Tag: #IronPAXChallenge

  • “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 🤫

  • A 5am Meatloaf Massacre

    Big Rig: I just did a run, let’s do a workout on Saturday

    Boberry: Ok sure , as long it’s not the Cindy 500

    ….. somehow this turned into a doing another ironPAX workout 🙃 … we tried to get other people to post but no one answered the call this time… more likely they were all smarter than us 😂

    here’s the Thang

    Week 2 – Meatloaf’s Massacre
     4 Rounds

    10 Manmakers
    20 Overhead Presses
    30 KB Swings
    40 Goblet Squats
    50 Incline Block Merkins
    1600 meter run*
    *rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 will be 800m, and Round 4 will be 400m

    running low on time so we had to cut the 800m to 400m. Other than that it was completed as stated.

    This one shall be known as the Cindy 250. Tough but nothing touches the Cindy 500… ironPAX is coming soon. Let’s go!!!!

  • Cindy 500 versus The Hardest Mile

    They both suck!!!

    Hardywood said that growth comes in the rough edges, not in the comfortable middle. There’s nothing comfortable about The Cindy 500. An Iron PAX challenge from last summer, YHC suggested we do one of those challenges from last year to State Farm and that was the first one he fired back.

    Holy smokes what a burn! Nothing like lifting a cinder block over your head a whopping 200 times! And that’s not even half the workout! And the grip strength training was not something that was anticipated either.

    Great to have Hardywood make the hike from Amelia, although not a big surprise, as he’s a fan of the hard stuff. He’s doing great things, having just started a new region in Amelia!

    Great work by all the PAX, and some of them even endured Rosie’s 9 year anniversary Q immediately after!

    Come to Horner Park tomorrow (3-6pm) for an SOJ Deep South 2nd F event!

    YHC was blessed to lead!

  • Blockees? Again??

    9 PAX posted and survived to tell the tale of week 4 of the 2023 ironPAX challenge. It was a greatest hits of the worst exercises they have come up with. Some were smart enough to stretch/warmup a bit before 530. Time hit and this is more or least what was done by the PAX:

    The Thang

    • Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.

    Round 1

    • Murder Bunny 10yds to 1st cone and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2

    Round 2

    • Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3

    Round 3

    • Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
    • Bear crawl back to start and perform 5 perfect merkins
    • Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
    • END OF WORKOUT

    Some took less than 45, some needed a little more time but all pushed themselves!! Tclaps to all who posted to any week of the IPC. This was a true time to push yourself and better yourself. To me that’s what F3 is all about!! SYITG.

  • Mathew Sweet?! Heck yeah!

    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!