Tag: #IronPAXChallenge

  • Starfish and Hot Chicken

    COP

    No time for that

    Round 1

    • 800 meter run
    • 25 yard murder bunny
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 blockees with a thruster
    • 25 yard murder bunny
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Round 2 

    • 800 meter run
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 horizontal burpee block jump over (20 total jumps). Block is lying flat. You can jump over the block to the side. Or to the front. 
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Round 3 

    • 800 meter run
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny 
    • 20 vertical burpee block jumpover (20 total jumps). Block is standing up on one end. You can jump over the block to the side. Or to the front.
    • 25 yard murder bunny 
    • 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 
    • 25 yard reverse murder bunny

    Numberama

    Namearama

    Spit took us out

    NMS

    during the month of September there is a good chance that you are going to post to an AO the is doing the IPC, so you might as well register for it and get credit

    that being said, something is wrong with the PAX at Greenwood

  • Slippery When Wet

    A variety of workouts were happening at a bustling Twin Team. Conditions were perfect as fall seems to be upon us. Once everything was sorted 3 runners ran, 5 IPC combatants murder bunnied and a duo of SOJ regulars boot camped. This is what was rumored to have occurred according to the Chesterfield County janitorial staff.

    Doozy started with the Q to discover darkness surrounding the High School. Short mosey down to the light near the track for warmarama that included DQ’s, Heli’s, Cherry Pickers, Russian Soldiers, LBC’s. Passing the Q over the YHC for…

    THE THANG:

    Staying on the track for lady of the night 4 corners of the track. 10 HR Merkins, 20 WWII’s, 30 Squats, 40 American Hammers (2 count). Short Mosey over to the home bleachers.

    Mini Dora with 100 derkins, 150 dips, 200 elevated merkins. Timer ran up the bleachers, 1/2 way across and slowly worked their way back down.

    Mosey to the back of Betty Weaver to check on the IPC fellas. Still grinding. Peoples Chair against the building while the timer bear crawled across the black top and Bernied back. Next round Peoples Chair, lunge and Bernie. Alternate until time was called.

    BTTF: Numbers, Names. Picked up 3 of the IPC crew for Announcements and Prayers. YHC took us out. Runners showed up as we vacated the AO pulling 7 miles towards the marathon training.

    NMS: Good showing from various options this morning. IPC certainly seemed difficult but reported no merlot spills. Always good to get some track work in with Doozy, and YHC is appreciative of the conversation since Doozy could easily lap the competition. Wanted to get some vertical work in but bleachers were a bit dark and wet this morning, causing some possible rethinking of future workouts. Always good to start to the weekend. SYITG.

  • And I thought regular Murder Bunnies sucked

    Eight strong took on the Week 1 IronPax challenge on a beautiful morning. Some PAX were fully aware of the awfulness to ensue, several HBR regulars hid in their Fartsack, others jumped right in. No real COP, brief instructions, and review then start.

    Round 1: 800 m, 25m Murder Bunny, 10 Shoulder Tap merkins, Reverse MB back, 20 block burpee thrusters, MB back for 10 STM, then Reverse MB back.

    Round 2: 800 m, 25m Murder Bunny, 10 Shoulder Tap merkins, Reverse MB back, 20 Burpee horizontal jumps, MB back for 10 STM, then Reverse MB back.

    Round 3: 800 m, 25m Murder Bunny, 10 Shoulder Tap merkins, Reverse MB back, 20 Burpee Vertical jumps , MB back for 10 STM, then Reverse MB back. Done

    5 PAX finished under 40. 3 more got through 2+ rounds as we called for time. All put in solid work.

    NMS: Don’t know whether it is better to post and have no idea what we are in for or know this is coming. Pax are familiar with Murder Bunnies which are tough but somehow the Reverse Murder Bunnies are far worse.

    Gypsy & Roger Roger set the pace with Offshore right behind. YHC would like to see anyone do the Vertical burpee jumps correctly as everyone’s quads were done by the 3rd round. Respect to the Greenwood PAX for a strong start with this Week 1.

