Another Saturday at Core. Forged arrived early and already had the #PitchforkFlag erected when DRM drove in. He was recruited and together they set out the #ShovelFlag and cones for the Core Pax Challenge. There are not m(any) Core pax participating in the #IronPaxChallenge and DRM thought it would be insightful to introduce them to what the boys on F3Greenwood had dreamed up for week 2. Of course we are all about modifying at Core so this would be a little different than full beast mode. Here's what went down:
COP cause you gotta have COP: Side Stretch Shuffle, IW, Mountain Climber, Hip/Hammy Stretch, Sharon Towers.
Shovel flag in the center and 6 cones (stations) around at 50 ft from flag.
Stations were 10 KB Burpees, 20 Decline Merkins, 20 KB Swings, 20 KB Press from flat on back, 20 KB Hammer Curls, 20 KB Squat with bell behind head.
Start with lap around track (close to 400 m in our mind), then to center for 10 KB Thrusters. In #IPC fashion, hit all 6 stations, returning to flag for 10 KB Thrsusters after each station. After full round, another lap around the track. Repeat for 43 minutes.
Pax picked their poison choosing the size of KB to use. KB carried over head when moving to stations from flag. Most KB were 25 -35 lb. with more on the lower end.
Q reduced the 10 counts to 5 and 20 counts to 15 on round 2. Then dropped the 15s to 10 on round three and beyond. Burpees and Thrusters stayed at 5.
Most of the pax got three full rounds with the studs of Core getting through 4. The studs included Sleepy, Bangers & Mash, Pigskin. Rocketman, Hoedown, Charcoal and Vega. #Cobains if DRM missed any studs on this list.
FYI: three rounds is 365 reps and 4 is 450 reps. Still not too shabby.
COP and takeout by DRM
NMM
Q fail on music this am. Phone settings got changed on the way to workout by a mysterious force and the music box just did not work. Very distracting when its quiet. and you hear all the grunting and complainwhining. Kept DRM from performing at optimum level and he's positive that kept him off the stud listing. Just sayin'.
Pax has a new appreciation for #IPC guys that are hitting 600 reps on this crazy train. Forged brought a 35 lb CMU but no one wanted to take that on. Also the 25 rep count on all exercises is crazy, 25 Blockees is insane.
Still proud of this group kicking it hard all the way through the #CorePaxChallenge. No quit in Core!
Can't wait for week 3 to see how we can modify and cheat our way through it. Last week we did enjoy the EMOM burpees at Meltdown, modified to one from three. We are very creative and sane over here at F3Core.
Thanks for letting old DRM walk you through the challenge. Stay tuned.
C you real soon, Y because we loves ya'!