F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

The Iron PAX Cinder Block Party

4

16 Non PuppyPiler, arrived at another glorious sunny and 70 morning in RVA for a Saturday edition of the Iron PAX challenge.

The coupons were dropped off, the Giant Weinke was written, and the shovel flag was planted in its normal hole.

This is how it went down:

Slaughter Start – 10 Burpees OYO

Mosey down the road to the center on the opposite side of the Carillon

COP (ALL IC)

SSH, DQ, Helicopters, LBC’s, Merkins, Arm Circles

Mosey to the field in front of the Carrillon. The PAX found coupons waiting for them

THANG

Week 3 Iron PAX Challenge (As many reps as possible in 30 mins)

15 Burpees Block Jump Overs
50 Hand Release Merkins
Broad jump 10 yards out and 10 yards back

14 Burpees BJO’s
50 Goblet Squats
Broad jump 10 yards out and 10 yards back

13 Burpees BJO’s
50 LegRaises w/Coupon in arms extended ChestPress position
Broad jump 10 yards out and 10 yards back

Rinse and Repeat sets until time is called but start with 12 Burpees BJO’s, then 11, and so on.

Some More Coupon Fun

25 Flutter Kick Press, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

25 Swings w/Coupon, run 25 yards out and 25 yards back, rinse and repeat till Q calls time (about 5 mins)

25 Coupon Burpees (audible called around 20ish), Sprint 25 yards out and 25 yards back

Mosey back to SF with Coupons in hand

Numerama, Namerama, Announcements, YHC took us out

MOLESKIN

Wow what a morning! The Iron PAX challenge was a really doozy this week. YHC has been taking on this challenge week after week but really has been the only one in RVA to do. Not after today!

YHC arrived early to step up then headed to normal meeting spot around 5:50 to find Swirly (of course) and Gomer Pyle the only two waiting. Since today was also Puppy Pile, YHC was expecting a lite PAX. Still a PAX of 16 is a solid number including a guest appearance by OBT. It’s always great to have him join us.

The mumble chatter was it’s normal self during the COP but seem to drop off during the challenge. YHC wonders why? 🙂 This also will probably be the closest you will ever get to Saab participating in a kettle bell workout. Mission accomplishment.

The Giant Weinke was a must today. YHC even had to check it from time to time.

YHC enjoyed Bleeders version of a “Helix squat” but placing his coupon upright and sitting on it. The rest of the PAX seemed to get a good laugh from that as well.

Welcome to our FNG Whatley! We got another dentist in the PAX. Hope to have you back again soon!

TClaps go out to Hardywood, Goldberg, and Posh for double dipping today.

ANNOUNCEMENTS
  • If you kept your reps counts and would like see you stand this week with F3 Nation on the challenge go https://f3greenwood.com/
  • Labor Day Convergence at Three Lakes Park – Sept 3rd at 7:00. See Pre-Blast
  • F3 RVA’s 4 Year Anniversary Convergence – Sept 22nd starting at 6:00. See Pre-Blast

SPIT ON THAT!!

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