Iron PAX Challenge – Week 3

QIC: Ugly Stik

AO: Cool Runnings

# of PAX: 9

PAX: Special K, Capt. Stubing, 8-Penny, Gravity, Flounder, Pony Express, BTB, Deputy Dawg

Warm Up:

We broke an F3 rule and we stretched knowing what lay before us in this challenge. We did a few upper body and lower body stretches then went into the challenge.

This week’s challenge is an Accumulated Rep scoring style with a 30 minute time cap and the below prescribed workout:

Every PAX must have a cinder block which is used during the entirety of the workout.
Round 1:
15 Burpee Block Jump Overs
50 Hand Release Merkins
Broad Jump 10 yards out and 10 yards back
Round 2:
14 Burpee Block Jump Overs
50 Goblet Squats with coupon
Broad Jump 10 yards out and 10 yards back
Round 3:
13 Burpee Block Jump Overs
50 Leg Raises w/ Coupon in arms extended position
Broad Jump 10 yards out and 10 yards back
Round 4:
Continue to decrease burpee block jump over count by one each round and start back over with Hand Release Merkins then broad jumps, then next round reduce by one again then do Goblet Squats then broad jumps, then next round reduce by one again then do Leg Raises…
Continue you this cycle of three exercises at 50 reps with a reducing burpee block jump over and broad jump routine until you get to one or run out of time.

All the PAX laid it all on the line and left nothing on the court and left us with 4 minutes to spare at the end of the workout.

COT/Moleskin:
-Apologies for the awful music playlist – but to be fair I think we were all way to gassed to care what was playing
-Shout out to everyone who got out of the fartsack knowing that this workout was coming, but posted anyways! We embraced the suck together! #IronSharpensIron
-BTB almost didn’t make the back blast until he broke his cinder block into 7 pieces…too funny not to mention.
-T-Claps to you all, you are IRON PAX!
-Continued Prayers and support for Gravity as he whoops his heart into shape. That’s the best part about F3, you’ve got 100’s of brothers right there with you along the way.
-Everyone plan to be at Codington Elementary on Saturday for our region wide convergence with a courtyard cleanup to follow. Our brother Cracker is first year Principal there and we are there to help make an IMPACT on our community.
-Prayers that #HIM continue to bring forward causes and efforts such as these so we can shine HIS light in our community.
-Prayers for the success of the Cape Fear Incentives to exercise program – and that F3 Cape Fear can help make it a success.
-October 20th Cul De Sac Party
-October 27th Brolympics

F3 Workouts…

Are free of charge
Are open to all men
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust

As always, it is an honor to lead this group of #HIM!

Ugly Stik, out!

Advertisements

SMACK TALK!

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s