Tag: ironpax

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Bidding IronPax 2019 a Fond Farewell

Conditions: Tinge of Fall in the early morning air

Pax: BnB, Crablegs, Crawlspace, Cub Cadet, Drago, Harvey Updyke (QIC), Hi Viz, High Flyer, Preacher Man, Reveille, Salpal, Slim Jim, T Cell, Vector

14 pax finished off the 2019 edition of the IronPax challenge, with “Sugar’s Pick Your Poison”. After 4 weeks of beat downs, the pax expressed their simultaneous gratitude and disdain for our brothers in Greenwood through 45(+) minutes of dealer’s choice pain on the WEMS football field.

Disclaimer

Warm-o-rama

Run from meeting point (side note: hoping to have the official Westeros shovel flag up and running soon…) around the park, behind the school. Grab a regulation-sized coupon from the back of YHC’s truck, carry it down to one of the gridiron goal lines.

Thang

IronPax Week 4: “Sugar’s Pick Your Poison”

    • 3 ROUNDS FOR TIME OF THE FOLLOWING:
      • 100 cumulative: merkins and/or squats
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon swings and/or bonnie blairs
      • 100 yard out, 100 yard back coupon carry
      • 100  cumulative: coupon thrusters and/or traveling lunge steps
      • 100 yard out, 100 yard back coupon carry

Even starting the Main Event at 5:37, the above was more than enough to carry the majority of the pax beyond the 6:15 mark. We understandably lost a few pax around that point, but the majority pressed on until all 3 rounds were complete, and took pride in our collective accomplishment.

Mary

Toted the bricks back up the bleachers to the truck, and rode Beverley Hillbillies style back to the starting point for CoT.

COT/Announcements:

    • 09/27 – Bourbon & Bacon Fest – contact Crablegs for details.
    • 10/29 – Libeery at Fat Bottom Brewery in The Nations. Time TBD. Book is “The Three Big Questions for Frantic Families” by Patrick Lencioni. AoM podcast interview is a good cliff notes.

Pleasure to lead each of you this morning, and to bid a fond farewell to our Greenwood-curated workouts for the next 11 months or so.

-Harvey

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The Skunk – 08.06.18 – “Bonnie Blair Witch Project”

7 PAX at The Skunk took a stab at this week’s IronPax challenge. It stabbed back.

QIC: Princess Aurora

PAX: Foxtrot-Talks-A-Lot, Cowboy, Venus, Big Stick, Money Shot, T-Cell

THE THANG:

Mosey down the path and around the perimeter of the soccer field, tracing what would be our 400,for the main event, and back to the infield near our start point. COP, all IC:

  • SSH x 20
  • Merkins x 10
  • Mountain Climbers x 10
  • LBACs F x 10
  • Seal Claps x 10
  • Overhead Claps x 10
  • Air Press x 10
  • LBAC R x 10
  • SnL Squats x 10

Thoroughly warm, it was time to introduce everyone to the IronPax Challenge. For the month of August, F3 Greenwood is running a weekly challenge for F3 Nation. Complete the challenge, submit your time/score, and at the end of the month, a champion will be crowned. This week’s challenge was a wonderful start.

4 rounds for time:

  • 50 Air Squats
  • 40 Big Boy Sit-ups
  • 30 Merkins
  • 20 Bonnie Blairs aka Jump Lunges (both legs=1 rep)
  • 10 Burpees
  • 400m run

After demonstrating the proper standard for executing each exercise completely, the pain commenced. Roughly 27 minutes later, all PAX were finished and sucking wind.

With that, it was time for Mary. It was mostly a blur, but there were some LBCs, Plank variations, and some WMHs and Good Mornings to stretch it out.

COT/BOM

MOLESKINE:

  • This was my maiden voyage at The Skunk, and it was good to be with these guys. Probably helped that T-Cell helped to inject a little Westside flavor to the mix. Hope to visit again soon!
  • For any of you doing this challenge for the first time, prep your mind for the Bonnie Blairs. 20 each leg is no joke when your heart rate is already 160+ and you’ve still got a 400 ahead of you. Then you’ve got to do them 3 more times.
  • Cowboy has a black eye and a really cool story of how he got it. Ask him.

BULLHORN:

  • As mentioned above, the IronPax challenge is live. Follow @F3IronPax to keep up-to-date on challenges and learn how to submit your results.
  • Friendly Friday this week. Get those Sad Clowns out!
  • Ironclad Challenge wraps up this month. We’ve got a few guys wrapped up already, some well on their way, and others I’m not quite sure remember signing up. Finish strong!
  • Labor Day and 9/11 will be here before we know it. Plan on committing to some special Qs.
  • GrowRuck in Memphis the weekend of 9/22. There are still spots left, so sign up here. We need some Nashville representation!

PA out.