Intro to IC

CONDITIONS: damp, cool, 65, an otherwise nice morning

The usual - Casey Kasums, neck rolls, trunk rolls, huggie bears, michael phelps, hill billies, imperial walkers, peter parkers, mountain climbers, merkins

YHC spent the first few minutes discussing/explaining the Iron Pax Challenge and what we would be doing this morning, Week 0. I opted to walk through the process as we were doing it, modifying as needed, as follows:
- Kalsu – 100 thrusters
- Start the 1-minute EMOM timer
- Perform 5 burpees
- As soon as you finish the burpees, start doing thrusters
- When the timer goes off, do 5 burpees
- Keep repeating this until you finish 100 thrusters
- After 100 thrusters, run 400 meters
- Reverse Kalsu – 100 burpees
- Start your 100 burpees as soon as you get back
- Don’t restart the EMOM timer. You are at the mercy of the timer as to when you get back
- Each time the EMOM timer goes off, 5 thrusters
- Perform burpees in between until you get to 100 burpees
- Workout ends after your 100 burpees
- Record your total time

The Tabata timer I used wasn't that effective. Hard to hear as I didn't bring my Bluetooth speaker. Lesson learned, need that NEXT time! At the end of the day, we all counted thrusters and burbees and challenged ourselves.

Box cutters, etc

Lake Champion 9/19-22, Family Zoo ruck 10/20, Hot Shot's wedding 10/27, Father/son camping 11/2, Turkey Trot 11/28, Beer and Book Exchange TBD,

Balboa's mom, Downsize's brother Bob, safe travels for all, keep spreading the F3 message. Our FNG, Matt, is now Pancake (because his bucket list includes skydiving).
COFFETERIA: Drop Box, still mending from shoulder surgery (and figuring out the easiest way to switch his sling from one arm to the other) invited us to his place. Tons of great food and even better discussion on his back porch. Thank you Biscuit_Luis_Vazquez for leading the Q source.