Author: BoBerry

8 IronPAX enthusiasts gathered at Satan’s Hill this morning to take a turn at the Cindy 500. With a soundtrack from the 90s, this is how it went down:

That emoji was appropriate as at least one PAX spilled a little merlot this morning. That was especially awful.

TCLAPS to everyone who did the hard thing and showed up today. Prayers up for YeeHaw, Wildcat, and their families. Also prayers out to those struggling with mental health. Reach to someone today you haven’t heard from in awhile!

7 men knew the ironPAX was happening and posted anyway. 1 FNG unknowingly showed up to one of the tougher beat downs F3 has to offer. All men got better! Here’s the low down on what we did today:

FORMAT

• 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
• Coupon and EMOM timer is needed for this workout
• Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
• E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
• Set out 2 cones
  • 1 cone is at the starting line
  • 1 cone is 10 yards out

THE THANG

• In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
• Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
• If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.

Score = Total Reps Completed

Round 1

Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk

Round 2

Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny

Round 3

Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry

numbers, names, announcements, YHC took us out.

Welcome and TCLAPS to W. B.! EH’d by Warby, he is a software engineer and former college corner back.

NMM

thank you to everyone who posted today. If you haven’t tried it I encourage you to post next week and challenged yourself. Today was Brutal…. That was indeed a tough challenge! After ironPAX is over I’m going back to running…..

Despite some discussion as to wether or not all the PAX would complete the ironPAX challenge for this week… all attempted and completed the workout for the week!

“The WIN” Volume 2

• Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128^th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
• Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
• Behind the numbers
  • 800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
  • 13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
  • 5 warm-up exercises represent 1 for each Olympic athlete that he coached
  • 7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
• Format
  • Complete the workout for time
• Need a 400-meter track or path marked out
• Coupon is needed for this workout
• Start the timer when the warm-up starts.
• The Thang
  • Warm-up (performed in cadence)
    • 13 reps of each exercise (all 4 count)
      • SSH
      • Imperial Walkers
      • Shoulder Taps
      • Mountain Climbers
      • Plank Jacks
  • 800-meter run
  • 85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
    • Hand Release Merkins
    • Big Boy Sit-ups
    • Goblet Squats
    • Dips
    • Overhead Press
    • 4 count flutter kicks
    • KB Swings
  • 800-meter run

TCLAPS to Cookie who did the 85 reps together. (We chose to break them up as per the relay style)

Announcements, numbers, names, YHC took us out.

NMM

Welcome to Cauliflower! EH’d by Honeymoon, he hails from TN and was a wrestler and wrestling coach.