Backblast! Warm up for Iron Pax
DATE: 2026-09-30
AO: The Armory
Q: Sound machine (Brandon),
PAX: Icebox (Matt Mobley) Boone’s Farm (Chris)
FNGs: None
COUNT: 3
WARMUP: standard F3 warmup
THE THANG:
0:00–7:00 — Cardio + Legs
3 rounds
- 10 burpees
- 15 air squats
- 20 mountain climbers
- 100-yard run
7:00–14:00 — Upper Body + Core
3 rounds
- 15 push-ups
- 20 sit-ups
- 10 hand-release push-ups
- 30-second plank
14:00–21:00 — Strength + Cardio
3 rounds
- 15 walking lunges
- 10 squat jumps
- 10 pike push-ups
- 100-yard run
21:00–28:00 — Core + Cardio
3 rounds
- 15 V-ups
- 20 Russian twists
- 20 mountain climbers
- 50-yard sprint
28:00–35:00 — :fire: Final Grinder
5-minute AMRAP
- 10 burpees
- 10 push-ups
- 10 squats
- 10 sit-ups
MARY: None
ANNOUNCEMENTS: roadside cleanup 10/17, check slack for other announcements
COT: prayers for those battling health, job search across all our NE sites
