Backblast! Iron pax -like.

AO: Excalibur
Q: Sharkbait (Jarrod Scott)
PAX: Nailz (Josh Nichols), Jack Ryan (David Foster), Kubota (Brandon Long), Lucky , Trey Fussell (Bill Nye), Flush (Clay Campbell), Tarzan, Flame On, McMansions, Mayermac, Spammi-Tim Wood
FNGs: 1 Spammi-Tim Wood
Count: 12

Since Excalibur is not an Ironpax site, we did week 3 workout (Chris Kyle) of Ironpax but for only 30 minutes. We gave the purpose, values, and disclaimer
WARMUP: abbreviated for time but SSH, GM, IW, HB, Downward Dog to Cobra 2x, runners stretch, deep squat, Willy Mae Hayes/Sir Fazio
THE THANG: brief intro to Chris Kyle by Jack Ryan. Then the explanation of the workout with variants mentioned.

Start both the 30-minute timer and the 5-minute EMOM timer at the same time
Complete the following exercises as prescribed
40 Kettlebell swings
40 lateral block jump-overs
40 thrusters
40 decline merkins (feet on top of your coupon that is turned vertically)
When EMOM timer goes off
Stop the work you are doing:
Run out 25 yards
Do 5 burpees
Run back 25 yards
Pick up where you left off when you get back
Repeat this pattern for 40 minutes
Scoring
Total repetitions for 40 minutes
BURPEES DO NOT COUNT IN REPETITION COUNT
Modifications
Shorten distance of cones
Make repetition counts smaller
Exercise Modifications
Kettlebell swings
Bent-over rows
Lateral block jump-overs
Lateral block step-overs
Thrusters
Air Squats
Decline Merkins
Standard Merkin
Turn block horizontally
Burpees
Flying Squirrels
MARY:
ANNOUNCEMENTS:
Deacon, Taste and See at Green Pines
COT: prayers for Poncherello’s mother, SGT Hulka, Swoosh.