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Always 70 and Sunny
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»»The CREEK IronPaxChallenge WK1

The CREEK IronPaxChallenge WK1

3
By on Richmond, VA
  • When: 09/6/19
  • QIC: Corned Beef
  • The PAX: Mud Face, Chewy, Trout, Corned Beef

COP

20 SSH, 10 DQ, 10 HC, Arm Circles 10 small 5 Big, Reverso, 10 Harry Rockettes, 5 4-ct Merkins, 10 Freddie Mercuries

The THANG

Mosey to Field that has been prepped for Killer B Challenge

We did 5 rounds for Time after a walk thru demonstration of the following :

B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups.

B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups.

B-Broad Jump 10 yards, 10 Burpees, 10 Bonnie Blairs(Count each leg) 10 Big Boi Sit ups. Then Bear Crawl back to starting line.

After 5 rounds We checked our time and posted:

Corned Beef: 31:43 Trout 32:52 MudFace 40:30 Chewy 41:29

Mosey to Parking lot for cool down. We had small numbers today but big efforts in this PAX Challenge. Spit will be the Q for the remaining Creek workouts in September. I hope other AO’s are participating as we would welcome anyone to visit us to get their time and have fun doing it with some F3 brothers ‘north of the wall(295)’.

Finally, in starting this challenge, watching the F3 video week one demonstration, the 300 movie came to mind so I hope you enjoy the clip! When that movie came out, getting the actors in shape for this movie was paramount. Mark Twight was the strength coach for Gerard Butler(actor in the clip) and his 300 work out has become legendary in the High intensity training arenas.

I look forward to seeing you on the Gloom — CB

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About Author

I grew up in Roanoke, Va. Class of 1985 Cave Spring High, class of 1989 VMI Civil Engineering. Worked for Turner Construction in Jacksonville, Miami and Cincinnati, Moved to Richmond, Licensed Class A contractor, and work for Westminster Canterbury Richmond managing their major expansion for the next 4 years. I am married to a Librarian Betsy (UVA grad) and proud father of two awesome teenagers George (aka Hash-F3) and Lucy.

3 Comments

  1. Mouse Trap on

    We did The Killer Bs at Twin Team this morning in SOJ, and will do it throughout September at Twin Team for anyone interested in joining us. (very accessible even to Tuchakoe PAX, just across the river)

    Will post the backblast for our times in a few minutes.

  3. Corned Beef on

    Rock on Mouse Trap, and you had some heavy hitters in SOJ, great work and thanks for your post and Back Blast.