Tag: #IronPAXChallenge

  • IPC Week 1 @ Daville

    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 Merkins
    100 Leg Raises
    150 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 time beginning with the 1st Burpee and ending with the 250th lunge step.

    Numberrama, Namerama, Announcements, YHC to us out

    MOLESKIN

    We had a little OT this morning due to the warmup run and so some PAX wrapped up earlier. With those that finished we had an average completion time around 35 minutes

    Like the rest of RVA, we got it done without a Proctor since it was pretty simple to set up the EMOM timer and YHC called out times to the PAX once completed.

    Looking forward to what Week 2 has in store (Mud Face is hoping it’s coupon related)

    SPIT ON THAT!!

  • SOJ Conquers IPC Wk1

    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 up
    • Welcome & F3 Disclaimer
    • DQ’s x10 IC
    • YHC 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 following:
    • x50 HRRM’s (both hands off ground at bottom then one hand off ground at top of each merkin – we did a shoulder tap)
    • x100 Leg Raises
    • x150 Jungle Boi Squats (deep squats with touching both hands to ground between feet, then raised overhead with jumping feet off ground)
    • x200 WWII’s
    • x250 Lunges (single count)
    • Scored for individual Elapsed Time

    Cool Down:

    • Variable Mary and stretches

    Mosey BTTF for COT:

    • Counterama # 15
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • Impressive performance again from the SOJ pax with times ranging 21:36 to 36min. Tclaps to Fresh Prince, Don Draper, and Rosie setting the pace at something akin to a blur. The burpees every minute were annoying, but ultimately became a respite from the relentless pain of the gazillion routine reps. Don’t know about the rest of you but YHC has been wobbling around on spaghetti legs this morning! Also Tclaps to a few guy who did not let their form waver despite the high rep count (among others, YHC noted Snuff and Florence really honoring the form) – you may have come up with slower times, but you guys are winners at an entirely higher level!!! The IPC is really a powerful exercise of the F3 You-versus-You model — it really doesn’t matter what your ultimate finish time is, if you pushed yourself hard to do your best, then you are reaping what you sow. YHC really appreciates how many of you guys are stepping up to do the IPC this year – CSAUP sucks, but sure as hell is a lot more fun with you guys alongside! All my respect, YHC, DTH

  • Let me grab my clipboard…

    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 Disclaimer
    • Variable warm-up exercises 

    2020 IPC Week ZERO (yes, same as 2018 Wk 1 routine Q’d at Forge last week…):

    • Mosey down to the Field
    • Complete FOR TIME, x4 Rounds of…
      1. 50 Squats
      2. 40 WWII’s
      3. 30 Merkins
      4. 20 Ball Dippers
      5. 10 Burpees
      6. Run 400 Meters

    Cool-Down:

    • Variable Mary

    Mosey BTTF for COT:

    • Counterama # 8
    • Namerama
    • Announcerama (see Comments)
    • YHC took us out in Prayer

    NMS:

    • It was simple. It was painful. It went faster than YHC expected. Overall the TwinTeam Iron Pax produced VERY impressive finish times for our group ranging from 21:10 to 26:44. Participants times will be posted today to the IPC 2020 Stats Page. Personal thanks to Don Draper for pushing YHC through to the end, and for the PAX humoring DTH embracing his inner clipboard-carrying drill instructor (…or maybe a tryhard PE teacher). With the week Zero warm-up round complete, we can expect IPC corporate to post a brand new Week 1 routine this Sunday, which YHC will be Q’ing Tuesday at NoToll. Better rest up gents, this one will count! Let’s put F3RVA on the IPC map this year!!! 

  • West End Boys

    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 Squats
    • 40 WW2s
    • 30 Merkins
    • 20 2 count Ball Dippers
    • 10 Burpees
    • 1 lap around the track
    • x4

    Had a little time left, wanted to make sure everyone got the best bang for their buck, so despite some mublechatter we went to the field for

    COP part deaux

    • Bernie Sanders to the 50, 25 LBCs, “sprint” back
    • Bernie Sanders to the 50, 25 LBCs, Bear Crawl back (in case you were wondering, this is Tater’s super power!)

    Time was nearly us so then we walked (?!?!) BTTF, numbers, names, announcements, (see below), YHC took us out

    NMM

    Great effort today guys, that was very tough! That was the first time YHC has ever been to an “on the books” F3 AO where walking at any point was condoned. Wonder what the next 4 weeks at NO TOLL will be like! Where are the SOJ brothers at? See y’all at Twin Team tomorrow?

    Also, henceforth the “Cherry Picker” shall hereby be called the “Collard Picker” as apparently you’re doing it wrong if you pick the cherries up off of the ground.

  • The Breaching Whale

    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

    • SSH
    • Imperial Walkers
    • Russian Soldiers
    • Dead Man Hang
    • Helicopters
    • Cherry Pickers
    • Freddie Mercury
    • Merkins

    Mosey to football field for

    THE THANG (Killer B’s) (Wu-Tang Forever)

    Line up on the goal line for

    • Broad jump 10 yards
    • 10 burpees
    • 10 Bonnie Blairs (AKA Ball Dippers, AKA Mike Tyson’s)
    • 10 Big Boy Sit Ups (AKA WW2s, AKA WW1s)

    Repeat that 3 times, ending at the 30 yard line, then bear crawl back.

