Tag: #IronPAXChallenge

  • IPC WEEK 2:  THE MARCH TO THE ARCH

    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 Jump Squats (no cheat/no surrender)

    • Lt. Dan’s Magic Legs back to start

    • 80 Coupon Plank Jacks (toes down & up = 1)

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 60 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 60 Coupon Plank Jacks

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 40 Merkins

    • Bricklayers travel 15 yards

    • 14 Cactus Jump Squats

    • Bricklayers back to start

    • 40 Coupon Plank Jacks

    • Murder Bunny travel 15 yards

    • 14 Cactus Jump Squats

    • Reverse Murder Bunny back to start

    • 20 Merkins

    • Lt. Dan’s Magic Legs travel 15 yards

    • 14 Cactus Jump Squats

    • Lt. Dan’s Magic Legs back to start

    • 20 Coupon Plank Jacks

    • Run800 meters

    Coupon Plank Jacks: Jumping Jacks while in the plank position with coupon under feet. 1) Starting position: toes on coupon in decline plank position.  2) Toes jump off coupon to ground on the sides of the coupon.  3) End with toes jumping back on coupon.  This equals 1 rep (a 2-count, down/off coupon & up/on coupon).Bricklayers (movement): Lateral MOT, PAX are moving towards cones while facing the left or right side of the grid. 1) PAX stands next to coupon and does sideways coupon jump, 2) move coupon from one side of you to the other side, 3) repeat side coupon jump, 4) rise & repeat.  PAX can change which way they are facing whenever they want.  Hands must come off coupon for jump.  PAX cannot toss or roll coupon for greater distance, coupon must have the same flat side up at all times.  Coupon is always in landscape position, with PAX jumping the width (shorter side). Cactus (No-Cheat) Jump Squats: Coupon is standing upright on ground, PAX puts hands behind head, similar to doing no-surrenders. 1) PAX sits on coupon, 2) then lifts both feet off the ground at same time, 3) PAX stands and then goes straight into a jump squat off coupon. Both feet come off the ground when sitting and both feet come off the ground when jumping.Done

    Great work!  I’m gonna hurl!

    Announcements

    Congratulations to Pool Boy on reaching the 40 pound weight loss plateau!! 

    F3RVA 10 year is on Saturday
    All starts at 5am at Dogpile

    State Farm Birthday Q next Tuesday 9/24 at Bermuda!

  • World’s Toughest 11s?

    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 Back
    10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl
    9 ThrustersLunge2 Hand-Release MerkinsLunge
    8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump
    7 ThrustersRun4 Hand-Release MerkinsRun
    6 ThrustersMurder Bunny5 Hand-Release MerkinsReverse Murder Bunny
    5 ThrustersBear Crawl6 Hand-Release MerkinsBear Crawl
    4 ThrustersLunge7 Hand-Release MerkinsLunge
    3 ThrustersBurpee Broad Jump8 Hand-Release MerkinsBurpee Broad Jump
    2 ThrustersRun9 Hand-Release MerkinsRun
    1 ThrusterMurder Bunny10 Hand-Release MerkinsReverse Murder Bunny
    The PAX agreed that while not easy, this was not as tough as week 0. TCLAPS to Mudslide being the PAX with the most RESPECT and the fastest completing the challenge. We forgot COT… So thankful for this group of guys who are also willing to do this crazy stuff at 6am. Come on out, the challenge is rewarding!

  • SpaceX and Iron Pax

    3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight.

    We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly minted F3 nation spotify Iron pax playlist! It was excellent, best check it out. The astronauts caught a glimpse of the following

    Times Below

    • State Farm – 21:30
    • Broadway – 22:00 (Modified)
    • Pool boy – 23:45

    Finished up with some Mary and Broga – what a beautiful morning. I will say this week’s rendition was TOUGH, the burpee broad jumps are never easy. This is one of those where you can make it as hard/intense as you can break off. Word to the wise, use good form and be cognizant of your back! Can be a few movements (Murder bunnies) that can be tough on the back.

    Great to keep the momentum going with the Iron Pax! Feeling strong already. Happy to see Big Rig and Bo hosting it at Goyne this weekend as well.

    Names/Number/Prayers

    -Healing for broadway

    -prayers for Pool boy’s cousins going through cancer screening

    -YHC needing some relief from recently aggravated tinnitus

    SYITG Boys!

    -State farm

  • IPC WK 0 aka Welcome Back Flo!!

    7 warriors of the gloom met at 0600 for Goyne Hard… IronPAX edition week zero. According to the walker that can’t seem to be EH’d this is how it went down. Short warm up and explainer, then down to business:

    Kalsu and then Reverse Kalsu

    • Format
      • Complete the workout for time
    • Equipment
      • 400 meter track or 200 meter out and back
      • Coupon is needed for this workout
      • EMOM timer set for 1 minute
    • The Thang
      • 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

    All PAX completed it and agreed it was terrible. Best form award goes to Beaver, dude had perfect jumps on every burpee and got down LOOOOW for the squats, TCLAPS to you ! Great to share this challenge with you guys this morning!! Kotter award goes to Florence, great to see you in the gloom again! Fastest time goes to State Farm, with a blistering sub 19min time!!

