backblast

Backblast by Spit Valve (Geoff) on 09/05/2024

Backblast! Max Bandwidth – Spit Valve – IronPax Week 0 – Not as bad as we thought

AO: Max Bandwidth
Q: Spit Valve (Geoff)
PAX: Rio (Andrew DiGiovanni), Deductible(Jordan) , Dumbledore (Dave Monaco), Infidel (Josh Gentry), Jay Z – Shawn Carter, Melamine (Chad), F3 B and E, Tube Top (Matt Boretti)
FNGs: None
Count: 9

8 HIMs pushed themselves to tackle week 0 of IronPax 2024, and Melamine trained for the Tuna with AluminumPax miles around Trashmore.

It actually ended up being a lot more doable than we thought.

WARMUP: OYO to get the limbs ready for Burpees and Thrusters.

THE THANG: Kalsu, 400m run, and Reverse Kalsu

ROUND 1
When the timer starts, you must complete 100 Squat Thrusters (coupon squat and press). However, every minute on the minute (EMOM), including at the very start, you must complete 5 Burpees before you can start completing and counting Squat Thrusters.

Run 400 meters.

ROUND 2
Reverse of Round 1. Complete 100 Burpees, but you must complete 5 Squat Thrusters EMOM before you can count your Burpees.

Stop the clock (no additional run required).

Rio (Andrew DiGiovanni) crushed it with a time of 16 minutes and change, and the last PAX wrapped up with a time of 34:30.

Planning for rest was critical—stopping your Burpees or Thrusters with a little bit time left before the EMOM timer went off.

So, although it left us gasping for air, it was very doable. So where were YOU???

Week 1 resumes next Thursday at Max Bandwidth.

ANNOUNCEMENTS:

  • Stair Climb at Carter-Finley on 9/11
  • Stair Climb at Quarantine on 9/11
  • Iron Pax each Thursday at Max Bandwidth through October 3rd
  • Deacon donations to Green Thumb
  • SLT meeting Monday at 7 at Compass Rose


COT:

  • Tube Top’s friends Pam and Alan are in their final stages of earthly life.
  • B&E’s friend Wilson had his lower leg amputated due to blood clots — learning to adjust to the new situation

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