It was a Fab Five at the football field at Goyne Park for the 2025 IPC Week 1 workout. This workout was simple, but an absolute beast! 2 Thrusters with the Cindy 2x 100 meter sprints Then add 2 reps each time. Score is the last rep count completed. Lots of options for modifications Thrusters can be modified to any exercise with or without a Cindy You can go all out sprint, mosey, walk, bear crawl, crab walk, Farmer’s Carry. Reduce the distance. Options are endless. You versus You! Great job by the PAX this morning. YHC was pumped after…
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most of the pax knew what was in store when we met at 5:30 AM at Tomahawk Creek middle for this weeks installation of Timberwolf. Iron packs 2025 week zero was on the docket. We met down by the football field next to the lights and the cones courtesy of Futon and Nancy Lopez. The workout was discussed and explained, and then we hit it: Tellier WOD Format Complete the workout for time Equipment Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings The Thang Start timer 10 burpees 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 5-10-15-20…
4 Brave Bermuda Boys met at Goyne Park for 2025s first Iron PAX of the year. Temps were perfect, and no coupons required for this year’s opener. Broadway led a warmarama, and then we got into it. Tellier WOD Format Complete the workout for time Equipment Cones or markers for 5-yard, 10-yard, 15-yard, and 20-yard markings The Thang Start timer 10 burpees 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 50 lunges (hard way – right leg-left leg=1 rep) 5-10-15-20 yard shuttle runs —– 10 burpees 25 merkins 50 lunges…
A perfect 10 SOJ PAX made the toughest decision and got out of bed in time for a Friday post at Satan’s Hill. YHC had the Q, ironPAX wk4 2024 was on the menu. Exercise lists passed out, music going, timer set and off we went. According to the dog walker and the singular car, this is more less what happened: ADD ALL BURPEES FROM ALL ROUNDS: TOTAL BURPEES = TOTAL SCORE 200m = to second driveway on the right and back Round 1) 0:00 – 5:00 Run 200 m 30 Freddy Mercury’s Run 200 m Burpees until 5:00 mark Round…
2 MABA Maniacs training for distance races met at Providence Elementary for a Graveyard Shift that had an Iron PAX feel type workout. Boberry came out for one hill but wasn’t feeling so hot and decided to head back to the smart sack 40 Thrusters then 5-10 burpees at bottom and top of each hill repeat10 and 10 Thruster/Burpee finish Total Thruster/Burpee count 116 4 Miles logged Prayers for Bo to be back to full speed.
After a State Farm led pull up session and with and FNG in tow(!!) we prepared for week 4 of IronPAX 2024. TCLAPS to Big Rig for mapping out the 200 meters in the parking lot, and to Pool Boy for bringing his most excellent work light so we could see what exercises we were doing. After it was explained, timer was set up, music going and we were off with the following: ADD ALL BURPEES FROM ALL ROUNDS: TOTAL BURPEES = TOTAL SCORE Round 1) 0:00 – 5:00 Run 200 m 30 Freddy Mercury’s Run 200 m Burpees until 5:00…
Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future. We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it…
13 PAX met at the Hill of Satan for Week 2 of the IronPAX Challenge 2024 edition. Some knew what was in store for them and were ready! Some didn’t know and stayed to get some! Some knew what was in store and knew better. All 13 put in work this morning. 3 PAX left for the “cardboard PAX” edition. 90s playlist started, clock started and away we went with the following. THE THANG: Run 800 meters 80 Merkins Lt. Dan’s Magic Legs travel 15 yards 14 Cactus Jump Squats (no cheat/no surrender) Lt. Dan’s Magic Legs back to start 80…
4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened. Set-Up: • Measure out 800 meters or utilize a 200/400 meter loop. PAX should finish 800m at cone grid. • Measure out 15 yards in a straight line with cones at the start and end. • A standard coupon is needed for this workout. THE THANG: • Run800 meters • 80 Merkins • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON) • 14 Cactus…
When is the pre-workout an ironPAX event? Why when you’re at Goyne Hard of course! After a light warm up and a brief explaining of what we would be doing, we were off doing the workout below: For time. A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout. EMOM starts the workout with first set of 3 burpees. The rest of the work is as follows: Starting End Exercises30 Yard TraverseBack End Exercises30 Yard Traverse Back10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl9 ThrustersLunge2 Hand-Release MerkinsLunge8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump7 ThrustersRun4 Hand-Release MerkinsRun6 ThrustersMurder Bunny5 Hand-Release…