15 PAX 0 FNGS Q: Mr fixit PAX: FixitBuickTattnallSpacklerRoll tideDownyBig chickS e cTaterRun flatZerbGPSFrench lickSubMyrtle INTRO:It’s ipc baby!!! WARM-O-RAMA:Bear hugDaisy pickerRandys Trunk rotate left and rightToe touches Hammy stretch THE THANG:GPS 421Sub 400French lick 421Fixit 575Zerb 476Spackler 400 Sec 450Tater 453Myrtle 450Downy 525Roll tide 725Run flat 450 MARY: COT:Count-O-Rama, Name-O-Rama.Announcements Read more…
1 PAX 0 FNGS Q: Capsize PAX: Capsize INTRO: Psalm 27:4 WARM-O-RAMA:10 minutes of stretching back and neck, YHC is dealing with a shoulder/neck issue THE THANG:Moseyed from park to rock climbing gymProceeded to do sets:25 hammer curls25 WW2 situpsRepeated 3 sets25 shoulder raises with 30’s50 American hammers with 30lbs3 Read more…
14 PAX 0 FNGS Q: GPS PAX: Gepetto, One Hit, Myrtle, Buick, Run Flat, Szczerbiak, Spackler, Scooter, Mr Miyag, Mr Fix It, Scope Down, Big Chick, Sub, GPS COT:Count-O-Rama, Name-O-Rama.Announcements – Get Signed up for Ultimate Pax Challenge, Pink out 5k race Oct 1st, One Hit and Maestro doing Grow Read more…
19 PAX 1 FNGS Q: Ralph PAX: Dirty Dog, Ralph, Tonka, Moo Moo(Respect), Gator(Respect), Cabbage, Palladean(Respect), Dill, Micro, Viking, SoCrates, Dunkin, Monty, Buford, Ralph, Twizzler(FNG), McFly, Sag, Rubber WelcomeDisclaimer 5 core principles Warm-o-Rama Big arm circles-13IC Little arm circles-13IC Chinooks-13IC Moroccan Night Clubs-13IC The Thang ‘The coin flip’ 1-Backwards Duck Read more…
12 PAX 0 FNGS Q: Roll Tide PAX: Mrytle (RR), Spackler (R), Downy, Tater, Madoff, Ole McDonald (R), Mr. Fix It, Luffa, Scooter, Sub, Szerbiak, Roll Tide INTRO: Welcome & Disclaimer WARM-O-RAMA: Bear Crawl Ring of Fire x 10 THE THANG: College Football schedule West Virginia Pitt game who won? Read more…
6 PAX 0 FNGS Q: Run Flat PAX: Run Flat – ProctorBuickFun RunFreeBirdOneHitMaestro INTRO:Overview of IPC Week 1 Challenge WARM-O-RAMA:Daisey Pickers x15 ICBAC Forward x12 ICBAC Reverse x12 ICSSH x20 ICStanding Left Knee-to-chest x20 seconds OYOStanding Right Knee-to-chest x20 seconds OYO THE THANG:IRON PAX CHALLENGE WEEK 1 – CARE BEAR Read more…
8 PAX 0 FNGS Q: TI PAX: Weezer, Capsize, Twang, Mountain Mama, Abacus, Odd Job, TI, Boucher INTRO:Welcome…yada yada. WARM-O-RAMA:Mosey to parking lot for Advanced linear warmup:-knee squeeze to chest-heel to butt bird dog-hacky sack squeeze-inch worm merkin-Inch worm lunge and twist-Slow mo bear crawl-High ho skip-High knee run-Butt kick Read more…
10 PAX 0 FNGS Q: French Lick PAX: Fun Run, Run Flat, Myrtle, GPS, Spackler, Maestro, Geppetto, OneHit, French Lick, Big Chick INTRO:Disclaimer5 Core PrinciplesMission Statement WARM-O-RAMA:SSH 25 ICHillbilly’s -15 ICBig Arm Circles 10 ICBear Hugs 10 ICImperial Walkers 15 ICDaisy Pickers 20 ICBurpees 10 OYO X2 THE THANG:4 Corners Read more…
12 PAX 0 FNGS Q: Buick PAX: Run flatMr FixitFrench lickZerbMaestroPumaOne hitRoll tideScooterMyrtle BuickMountain momma INTRO: Disclaimer Five core Mission system Credo I debated on whether or not to take it easy and just help everyone nurse their aches and pains but that wouldn’t be leading us to be better Read more…
11 PAX 0 FNGS Q: Dill PAX: MooMoo (Respect), Gator (Respect), Palladean (Respect), Duke, Dirty Dawg, Micro, Ralph, Viking, Socrates, McFly, Dill Warm-O-Rama:A lot of sore legs this morning from the road race so we spent a good amount of time warming up.All exercises were 12 ICDaisy Picker Bear hug Read more…