F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: #IronPAXChallenge

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…

A fearless five took on the 3rd weekly installment of IronPax challenge. No COP, got right to it: Round 1: 50 Kracken Burpees, running length of field every 2 minutes. Run a lap after done. Round 2: 50 Bonnie Blair Burpees, run field every 2 min beep. 2 laps. Round 3: 50 Bonnie Blairs, then run 3 laps and done. NMS: Pigskin crush it this morning and set the pace. Rest of pax finished with time to spare. YHC hates the EMOM stuff since doesn’t let you get in a rhythm. One more week left. Then we can expect Handshake,…

3 Davillians arrived by foot and by wheels for Week 3 addition of the Iron PAX Challenege This how it went down Week 3 IPC – “B” the EMOM Set the timer for 2 minutes. Exercises to be done are: 50 Kraken Burpees (3 hand release merkins to a burpee = 1) 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1). Workout starts around the 50 yard line marker on the tack. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint down to the goal line that is 50…

4 Davillins got after it with Week 2 IPC challenge. This how it went down Crazy 88’s 4 rounds for time Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX. Round 1: Burpees & Sprinting Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total) Round 2: Squrls & Coupon Carries Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more.…

COP No time for that Round 1 800 meter run25 yard murder bunny10 shoulder tap merkins (merkin-tap each shoulder is one rep) 25 yard reverse murder bunny 20 blockees with a thruster25 yard murder bunny10 shoulder tap merkins (merkin-tap each shoulder is one rep) 25 yard reverse murder bunny Round 2  800 meter run25 yard murder bunny 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 25 yard reverse murder bunny 20 horizontal burpee block jump over (20 total jumps). Block is lying flat. You can jump over the block to the side. Or to the front. 25 yard murder bunny 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 25 yard reverse murder bunny Round 3  800 meter run25 yard murder bunny 10 shoulder tap merkins (merkin-tap each shoulder is one rep) 25 yard reverse murder bunny 20 vertical burpee block jumpover (20 total…

A variety of workouts were happening at a bustling Twin Team. Conditions were perfect as fall seems to be upon us. Once everything was sorted 3 runners ran, 5 IPC combatants murder bunnied and a duo of SOJ regulars boot camped. This is what was rumored to have occurred according to the Chesterfield County janitorial staff. Doozy started with the Q to discover darkness surrounding the High School. Short mosey down to the light near the track for warmarama that included DQ’s, Heli’s, Cherry Pickers, Russian Soldiers, LBC’s. Passing the Q over the YHC for… THE THANG: Staying on the…

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