Tag: #IronPAXChallenge

  • IPC Week 1 while Doozy Runs

    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.

  • IPC Week 0 : Fat COE Sandwich

    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!”

  • Getting the Led out

    7 HIMs met at WTH this morning for a run heavy bootcamp. PAX included a down ranger and a SOJer. 530 hit and we were off!

    Mosey to the track for :

    • 50 Squats
    • 40 WW2s
    • 30 merkins
    • 20 ball dipers
    • 10 burpees
    • run 3 laps

    We enjoyed some Led Zepplin while completing the exercises! plan was to repeat this 4 times. It took a bit longer than YHC expected. TCLAPS to Brick for being the only PAX to complete all rounds and all laps in time!

    numbers names Offshore took us out

    announcements:

    • opportunities to serve with breaking bread
    • leadership channel on slack including weekly zoom call Mondays at 7
    • SOJ takeover week continues!
    • Lots of PAX with prayer needs for various reasons

    NMM

    Workout was a variation on an IRONPAX challenge, variation was more running. everyone pushed themselves with this one! Always enjoy traveling to different AOs and seeing PAX YHC does not see that often!

  • Looked Better on Paper : IPC Week 4 MaryAnne’s Mayhem

    2 SOJ Brethren hit the football field to finish up IPC for the year. Here’s the misery we endured :

    Format

    • Rep-based workout
    • Set the timer for 52 minutes 30 seconds
    • Measure out 25 yards

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    If you finish all of the exercises, repeat in reverse order from the last time you just did it.

    The burpees DO NOT count in your rep count.

    900 reps is the total if you get through all of the exercises.

    DONE

    NMMS :

    The Suck really started to set in during Overhead Press around rep 51 for YHC and the Suck progressively got worse the rest of the Q. Neither of us finished the full 900 reps. Snuff got very close at 875. YHC got 800.

  • Second Round of Mayhem

    Timer set, PAX gathered, coupon collected. Let’s do this again

    MaryAnne’s Mayhem

    52:30 on the timer

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    Numberama

    Namerarama

    NMS

    YHC took the Q from Spit last night due to an unforeseen illness and he announced that it would be starting at 5:15 to allow for the time needed to get this done.

    Apperently this scared everyone off. Missed you guys this morning.

  • Monday Morning Mayhem

    Two DaVillians came out to put the last week of IPC to rest. Timer was set and we went to work.

    MaryAnne’s Mayhem

    52:30 on the timer

    Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise.

    Exercises

    • 200 curls
    • 175 squats
    • 150 Overhead Press
    • 125 Kettlebell Swings
    • 100 Merkins
    • 75 Thrusters
    • 50 Bonnie Blairs (right leg-left leg = 1 rep)
    • 25 Blockees

    Numberama

    Namearama

    NMS

    Iron Pax 2021 is in the books. It was fun and i cant wait to see what next year brings

  • The Creek IPC redo

    Two showed up for the IPC Challenge redo, great mumble chatter between two Davillians. We got an excellent Puget Sound workout to boot.

    Mudface took us out in prayer.

  • Week 3 of IPC

    A fearless five took on the 3rd weekly installment of IronPax challenge. No COP, got right to it:

    Round 1: 50 Kracken Burpees, running length of field every 2 minutes. Run a lap after done.

    Round 2: 50 Bonnie Blair Burpees, run field every 2 min beep. 2 laps.

    Round 3: 50 Bonnie Blairs, then run 3 laps and done.

    NMS: Pigskin crush it this morning and set the pace. Rest of pax finished with time to spare. YHC hates the EMOM stuff since doesn’t let you get in a rhythm. One more week left. Then we can expect Handshake, Lighthouse, and Atilla back at HBR.

  • 3 For Week 3

    3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege

    This how it went down

    Week 3 IPC – “B” the EMOM

    Set the timer for 2 minutes. Exercises to be done are:

    • 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 
    • 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 
    • 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).

    Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. 

    After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees.

    After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges.

    After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    The runners showed up today for this challenge. All three of us would agree we lost any good form after about 10 Krakens. The PAX push through it and everyone finished under 31 mins.

    Good to have Fannie Mae back out with us

    SPIT ON THAT!!

  • Crazy Wet 8’s

    4 Davillins got after it with Week 2 IPC challenge.

    This how it went down

    Crazy 88’s

    4 rounds for time

    Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX.

    Round 1: Burpees & Sprinting

    Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)

    Round 2: Squrls & Coupon Carries

    Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total) 

    *Squrl = Squat while curling coupon up to chest.

    Round 3: Overhead Presses & Rifle Carries

    Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.

    Round 4: X-Factors, Bear Crawl & Crawl Bear

    Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.

    **X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.

    MOLESKIN

    All got done with 45 mins. Second try at it at The Creek

    SPIT ON THAT!!