s what we did:
4 Rounds for Time:
50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend
40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion
30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground
20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground
10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep
Run 400 meters
Congrats to Turbo and Einstein who finished all four rounds before the the bell rang. They’ll be reporting scores at F3Greenwood.com. The rest of us are looking forward to the next weekly challenge.
