Always 70 and Sunny
Always 70 and Sunny

GridIron Pax Challenge


After enjoying half a Honeydo Q at Dogpile, YHC ducked out for the long drive to Short Pump, finding a handsome gaggle of (mostly) Respect-level veterans at GridIron. Here’s how YHC delivered a painful IPC practice round plus other stuff…


COP #1:

  • Mosey over to the GridIron
  • Welcome & F3 Disclaimer
  • Variable IC Warmerama: SSH, RSoldiers, DQ’s, ImpWalkers, NoCheat Merkins, Elbow Plank Leg Raises, LBC’s, Kimchi Twists, & Slow to Fast FM’s

COP #2:

  • Run 3 laps around the field, 4th lap running over to the Pull-up Bars

COP #3:

  • Complete OYO at any order/interval:
  • x50 Pullups
  • x50 Lunge steps
  • x50 Squats

COP #5:

  • Mosey over to the tennis courts
  • Complete x4 rounds of:
  • x25 yard sprint across the 3 courts
  • x25 merkins
  • Mosey back to baseline

COP #6:

  • Cool down mosey loop around path back to pull-up bars
  • Repeato COP #3:
  • Complete OYO at any order/interval:
  • x50 Pullups
  • x50 Lunge steps
  • x50 Squats

COP #7:

  • Mosey back to the GridIron
  • Circle up for Captain Thor
  • 1:4 up to 10:40

COP #8:

  • Run 4 laps around the field

COP #9:

  • Circle up for 7 minutes of Mary IC:
  • SSH, Hairy Rockettes, The Opus, Cherry Pickers, Arm Circles, & DrW’s

Mosey BTTF for COT:

  • Counterama # 10
  • Namerama
  • Announcerama (see Comments)
  • YHC took us out in Prayer


  • Always such a pleasure to spend time with the GridIron gang – what a great group of men! YHC decided to break up  and revise the IPC 2018 Week 4 routine as originally prescribed due to a longer timeframe to work with, and the added benefit of getting through the misery all together. Also forewent the “x100 Coupon Thrusters” and instead served up a steaming Captain Thor pie…which was consumed in its entirety with great enthusiasm. Strong work today gentlemen, and thanks for letting me lead. Keep headocking, Register for the 2020 Iron Pax Challenge, and YHC will SYITG

About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".

1 Comment

  1. – Hardywood Farm F3 Family Fun for today has been POSTPONED, with another date to be posted soon.
    – Labor Day CONVERGENCE – Fireman Ed & Jville prayerfully considering Q’ing this one – stay tuned!
    – IRON PAX CHALLENGE coming in September – see Preblast/Slack for details (register HERE: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/)
    – 10/3 is the 2nd Annual First Inaugural Retreat – Sign up on the F3RVA Challenges Spreadsheet for your cornhole team
    – Keep a lookout for details on an F3RVA version of BRR out on the Capitol Trail this October