  • Capoot at the Creek

    Capoot

    • 100 Merkins
    • 800 meter Run
    • 75 Merkins
    • 1,200 meter Run
    • 50 Merkins
    • 1,600 meter Run
    • 25 Merkins
    • 2,000 meter Run

    Numberama

    Namearama

    YHC took us out

    NMS

    YHC has a soft spot in his heart for a Hero WOD and it was good to get this one in the books.

    Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations.

    Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot.

  • Westend/Short Pump IronPax Challenge week 0

    4 completed full version and 1 modified.. we knew it would suck.. bad words were used.. and yet we did it anyway.

    THE THANG :

    IPC Week 0 – 100 Merkins, 800 meter run, 75 Merkins, 1200 meter run, 50 Merkins, 1600 meter run, 25 Merkins, 2000 meter run

    NMS: its really simple.. You know its IronPax season in Richmond when you see pax laying on a field, track, parking lot… completely exhausted but talking them self into 1 more Merkin, burpee, lap around the track. T-Clap to all the pax that challenged themselves this week to dig deep and do “just one more Merkins”

    IPC will be at Heartbreak Ridge on Tuesday. Come push yourselves.

    Told to Follow.. Free to Lead.

    SYITG!!

  • Capoot at SOT : IPC Week 0

    7 PAX did IPC Week 0 : Vagabond, McGruff, Rosetta, Doozy, Snuff, Boberry, Florence

    2 PAX were Runners : Don Draper, Tobit

    6 PAX did Boot Camp : Nancy Lopez, Bullseye, Herme, Honeymoon, POG, Marmaduke

    THE THANG :

    IPC Week 0 – 100 Merkins, 800 meter run, 75 Merkins, 1200 meter run, 50 Merkins, 1600 meter run, 25 Merkins, 2000 meter run

    IPC Week 0 Modified Version –

    • 50 push ups, incline push ups, or push ups on knees
    • 400 m run or walk
    • 40 push ups or incline push ups or push ups on knees
    • 600 m run or walk
    • 30 push ups or incline push ups or push ups on knees
    • 800 m run or walk
    • 20 push ups on r incline push ups or push ups on knees
    • 1000 m run or walk

    Numberama

    Name-arama

    COT :

    Rosetta mentioned Rountre neighborhood is collecting donations for Afghan Refugees. Message Rosetta for details.

    Appreciate Doozy’s vulnerability to share during COT this morning.

    Ongoing prayers for Afghanistan situation and everyone affected

    NMMS :

    Glad it was slightly cooler weather this morning for IPC Week 0. That sucked! In a good way!

  • No Kettle Bell for you

    An even set of 6 Davillians arrived on this humid Wednesday to take a break from Kettle bells and get in some IPC practice.

    This is how it went down

    Grab a cinder block and head to the bus loop

    COP (ALL IC) – SSH, DQ, Imperial Walkers, LBC’s, HRM’s, Arm Circles

    THANG

    IPC Prep Modified – Starting at the entrance of the bus loop complete 10 Burpee Block Jump Overs then 25 Leg Raisers with Block held high. Run to the first light pole and back. Then complete 9 Burpee Block Jump Overs then 25 Flutter Kick + Press. Run tot he second light pole back. Rinse and Repeat while decline the Burpees by 1 then down to 1.

    Mosey back to the flag

    1MOM – Boat/Canoe

    Numberrama, Namerama, Announcements, YHC took us out

    MOLESKIN

    With less than 2 weeks till the start of IPC it was time to get the PAX back in the grove. This workout was a modified version of Week 4th challenge from 2018.

    The now KB caught the PAX off guard a little bit but after a a few burpees were completed the mumble chatter got back to normal

    ANNOUNCEMENTS

    SPIT ON THAT!

  • Removing the governor

    “We may look different on the outside, but under the hood we all have huge reservoirs of potential and a governor impeding us from reaching our maximum velocity… Impulse is driven by your mind’s desire for comfort, and it’s not telling you the truth.  It’s your identity trying to find sanctuary, not helping you grow.  It’s looking for status quo, not reaching for greatness or seeking wholeness”. -David Goggins

    7 PAX convened on the grounds of Timberwolf for some boot camp action. According the the sanitation expert we are still trying EH, the beat down went something like this.

