Tuesday, February 18
F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #IronPAXChallenge

2 MABA Maniacs training for distance races met at Providence Elementary for a Graveyard Shift that had an Iron PAX feel type workout. Boberry came out for one hill but wasn’t feeling so hot and decided to head back to the smart sack 40 Thrusters then 5-10 burpees at bottom and top of each hill repeat10 and 10 Thruster/Burpee finish Total Thruster/Burpee count 116 4 Miles logged Prayers for Bo to be back to full speed.

After a State Farm led pull up session and with and FNG in tow(!!) we prepared for week 4 of IronPAX 2024. TCLAPS to Big Rig for mapping out the 200 meters in the parking lot, and to Pool Boy for bringing his most excellent work light so we could see what exercises we were doing. After it was explained, timer was set up, music going and we were off with the following: ADD ALL BURPEES FROM ALL ROUNDS: TOTAL BURPEES = TOTAL SCORE Round 1) 0:00 – 5:00 Run 200 m 30 Freddy Mercury’s Run 200 m Burpees until 5:00…

Iron PAX of 4 gloom warriors came to Swift Creek Middle for the latest edition of The Graveyard Shift. We only had 2 coupons, but luckily there are some sandbags holding down the soccer nets on the football field. I see some possibilities in the future. We were already into the meat of the sandwich when Boberry realized the bread is supposed to be 3 rounds not 1. We tried to make up for it in on the back end, but YHC fell short. My Brenton Sandwich was a little light on the bread, but I made up for it…

13 PAX met at the Hill of Satan for Week 2 of the IronPAX Challenge 2024 edition. Some knew what was in store for them and were ready! Some didn’t know and stayed to get some! Some knew what was in store and knew better. All 13 put in work this morning. 3 PAX left for the “cardboard PAX” edition. 90s playlist started, clock started and away we went with the following. THE THANG: Run 800 meters 80 Merkins Lt. Dan’s Magic Legs travel 15 yards 14 Cactus Jump Squats (no cheat/no surrender) Lt. Dan’s Magic Legs back to start 80…

4 Bermuda Triangle Gloom Warriors came out to Goyne Park for this week’s Iron PAX Challenge As usual, it sucked. According to the walker who refuses to be deadlocked, Here’s what happened. Set-Up: • Measure out 800 meters or utilize a 200/400 meter loop. PAX should finish 800m at cone grid. • Measure out 15 yards in a straight line with cones at the start and end. • A standard coupon is needed for this workout. THE THANG: • Run800 meters • 80 Merkins • Lt. Dan’s Magic Legs travel 15 yards. (LUNGE, LUNGE, THRUSTER WITH COUPON) • 14 Cactus…

When is the pre-workout an ironPAX event? Why when you’re at Goyne Hard of course! After a light warm up and a brief explaining of what we would be doing, we were off doing the workout below: For time. A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout. EMOM starts the workout with first set of 3 burpees. The rest of the work is as follows: Starting End Exercises30 Yard TraverseBack End Exercises30 Yard Traverse Back10 ThrustersBear Crawl1 Hand-Release MerkinBear Crawl9 ThrustersLunge2 Hand-Release MerkinsLunge8 ThrustersBurpee Broad Jump3 Hand-Release MerkinsBurpee Broad Jump7 ThrustersRun4 Hand-Release MerkinsRun6 ThrustersMurder Bunny5 Hand-Release…

3 Iron HIMS decided to get a jumpstart on Week 1’s Iron Pax. YHC was still sore AF from WK 0, thanking the SkyQ that this week’s circuit was only super shitty, not a full on world ender. During the warmarama, we got a nice little treat and observed the SpaceX Polaris booster that looked to be returning after the initial launch. Totally wild sight. We opted to setup in the parking lot for better lighting and for cindy sliding with the murder bunnies. Pool Boy brought the area work light which is my NEW FAVORITE! Popped on the newly…

7 warriors of the gloom met at 0600 for Goyne Hard… IronPAX edition week zero. According to the walker that can’t seem to be EH’d this is how it went down. Short warm up and explainer, then down to business: Kalsu and then Reverse Kalsu Format Complete the workout for time Equipment 400 meter track or 200 meter out and back Coupon is needed for this workout EMOM timer set for 1 minute The Thang Kalsu – 100 thrusters Start the 1-minute EMOM timer Perform 5 burpees As soon as you finish the burpees, start doing thrusters When the timer…

Week 2 of the Graveyard Shift reboot. Two repeats and a first timer met at the earliest AO in F3RVA. Still half asleep we made it to the grade A track for a little disclaimer, mission of F3, and then some warmerama. Then turned on the newest album by Tool, explained the workout, and we were off : 6 Rounds 24 Air Squats24 Push-Ups24 Walking Lunges (single count 48 total steps)400m (measured not estimated) Run After completion there was still time on the clock so mosey to the row of posts for: 20 pole smokers 20 diamond incline merkins rinse…

12 gentlemen descended the pleasant and cool grounds of tomahawk creek elementary this morning. The PAX included 11 unaware we would be doing an ironPAX workout, 2 summer tourists from north of the James, 2 wild and crazy guys who had already done a workout, and a partridge in a pear tree. YHC emerged with a light, a speaker, a white board (not a clipboard and some Q energy. 530 hit, cue up the playlist full of 80s movie soundtrack classics and we were off. Down to the track for a little warmerama followed by: Week 14 Rounds for Time…

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