    Repeat that whole routine 4 times, then mosey BTTF via the “shortcut” (thanks Hermie). Passed by the horseshoe but did not engage.

    Numberara, Namerama, announcements (see comment), YHC took us out.

    NMM

    Awesome work out there today gents, that routine was no joke! We ended up getting in 120 each of Burpees, Ball Dippers, and WW2s. Thanks for indulging YHC in this Iron PAX practice run. The actual routine was 5 rounds, without breaks, seeing how fast it can be done.

    The name of the back blast comes from Tater, who mentioned that the excellent breathing technique exhibited by Hermie during the later rounds of burpees reminded him of a breaching whale.

  • F3 Iron PAX (RVA Style)

    F3 Iron PAX (RVA Style)

    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 requirement for weights, a track, or pull up bars we will hold it at a different AO as needed. No need to change what you do! Just post at normal days/locations. Changes and any new info will be posted on Slack.

    The pre-blast from F3 Greenwood is below which explains it a little more. Use this to sign up and rep F3RVA. (RVA is an option for region when you sign up).

    https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

    Also, if this still seems Greek to you search the youtube for “f3 ironpax challenge” and it shows the explanation videos for previous years challenges.

  • 3 Plus 1 For a Run

    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!

  • Iron Pax Draws Blood

    10 Davillians arrived at the newest location of the The Creek for the last week of the Iron PAX Challenge

    This how it sent down

    COP – DQ, Cherry Pickers, Helicopters, Arm Circles

    THANG

    Iron PAX Week 4 – Pick Your Poison

    3 Rounds of the Following

    • 100 Cumulative Merkins and/or Squats
    • 100 Yard out and back coupon carry
    • 100 Cumulative Coupon Swings and/or Bonnie Blairs
    • 100 Yard out and back coupon carry
    • 100 Cumulative Coupon Thrusters and/or Traveling Lunge Steps
    • 100 Yard out and back coupon carry

    Numberrama, Namerama, Emoji took us out

    MOLESKIN

    This was the first week the DaVille back got a taste of Person’s Corner. The new location looks to open things up for the PAX. From a large field, baseball field, track, and more.

    This challenge was so intense it drew blood from YHC. YHC scraped his leg on the cinder block after it almost field on his foot.

    Overall these challenges have been a great test for the PAX and YHC is looking forward to next year

    SPIT ON THAT!!

  • SOJ IronPax Week 4

    There once was a PAX SOJ

    Hailed as best in all RVA

    Making cinder blocks fly

    And the gridiron cry

    Here’s how these studs took the day:

    IronPax Week #4 Routine:

    “Sugar’s Pick Your Poison”

    Complete x3 Rounds of the following for Time:

    • x100 Cumulative Merkins and/or Squats
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Swings and/or BallDippers (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)
    • x100 Cumulative Coupon Thrusters and/or TravelingLungeSteps (1 leg = 1 rep)
    • 200 yard coupon carry (length of GridIron & back)

    RESULTS:

    • Dr. Try Hard 31:29
    • Don Draper 33:05
    • Wojo 36:29
    • Double Mint 38:24
    • Mouse Trap 40:15 
    • Loose Goose DNF (on form)
    • Radar DNF

    COT:

    • Counterama #7
    • Namerama
    • Announcerama (see Comments)
    • Don Draper took us out in Prayer

    NMS:

    • None of the IronPax challenges have been easy, and today was no exception, though the consensus was that today’s finale was a well balanced routine. YHC has really enjoyed the challenges, and grateful to Mousetrap for pulling it together for the SOJ guys. IronPax every Friday has been a great way to close out the end of YHC’s first year! Granted, there’s still the Dogpile Q tomorrow, and then YHC will enter hibernation for the weekend. Thx for your support brothers.

    Try Hard or Die Tryin!

  • Iron Pax with a FNG??

    9 Davillians arrived for one last time at New Highland Baptist for this weeks Iron PAX Challenge

    This how it went down

    YHC directly everyone to the picnic area. No time for disclaimer or COP.

    THANG

    Meter 43 – 10 Low Dips, 15 Burpee Coupon Jump Overs, 20 Coupon Curls, 25 Coupon Squat Thrusters, 30 Gas Pump

    Rinse and Repeat for 43 minutes

    Numberrama, Namerama, YHC took us out

    MOLESKIN

    Glad to have Mail Sack back in the mix and welcome to is 2.0 Iron Eagle. The name came from the fact he is currently in ROTC – Air Force so always good to reference a 80’s movie. Also the fact is first workout was during the Iron back challenge

    Surprisingly the “4th F” was nonexistent during the Gas Pump. The came to as a shock to YHC knowing the history of the PAX present

    Opus was crushing the workout finishing somewhere in the 800+ reps range. YHC tried to keep up

    ANNOUNCEMENTS

    • The Creek to move to Pearson’s Corner next week. Official announcement/pre blast coming soon
    • Opus’ band plays Saturday night at Castleburg Brewery from 7-10. All are invited if not at the retreat.

    SPIT ON THAT!!