1 solo Davillian showed up at F3 Grand Strand’s Wednesday AO The Oyster. YHC found the AO empty at 5:55 (6am start time). After waiting to 6:05 with no signs of a PAX, YHC headed by to his Beach house for the week, grab Grandpa Duke (Father-in-law) who has been YHC’s proctor for the IPC the last couple year when there is no PAX around. We headed back out to the AO (which is a baseball field) and got things started This is how it went down THANG IPC Week 2 – Wheel of Misfortune Place coupon at Shovel Flag. …
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COP Explain the Thang and set up the AO Thang IPC Week 2 400 Meter run Perform exercise at each station Rifle carry between station and flag 10 thrusters every time you reach the flag STATIONS 25 Derkins 25 blockees 25 weighted squats 25 KB swings 25 vertical block presses 25 Alpos That’s one round Start over with the run Numberama Namearama Announcements Trout took us out NMS 8 men showed up to take on the Iron Pax Challenge Week 2. Not much mumble chatter there was work to do. Strong work by all. It was an honor to lead
A full dozen came out to Heartbreak Ridge. Most knew what was in store while Scrum was hoping for a chance to ease back into the Gloom – clearly picking the wrong day to Kotters. No COP, straight into the fun: IPC Week 2: Run a lap. 10 Thrusters at the flag then off to Spot 1: 25 Derkins. Rifle carry between all stations. Alternate to flag & 10 Thrusters then stations 2-5 were: Block Burpees, Squats, Block Swings, Vertical press, Alpos – high pull variation with block. Finish back at flag with 10 thrusters. That is 1 round and…
8 Davillians arrived at Atlee HS knowing there was a challenge this month but unknowning what was in store This how it went down Warmup – Run over to the MS since we thought there maybe some PAX there. False alarm so we headed back COP – DQ, Helicopters, Arm Circles THANG IPC Week 1 – Inspector’s Gadget EMOM (called by app)- 3 burpees 3 Burpees (Begins Rd & EMOM timer)50 Hand Release Release Merkins100 Leg Raises150 Jungle Boi Squats “2Spoonz Style”200 Big Boy Sit-ups (aka WWII Sit-ups)250 Stationary Lunge Steps (ct ea leg as 1 rep) Scoring: Total elapsed…
A pumped up gang of mighty men converged at NoToll this morning to take on Week 1 of the Iron Pax Challenge. Along with the famed clipboard, DTH upped the gadget game with a whiteboard detailing the routine and Bluetooth speaker sounding off the EMOM timer. Here’s how SOJ set the pace for F3RVA: The THANG: WarmUp: Mosey to the lush field and circle upWelcome & F3 DisclaimerDQ’s x10 ICYHC demonstrated and led a few reps of each exercise in the planned routine IronPax Challenge Week 1: EMOM (every minute on the minute), complete x3 Burpees, and meanwhile complete the…
A bold octapax of gloom vets posted to TwinTeam to take on the Iron Pax Challenge 2020 Week Zero warm-up routine. Here’s how Iron Sharpened Iron: The THANG: IPC 2020 Wk 0: https://f3greenwood.com/2020/08/23/2020-ironpax-challenge-week-0-workout/ Warm-Up: Mosey around the BWE parking lot Welcome & F3 DisclaimerVariable warm-up exercises 2020 IPC Week ZERO (yes, same as 2018 Wk 1 routine Q’d at Forge last week…): Mosey down to the FieldComplete FOR TIME, x4 Rounds of…50 Squats40 WWII’s30 Merkins20 Ball Dippers10 BurpeesRun 400 Meters Cool-Down: Variable Mary Mosey BTTF for COT: Counterama # 8NameramaAnnouncerama (see Comments)YHC took us out in Prayer NMS: It was simple.…
4 distinguished gentlemen from the the West End made the arduous journey through the woods and crossed the James River this morning to meet the SOJ PAX on their own terms at the grounds of Timberwolf. All they found was YHC…. This is week 0 of the Iron PAX Challenge. Here is how it went down. Mosey down to the track for COP Don Quixote, Russian Soldiers, Cherry Pickers, Hello Dolly, Rosalita. THE THANG 50 Squats40 WW2s30 Merkins20 2 count Ball Dippers10 Burpees1 lap around the trackx4 Had a little time left, wanted to make sure everyone got the best…
8 stud muffin stallions hit the gloomy grounds of Timberwolf, paused for the garbage truck, then hit the gloom running. According to the lady in her car waiting for us to leave, this is how it went down. Mosey around the front of the school, with mublechatter along the way. Circle up in bus parking lot. Extended Disclaimer as we were doing an IRON PAX challenge today. Then extended warmerama as such. COP SSHImperial WalkersRussian SoldiersDead Man HangHelicoptersCherry PickersFreddie MercuryMerkins Mosey to football field for THE THANG (Killer B’s) (Wu-Tang Forever) Line up on the goal line for Broad jump…
It’s that time of year again. Not only a time where the leaves change and the smell of pumpkins and their related spices are omnipresent. No, YHC is referring to the F3 Iron PAX challenge. This a challenge is amongst F3 nation. A chance to push and better yourself while talking some smack along the way. Dr. Try Hard and YHC will attempt to lead the challenge in RVA this year. It will take place the first 4 weeks of September. We will hold it at NO TOLL each week, same as usual, Tuesdays at 5:30am! If there is a…
3 Runners and one Dog hit the streets of New Market this morning! 2 and the dog got 5 plus. YHC got 4 plus. Strong way to start the weekend fellas!