    COP

    Mosey around the school to the bus lot for various warmerama exercises, including:

    • Side Straddle Hops
    • Michal Phelps
    • Dead Man Hang
    • Russian Soldiers
    • Collard Pickers
    • Scorpion Kicks

    The THANG

    Mosey to the track for a crack at the week 0 routine from last year’s IronPAX Challenge. It consisted of four rounds of:

    • 50 Squats
    • 40 WW2s
    • 30 Merkins
    • 20 Ball Dippers
    • 10 Burpees
    • Run a lap

    COP Part Deaux

    Mosey BTTF for some cool down stretching and 5 min of Mary with each PAX getting a turn calling an exercise.

    Numbers, Names, Announcements

    NMM

    YHC did not tell any PAX that they were doing one of the IronPAX Challenge workout routines today. This was intentional. We all have self imposed limits on what we are capable of achieving. In F3, personally, professionally and all other aspects of life. Not knowing that they were doing an intentionally tough workout, the PAX crushed it! It was an honor to lead.

  • IPC final week: Murder Bunnies

    3rd F (Faith)

    • Thank you Boberry for taking us this morning in COT
    • 3rd F this upcoming Tuesday (YHC) on Q (focus on Job) Open discussion on what would your breaking point be.
    • F3 is Mens organization rooted in Fitness, Fellowship, and Faith.
      • Job is an example of Faith in the Qur’an, the Torah, and the Bible. Therefore our discussion will be on faith and not on a specific religion.
        • “Job (Ayub) was a prosperous man, with faith in Allah/God/Yahweh living somewhere in the north-east corner of Arabia. He suffers from a number of calamities: his cattle are destroyed, his servants slain by the sword, and his family crushed under his roof.

    2nd F (Fellowship)

    • RVA gathering on October 3rd will have a work portion of it that will start at 11am to help support the host family with various items.
    • YHC will be collecting used mens and boys shoes over the month of October. Gently used running shoes and other shoes go a long way in the cold months ahead for those less fortunate.
      • For SOJ please give them to Dr. Try Hard
      • For Westend please give them to either YHC or HoneyDo
      • For Da-Ville please give them to Spit
      • Working on a center city contact

    1st F (Fitness) Iron Pax Challenge (Murder Bunny)

    1 Round For Time

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 25yds
    25 Thruster
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 50yds
    50 Alternating block merkins
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 75yds
    75 Curl Presses
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 100yds
    100 Block Windshield Wipers
    Return to the goal line with your block
    10 Burpee Block Jump Overs (BBJO)

    Thank you Timberwolf for let me lead today.

    SYITG!! (or on Zoom at the 3rd F)

    v/r

    John (Gypsy) Boles

  • Week 4 IPC @ Daville – Death to all Bunnies!!

    10 Brave Davillians welcome Fall with the last edition of the IPC.

    Conditions: Wet grass = Wet shoes and cold hands but it’s always sunny and 70.

    This how it went down

    Warmup: PAX did varies stretches while YHC explained/demo the exercises

    THANG

    Murder Bunnies

    1 Round For Time

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 25yds
    25 Thruster
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 50yds
    50 Alternating block merkins
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 75yds
    75 Curl Presses
    Return to the goal line with your block

    10 Burpee Block Jump Overs (BBJO)
    Murder Bunny 100yds
    100 Block Windshield Wipers
    Return to the goal line with your block
    10 Burpee Block Jump Overs (BBJO)

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    F3 Greenwood saved the best for last! That was a smoker. The murder bunny was defintiely difficult but the great equalizer was the 50 Alternating block Merkins (which was really 100 Merkins). With cold wet hat at this point, the Daville PAX had to slow things down.

    TClaps to Spike for leading the way with a time around 27:20.

    The PAX Average: 31:40

    SPIT ON THAT!!