Date: 2025-10-11
AO: ao-eagles-nest
Q: Squash
PAX: Wreck-it Ralph, Buckshot, CareBear, Blueline, Sticks, Slice, Strat, Supernova, SMALL FRY, Wheelie, Waterboy, Dovetail FNGs: None
COUNT: 13
WARMUP: Good mornings, Abe Vigodas, Arm circles
THE THANG: Based on the 2023 IronPax challenge titled “We Aren’t Professionals”, IPC 2023 Week 4, but kinder and gentler. If you want to revisit the real deal … https://f3greenwood.org/all/ironpax-challenge/we-arent-professionals-ipc-2023-week-4

5-minute EMOM timer. Every time it sounds off, Pax stops wherever they are and performs 2 Kraken Burpees

Cones placed at 0 (i.e., “start”), 5, 10, and 15 yards.

ROUND 1
Starting at zero, Murder Bunny to 5 yd, then 4 thrusters, then bear crawl (or crab walk) back to start and do 5 merkins.
Mosey back to 5 and murder bunny to 10 and then do 8 thrusters, bear/crab back to start and do 5 merkins.
Mosey back to 10 and murder bunny to 15 and then do 12 thrusters, bear/crab back to start and do 5 merkins.
Mosey back to 15 and murder bunny to 10 and then do 8 thrusters, bear/crab back to start and do 5 merkins.
Mosey back to 10 and murder bunny to 5 and then do 4 thrusters, bear/crab back to start and do 5 merkins. Mosey back to 5 and murder bunny to start
END OF ROUND 1

ROUND 2
Much like round 1, except rather than thrusters, do Big Boy situps or little baby crunches

Mosey to light post and back. Roughly 200 yds.

Round 3
Much like previous rounds, but substitute SSHs this time, where 2 is 1, and the counts are 5 – 10 – 15 – 10 – 5 MARY: None
ANNOUNCEMENTS: Ghost flag capture. DM CareBear for commitment/information.
COT: Thanks for our ability to do hard things; various challenges pax members are facing.

Tags: ao-eagles-nest, Wreck-it Ralph, Buckshot, CareBear, Blueline, Sticks, Slice, Strat, Supernova, SMALL FRY, Wheelie, Waterboy, Dovetail