In preparation for this week’s IronPAX challenge, there was plenty of chatter to figure out how to most efficiently complete the workout with the highest reps. Overall, the sentiment was we only wanted to do this workout once this week as a group.
Per the rules, 25 lbs was the requirement. For as much consistency as possible, a cinder block was recommended. We couldn’t find cindy’s that weighed less than 30 lbs in our local big box home stores. So some decided to use dumbbells or weight plates for all exercises except man-makers. There were a couple of half-cindy’s used by PAX that didn’t intend to log the results.
A suggestion by Flat Tire to use a circle for the 50 yard instead of a down-and-back made sense to eliminate the wasted energy and time in turning around. Doing some difficult math, it was determined that a radius of 24 feet was necessary to get a circle that spanned 50 yards.
c = π * d = π * 2 * R
50 yds / (2 * π) = 7.96 yards
7.96 yards * 3 feet/yard = 23.87 feet. Round up.
SSH * 30 IC
Dive Bombers * 4
MNC OYO while disclaimer was given
Workout developed and posted by F3 Greenwood as the IronPAX Q region.
4 sets * 8 minutes per set
- Perform AMRAP in 8 minutes
- After every 25 reps, run 50 yards total
- Rinse & Repeat until 8 minutes is up
- Keep track of your reps
- Rest 2 minutes (no more, no less) between sets
Set 1: Thrusters with Coupon
Set 2: Curls with Coupon
Set 3: Kettle Bell Swings with Coupon
Set 4: ManMakers (aka Blockees) with Coupon
* Coupon = standard concrete cinder block, ~25 lbs.
Total Score = Set1 + Set2 + Set3 + Set4
|PAX||Thrusters||Curls||Kettle Bells||ManMakers||Total Reps|
The average total reps was 476 per PAX with a standard deviation of 84.28. If any PAX chooses to attempt the challenge again, YHC will update this post with their new numbers.
CAR, NAR, Announcements, Pledge, Prayer
Praise for a successful knee surgery for Airball. Enjoy the time playing video games at home. Prayers for a fast recovery to get back out there with us.
Flat Tire told us about the Surfer’s for Autism as a #2ndF / #3rdF opportunity for us on Sept. 15. Appropriate for the whole family, though little ones may just enjoy the beach time. Talks of a beach beat down beforehand. More to come. http://www.surfersforautism.org