  • “laps in the moonlight” or “never skip leg day”

    Week 2 of the Graveyard Shift reboot. Two repeats and a first timer met at the earliest AO in F3RVA. Still half asleep we made it to the grade A track for a little disclaimer, mission of F3, and then some warmerama. Then turned on the newest album by Tool, explained the workout, and we were off :


    6 Rounds
    24 Air Squats
    24 Push-Ups
    24 Walking Lunges (single count 48 total steps)
    400m (measured not estimated) Run

    After completion there was still time on the clock so mosey to the row of posts for:

    20 pole smokers

    20 diamond incline merkins

    rinse and repeat

    mosey BTTF , stretch for 1 minute. Numbers names announcements, prayers , YHC took us out.
    great to enjoy the beautiful weather and the full moon this morning. Didn’t even need headlamps on the track. Been enjoying the challenge of the early workout and double dip combo. Come on out and join us next week! This was another previous year ironPAX workout. Sign up and push yourself!

  • it’s not a clipboard… 📋

    12 gentlemen descended the pleasant and cool grounds of tomahawk creek elementary this morning. The PAX included 11 unaware we would be doing an ironPAX workout, 2 summer tourists from north of the James, 2 wild and crazy guys who had already done a workout, and a partridge in a pear tree. YHC emerged with a light, a speaker, a white board (not a clipboard and some Q energy. 530 hit, cue up the playlist full of 80s movie soundtrack classics and we were off. Down to the track for a little warmerama followed by:

    Week 1
    4 Rounds for Time

    50 Air Squats
    40 BigBoi Sit Ups
    30 Merkins
    20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
    10 Burpees
    Run 400 Meters (lap around a track)

    TOTAL NUMBERS: 200 squats, 160 Sit Ups, 120 Mericans, 80 Bonnie Blairs, 40 Burpees, and 1 MILE total run

    PAX crushed it as per usual. At this point we somehow entered a time warp where time moved a slower than normal rate. We followed that up with some donkey kicks, people’s chair, pole smokers, and broga.
    numbers, names, announcements , YHC took us out.
    announcements

    • convergence 7am Labor Day at Nichols elementary
    • f3 10 year in September, lots of cool stuff happening with that. All at Dogpile!

  • Spartan Training

    3 Savages took on a workout that I came up with, that was inspired by Iron PAX workouts. The 11 Pull ups were added to it yesterday by State Farm’s request. Mudslide thought it would be a good addition for his Spartan preparation. I think it was Iron PAX worthy. Here it is.

    11 Pull Ups

    22 Thrusters

    33 V Ups

    44 Merkins

    After 3 sets of each run 1 mile

    Do as much as you can in 45 minutes

    2 rounds would be optimistic in 45 minutes. Mudslide was the closest to accomplish that feat (Beast!), State Farm was not too far behind, and YHC was easily the 6. Would be good for an hour workout by itself.

    Great push by the PAX! We were all wasted with a DTH sweatfest still to come. Thank you State Farm for giving DTH a little extra incentive to beat us down. I dont think we needed that.

    I wouldn’t say I lead this one. I just came up with the bad idea.

  • The Soggy Mile

    Two PAX took the long journey to the land of Iron Bridge for this weeks iteration of Premature Acceleration. The workout of choice was IPC 2023 Wk 2 AKA The BDE Mile. 45 (or 43:30…) min AMRAP:

    • 1 lap around track
    • 5 BDE Burpees (burpee with two Bonnie Blair’s and a squat)
    • 1 lap around track
    • 5 hand release spider man merkins (3 merkins = 1 rep)
    • rinse and repeat (emphasis on the rinse)

    TCLAPS to Big Rig for pushing YHC to keep pushing the boundaries of what is possible. Also for giving up caffeine for Dry July! That workout was terrible but fun. There’s nothing like a beat down in the pouring down rain.

  • Another Iron PAX

    PAX of 2 for Premature Acceleration this morning. Boberry and I got to Rockwood promptly at 5 only to discover that the gates were yet to be opened. This required a slight change to our plan for the morning, but we made the most of it. Boberry parked and we ran a couple laps around the park then went into “the pit” for 3 cindies. We alternated rifle carrying 1 cindy, and farmer’s carrying 2 back to the flag for our short Iron PAX workout for the week.

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back

    We cut it short after this point, as we had to run to the other side of the park to get Boberry’s car.

    These Iron PAX workouts are no joke. I’ve done several the past few weeks and they all have pushed me to my limits. Glad to have Boberry join me, who has already done most of them, but is still a willing participant.

    Great way to start the day!

  • 43 minutes of ironPAX

    Last week we did ironPAX. It was so terrible we decided to do another one. With Hardywood kicking ass and taking names, here is how it went down:

    Here’s the WOD for Premature Acceleration. No running to be found! Let’s go!

    Week 3 – Meter’s 43
    5 Pull-ups
    10 Dips
    15 Burpee Coupon Jump Overs
    20 Coupon Curls
    25 Coupon Squat Thrusters
    30 Gas Pumps (reverse crunches)

    Rinse and repeat for 43 minutes

    Brutal. Thanks for the push fellas. Great work! Rumor has it the wheel of misfortune will be coming back soon 🤫