9 PAX posted and survived to tell the tale of week 4 of the 2023 ironPAX challenge. It was a greatest hits of the worst exercises they have come up with. Some were smart enough to stretch/warmup a bit before 530. Time hit and this is more or least what was done by the PAX: The Thang Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin. Round 1 Murder Bunny 10yds to…
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8 IronPAX enthusiasts gathered at Satan’s Hill this morning to take a turn at the Cindy 500. With a soundtrack from the 90s, this is how it went down: That emoji was appropriate as at least one PAX spilled a little merlot this morning. That was especially awful. TCLAPS to everyone who did the hard thing and showed up today. Prayers up for YeeHaw, Wildcat, and their families. Also prayers out to those struggling with mental health. Reach to someone today you haven’t heard from in awhile!
In a rare SOT/MOT crossover, 10 PAX met at the midlo middle school. IronPAX had come to the track! Time hit and we were off! The following was the routine: One lap around track 5 BDE burpees one lap around the track 5 BDE Merkins rinse and repeat for 45 minutes your score is how many meters you run. Most got about 3-4 miles in today!time called and we went back to the flag. numbers, names, announcements, YHC took us out. lots going on in F3RVA! Love for Liv on Sat! next week is 9yr convergence at the crucible and…
7 men knew the ironPAX was happening and posted anyway. 1 FNG unknowingly showed up to one of the tougher beat downs F3 has to offer. All men got better! Here’s the low down on what we did today: FORMAT 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT)) Coupon and EMOM timer is needed for this workout Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th &…
Despite some discussion as to wether or not all the PAX would complete the ironPAX challenge for this week… all attempted and completed the workout for the week! “The WIN” Volume 2 Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him. Aside from serving his country, Mr.…
3 Murph Bros and 3 Iron Bros attacked the day at Twin Team. Honeymoon, Marmaduke and Rosie did the Murph : run 1 mile from BWES down to JRHS, do a lap around Track then continue to playground. 10 sets of 10 pull ups, 10 Merkins IC, 15 Squats IC. Then reverso run back using the same path. Machismo, Judge and YHC did this for IPC Week 4 : 100 Gas Pumpers (Knees to Chest ab exercise)50 Invisible Jump Rope1 mile run25 Hello Dollies 25 Burpees50 Invisible Jump Rope400-meter run25 Hand Release Merkins25 V-Ups50 invisible Jump Rope400-meter run25 Leg Raises25 Jungle Boi Squats…
3 Iron Bros and 2 Running Bootcampers hit the playground and streets of BWES. Two joggers running behind the playground witnessed the following : THE THANG : From the Men of F3 Pugent Sound (Seattle, WA) – “This WOD was dedicated to Kathleen Walzer (Burns’ M). She courageously battled Pancreatic Cancer. A **571** day battle fought with love, grace, and trust in faith” 5 ROUNDS OF: 20 Cinder Block Overhead Presses 20 Burpees 20 Cinder Block Curls 20 V-Ups 20 Cinder Block Goblet Squats 13 Cinder Block Man-Makers 400M Run AFTER THE 5TH ROUND one more 400M Run DONE Judge…
2 Iron Bros had a date with Cindy. She’s a mean old bessie. Here’s what happened : THE THANG : Setup 5 Cones in the shape of a Star. Place another Cone in the middle of the Star. Each outside point of the Star should be 25 yards from the middle of the Star. Starting at the center cone (cone 1): 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to…
3 Iron PAX and 1 Runner descended upon BWES. Here’s what the lunch lady observed : Doozy ran around parts unknown and eventually met up with us at BWES parking lot. Here’s what the Iron PAX did : Care Bear Squared : Done using a square area. Bear crawl forward 25 yards to first corner then do 25 Squats. Bear crawl left 25 yards to second corner then do 25 Merkins. Crawl bear backwards to third corner then do 25 Big Boi Sit Ups. Bear crawl right 25 yards to fourth corner then do 25 Burpees, which completes 1 Full…
4 Iron Bros took on IPC Week 0. Workout was the following : 5 Rounds of : 20 Coupon Thrusters, 20 Merkins 3 Rounds of : Bear Crawl out 100 feet then Broad Jump Burpee back 100 feet (Each Broad Jump Burpee was 3 Burpees and 5 Broad Jumps) 5 Rounds of : 20 Coupon Thrusters, 20 Merkins DONE with time to spare Numbers, Names, YHC took us out after COT Stats : Chaplain did Standard Workout using 30 pound kettle bell – 32 minutes Boberry did Modified Workout using 35 pound dumbbell – 34 minutes Florence did Standard Workout…