Tag: #IronPAXChallenge

3 Murph Bros and 3 Iron Bros attacked the day at Twin Team. Honeymoon, Marmaduke and Rosie did the Murph : run 1 mile from BWES down to JRHS, do a lap around Track then continue to playground. 10 sets of 10 pull ups, 10 Merkins IC, 15 Squats IC. Then reverso run back using the same path.

Machismo, Judge and YHC did this for IPC Week 4 :

1. 100 Gas Pumpers (Knees to Chest ab exercise)
2. 50 Invisible Jump Rope
3. 1 mile run
4. 25 Hello Dollies 
5. 25 Burpees
6. 50 Invisible Jump Rope
7. 400-meter run
8. 25 Hand Release Merkins
9. 25 V-Ups
10. 50 invisible Jump Rope
11. 400-meter run
12. 25 Leg Raises
13. 25 Jungle Boi Squats – 2 spoons style 
14. 50 invisible Jump Rope
15. 400-meter run
16. 25 4-count flutter kicks 
17. 25 Ball Dippers (hard way – right leg and left leg counts as 1)
18. 50 invisible Jump Rope
19. 400-meter run
20. 100 Big Boy Sit-ups
21. 50 invisible Jump Rope
22. 1 mile run

Stats :

Judge 39 min, 37 sec

Florence 39 min, 40 sec

Machismo 40 min, 37 sec

We finished IPC early so YHC went to BWES playground to finish the Murph.

5 min remaining after Murph so we did ring of fire 5MOM : 10 Alabama Prom Dates IC, 10 Freddie Mercuries IC, 10 American Hammers IC, 10 WWII’s

DONE

Numbers, Names, Honeymoon took us out in prayer after COT

Prayers to all those impacted by Hurricane Ian including YHC’s family in Venice FL which was one of the hardest hit.

Circle K with the Q at DogPile tomorrow. Speculation that he might be bringing “The Hard Way” or ”The Michigan” workouts.

Chaplain with the Q at Rock N Roll probably playing in the soup getting down and dirty like Chaplain usually does.

Remember F3 is offered RAIN OR SHINE

NMMS : Good push today all around. Glad to be done with IPC.

3 Iron Bros and 2 Running Bootcampers hit the playground and streets of BWES. Two joggers running behind the playground witnessed the following :

THE THANG : From the Men of F3 Pugent Sound (Seattle, WA) – “This WOD was dedicated to Kathleen Walzer (Burns’ M). She courageously battled Pancreatic Cancer. A **571** day battle fought with love, grace, and trust in faith”

5 ROUNDS OF:

20 Cinder Block Overhead Presses

20 Burpees

20 Cinder Block Curls

20 V-Ups

20 Cinder Block Goblet Squats

13 Cinder Block Man-Makers

400M Run

AFTER THE 5TH ROUND

one more 400M Run

DONE

Judge and Machismo got far into the 5th Round but had to stop so they could give themselves enough time to head home and get ready for work. YHC finished the full workout in 44 min, 45 seconds.

Rosie and Doozy got in 4 and a quarter miles of running with exercises mixed in on a compounding Horseshoe circuit. Very impressive they did that in 45 min.

Numbers, Names, YHC took us out after COT

Prayer Requests : Gypsy’s sister had a stroke so he’s going to see her after the Convergence. Continued prayers for all those on IR : DTH’s sister Elisabeth, Lab Rat, Doublemint, Fresh Prince, Chaplain

Announcements : TOMORROW 9/24 Convergence at 7:30 am at Grid Iron then Retreat in the afternoon in Amelia (contact Gomer)

NMMS : On the last round of 20 Burpees, YHC swallowed grass on the way down to the ground and almost spilled merlot. Started dry heaving for a solid minute while still continuing the workout haha.

2 Iron Bros had a date with Cindy. She’s a mean old bessie. Here’s what happened :

THE THANG :

Setup 5 Cones in the shape of a Star. Place another Cone in the middle of the Star. Each outside point of the Star should be 25 yards from the middle of the Star.

Starting at the center cone (cone 1):

5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.

5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.

5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.

5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.

5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

This completes 1 Round or 125 reps. Count Total Reps completed in 45 minutes.

DONE

Numbers, Names, Machismo took us out in prayer after COT

Prayers for Chaplain’s back and DTH’s shoulders.

Stats : Machismo completed 535 reps. YHC completed 514 reps.

NMMS : This was a really tough workout. Extremely hard to maintain good form. YHC’s grip faded fast. The “We’re Not Worthy’s” were the worst in my opinion even though there was only 10 reps of them each round.

3 Iron PAX and 1 Runner descended upon BWES. Here’s what the lunch lady observed :

Doozy ran around parts unknown and eventually met up with us at BWES parking lot. Here’s what the Iron PAX did :

Care Bear Squared : Done using a square area. Bear crawl forward 25 yards to first corner then do 25 Squats. Bear crawl left 25 yards to second corner then do 25 Merkins. Crawl bear backwards to third corner then do 25 Big Boi Sit Ups. Bear crawl right 25 yards to fourth corner then do 25 Burpees, which completes 1 Full Round. Count your Total # of Reps completed in 45 Minutes.

DONE

YHC forgot to do Numbers and Names but did take us out in prayer

Announcements : See Slack as there are many. Good luck to the BRR folks. The F3RVA 8 Year Convergence is Sat 9/24 at Grid Iron 7:30 am then later on that same day is the Retreat (contact Gomer for Retreat address)

Stats :

Fiona (Got a late start and did modified version) : ~400 Reps

Crab Legs (regular version) : 475 Reps

Florence (regular version) : 575 Reps

NMMS : T Claps to Crab Legs posting twice this week in his first week of F3. Little did he know that Today would be IPC…Let it be known there was no deception on YHC’s part. He just looked at the schedule online and wanted to post at Twin Team.

Great to meet Fiona and to see Doozy

YHC ate like crap last night and woke up during the middle of night thinking I was going to spill merlot. I was worried this morning I might also spill merlot before and/or during the workout but thank God I didn’t. In fact, maybe the extra calories helped?

Proverbs 11:17-19 NIV :

17Those who are kind benefit themselves,

but the cruel bring ruin on themselves.

18A wicked person earns deceptive wages,

but the one who sows righteousness reaps a sure reward.

19Truly the righteous attain life,

but whoever pursues evil finds death.

4 Iron Bros took on IPC Week 0. Workout was the following :

5 Rounds of : 20 Coupon Thrusters, 20 Merkins

3 Rounds of : Bear Crawl out 100 feet then Broad Jump Burpee back 100 feet (Each Broad Jump Burpee was 3 Burpees and 5 Broad Jumps)

5 Rounds of : 20 Coupon Thrusters, 20 Merkins

DONE with time to spare

Numbers, Names, YHC took us out after COT

Stats :

Chaplain did Standard Workout using 30 pound kettle bell – 32 minutes

Boberry did Modified Workout using 35 pound dumbbell – 34 minutes

Florence did Standard Workout using 35 pound dumbbell – 35 minutes, 58 seconds

Machismo (FKA Juanita) did Modified Workout using 35 pound cinder block – 37 minutes, 25 seconds

NMMS : Great job to all who posted this morning. That workout would’ve sucked even more doing it solo. This was the first time I felt confident that I maintained good form through an entire IPC workout. As David Goggins would say, “STAY HARD!”