Always 70 and Sunny
Always 70 and Sunny

Iron Pax Week0


5 showed up (4 were able to workout) for a Thursday morning in Mechanicsville

This is how it went down

Quick photo next the SF for the F3 Social Media Pages then mosey around the parking lot.

COP (ALL IC) – DQ, Helicopters, LBC’s, Heels to Heaven, Arm Circles


Mosey to the Track

Iron Pax Challenge Week0 – “The Loredo”

6 Rounds of the Following: 24 squats, 24 Merkins, 24 Walking Lunges (ct only right leg), a lap round the track

Mosey back to the SF

5 MOM (PAX’s Choice) – Smurf Jacks (IC), 30 WWII Sit-ups OYO, 30 Monkey Humpers OYO, 1 minute Boat/Canoe

Numberrama, Namerama, Announcements and YHC took us out.


First off, Shakedown hope you feel better brother. YHC also just got over this “Head Cold” that is making its way through. Needless to say today was a challenge in more ways than one.

For those that have not hear about this (since honestly we are not the best at national F3 event in RVA), the Iron Pax Challenge is a month long event hosted by F3 Greenwood.

The concept is simply. Complete the workout posted weekly for the month of September. Post either your time completed or reps completed on their website, then compare your results with the rest of F3 Nation.

YHC will be Qing each week in September at The Creek (accept Week 1 since he will be Down Range) where the challenge will take place.

There will be a pre-blast shortly with the full details but YHC wants to encourage anyone Qing a bootcamp workout in September to strongly consider using this.

This week was a practice run which the PAX decided to stay together the whole time.


Labor Day Convergences – 7am at Timberwolf

Prayers for Helix’s family – If you would like to provide them a meal here is the link to sign up: mealtrain.com/trains/9gmlq6




  1. Glad you are feeling a bit better, Spit. I was dressed and ready to work out but somewhere along the long and winding road to Mechanicsville Elementary this morning I realized I was gonna do more harm than good working out this morning. I’ll be back in the next month. Count on it.

    Still feeling like crud but hoping to be better in a day or so.