Thursday, February 9
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #IronPAXChallenge

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…

7 HIMs met at WTH this morning for a run heavy bootcamp. PAX included a down ranger and a SOJer. 530 hit and we were off! Mosey to the track for : 50 Squats40 WW2s30 merkins20 ball dipers10 burpeesrun 3 laps We enjoyed some Led Zepplin while completing the exercises! plan was to repeat this 4 times. It took a bit longer than YHC expected. TCLAPS to Brick for being the only PAX to complete all rounds and all laps in time! numbers names Offshore took us out announcements: opportunities to serve with breaking breadleadership channel on slack including weekly…

2 SOJ Brethren hit the football field to finish up IPC for the year. Here’s the misery we endured : Format Rep-based workoutSet the timer for 52 minutes 30 secondsMeasure out 25 yards Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls175 squats150 Overhead Press125 Kettlebell Swings100 Merkins75 Thrusters50 Bonnie Blairs (right leg-left leg = 1 rep)25 Blockees If you finish all of the exercises, repeat in reverse order…

Timer set, PAX gathered, coupon collected. Let’s do this again MaryAnne’s Mayhem 52:30 on the timer Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls175 squats150 Overhead Press125 Kettlebell Swings100 Merkins75 Thrusters50 Bonnie Blairs (right leg-left leg = 1 rep)25 Blockees Numberama Namerarama NMS YHC took the Q from Spit last night due to an unforeseen illness and he announced that it would be starting at 5:15 to allow…

Two DaVillians came out to put the last week of IPC to rest. Timer was set and we went to work. MaryAnne’s Mayhem 52:30 on the timer Exercises are to be done in sets of 25 reps. After completing 25 reps, run to the cone that is 25 yards away and do 3 burpees. After the 3 burpees, run back and continue with exercise. Exercises 200 curls175 squats150 Overhead Press125 Kettlebell Swings100 Merkins75 Thrusters50 Bonnie Blairs (right leg-left leg = 1 rep)25 Blockees Numberama Namearama NMS Iron Pax 2021 is in the books. It was fun and i cant wait…

1 2 3 5