Ranch@Steeltown Iron Pax week 4

When: 09/30/2023

PAX:

Number of Pax: 13

Number of FNGS: 0

FNG Names:

QIC: Drop Box

The BackBlast:

Warm up

SS Hops, Abe vagotas, Grass Pickers, Toy Soldiers, and Motivators starting from 5

The Thang

Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

Round 1

Murder Bunny 10yds to 1st cone and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

Round 2

Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

Round 3

Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
Bear crawl back to start and perform 5 perfect merkins
Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line).
finished with CountOramma, NameOramma and Circle of trust.