Blockees? Again??

Written by

BoBerry

in

9 PAX posted and survived to tell the tale of week 4 of the 2023 ironPAX challenge. It was a greatest hits of the worst exercises they have come up with. Some were smart enough to stretch/warmup a bit before 530. Time hit and this is more or least what was done by the PAX:

The Thang

  • Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

Round 1

  • Murder Bunny 10yds to 1st cone and perform 10 thrusters
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
  • END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2

  • Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
  • END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

Round 3

  • Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
  • Bear crawl back to start and perform 5 perfect merkins
  • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
  • END OF WORKOUT

Some took less than 45, some needed a little more time but all pushed themselves!! Tclaps to all who posted to any week of the IPC. This was a true time to push yourself and better yourself. To me that’s what F3 is all about!! SYITG.

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