Tag: #IronPAXChallenge

  • 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!

  • That’s it? For 45 minutes?

    In a rare SOT/MOT crossover, 10 PAX met at the midlo middle school. IronPAX had come to the track! Time hit and we were off! The following was the routine:

    One lap around track

    5 BDE burpees

    one lap around the track

    5 BDE Merkins

    rinse and repeat for 45 minutes

    your score is how many meters you run. Most got about 3-4 miles in today!
    time called and we went back to the flag.
    numbers, names, announcements, YHC took us out.

    lots going on in F3RVA!

    Love for Liv on Sat!

    next week is 9yr convergence at the crucible and the sit and sip

    submit ideas for F3RVA logo to Try Hard for upcoming shirt order!

    NMM

    welcome to Callahan! He is yeehaws brother who hails from TX and is in sales. Posted on his own down there after hearing about F3 from his brother. TCLAPS to you brother , 2nd ever workout was a doozy!

  • I’m gonna stick to running…

    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…..

  • IronPAX pre-season

    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 128th 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.

  • Murph & IPC Week 4 ”Death By Skinny Runner”

    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.

  • IPC Week 3 “571” & Running Bootcamp

    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.

  • IPC Week 2 : Belle Ringer

    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.