It was a mild over cast day at the Knoll. A half dozen men slowly approached the scene of the last Iron Pax (4th) Challenge for this year.

After the disclaimer and a brief acquaintance of 38 Special the Warm-o-rama commenced

Warm-o-rama

Consisted of 20 SSH, ArmCircle x10 in each direction, Finkleswing(x10, each leg), and Imperial walkers

The Thang

The Thang consisted of a modified version of the Iron Pax 4 challenge

A summation of the exercises are below:

80 Curls (20 reps each round)

70 Squats (14 reps each round)

60 Overhead presses (12 reps each round)

50 Kettle Bell Swings (10 each round)

40 Merkins (10 reps each round)

30 Thrusters (10 reps each round)

20 Bonnie Blairs (10 reps each round)

10 Blockess (follow the trend from above)

Each round of the exercises consisted of one set of reps of a particular exercise followed by running 25 yards to a point, performing 3 burbees and running back for the next set of reps. Reps of a particular exercise continued until the total noted above was reached.  For those that finished early, plank was held,  the routine was performed in reverse order or reps were shared to help one another out.

After a well deserved recovery countdown from CAT5, an outstanding list of Marys was next

Marys

American Hammers, Plank (time elapsed is top secret),  Freddie Mercuries,  Alphabets,  Calf raises Trifecta (feet parallel, feet pigeon toed, toes pointing outward),  Moroccan Night Clubs (gosh the air never felt so heavy.

After ward was count-o-rama, name-o-rama and prayer.

Glad to have 38 Special join us today. Thankful that Sparky had safe travels back to the BR.