7 brave PAX ventured into the windy gloom this morning to tackle week 3 of the Iron PAX Challenge: https://f3greenwood.com/2020/09/13/2020-ironpax-challenge-week-3-keep-it-simple-stupid/
Shit got real very quickly, and I didn’t feel like I was missing out on the 100 merkins to start. Fast forward to the end – less than :45 across the board – and I’m proud of the group for pushing through. Final times:
Bieber – 33:45
Angies List – 37:44
Sandbar – 38:44
Chowda – 40:45
Pop-a-lock – 41:50
Quincy – 44:50
Jingle Vader – 46:19
See y’all Friday at Pontiff to get my very own Iron PAX beatdown.
Tag: Audubon Park
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Early Bird / Iron PAX Week 3
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Rolling in Hot
It was a perfect morning in the Gloom for YHC to shake off some rust after a prolonged absence from Q duty. YHC rolled in hot, gave the disclaimer, and 29 PAX were off and running. After a short mosey, the PAX circled up in front of Tulane for a warmup (all IC):
- SSH x25
- Lunges x10
- LSS x20
- Backward Lunges x10
- Imperial Walkers x26
From there, headed straight to the mountain and worked our way to the summit by alternating on each level — Burpees x7 and Plank Jacks x 20 – which worked out to plus or minus 6 sets. At the top, circle up for a COP featuring (all IC):
- Wife Pleasers x25
- Supermans x25
- Low Country Crab x25
- Fire Hydrant w/ kick x20
Not much counting by the PAX, but plenty of mumblechatter about the volume of the wife-pleasing and grumbling about the selection of “classic Yankee” exercises. Next, we headed down the mountain, this time alternating Merkins x10 and Mountain Climbers x20 at each level. Plank and wait for the 6 and mosey over to the benches for a final COP (all IC):
- Box Jumps x20 (up/down as the cadence)
- Dips x15
- LL Power Ups x20
- Dips x15
- RL Power Ups x20
- Dips x15
Mosey back to the flag then hold Mission Impossible for +/- 90 seconds. Wrap up with the countoff, name-o-rama (welcome FNG-Gump!), and prayer.
-Mulligan
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Do I look like the kind of guy that can read a spreadsheet?
In my old age I find my bedtime has moved back dramatically. That being said I was well asleep when Yankee texted me at 9:03 alerting me to my Q at The Skinny in the morning. I awoke around 10 and glanced at the phone and rolled back to sleep while visions of beatdowns danced in my head.
Mosey to some grass in the park for warmups.
- SSH X30
- AC’s X10 forward and reverse
- GG’s X20
- PP X20
- PP X20
- MC X20
Line up and head to Row Bear station Indian style.
- 4 Groups break up for burpees, plank jacks, squats and rows.
- Burpees sets the pace. Rinse and repeat.
Line back up and head to grass up by the ole ginkgo tree. Circle up for some ring of fire merks. Do ten and person to your left starts at your 5, Rinse and repeat. Lots of whining here. Lots of kneeling.
Back to track. At first running man 5 burpees than run hard past 1 to next running man. 5 burpees and repeat till you reach the fountain.
Once at the fountian we roll right into incline merks, no break or counting to 20 until 6 rolls in. Once six arrived we started right leg step ups fast. then dips fast. then left leg step ups fast. Then dips fast. Tried to keep pace up to keep heart rates up.
Once done back to track quick for 2 line Indian run to the flag. Apparantly everyone was not down for some over the top cardio this morning. We survived a muntiny mid way back and modified with a “just get back to the flag” run. I circled back for 6 twice and racked up some pretty nice extra mileage doing so.
We all made it back roughly on time. Fitbit indicated 2.4 miles for the workout.
Count off, Name O Rama, Announcements, Intentions and SBOM.
Remember the Christmas party is Monday at Urban South. Potluck. We need food! HNJ Men’s Club is selling trees starting Friday. If you visit our website you can pre order. Ther was some other stuff mentioned, read the email.
Thanks for letting me lead.
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Jane Fonda would be rolling in her…..
In light of a new, one-day special AO (thanks Family Picnic!) at the Fly on a bright, muggy Saturday morning, YHC decided to bring some newish warm-up exercises to the table. What would the PAX think? We shall soon see…
Mosey to soccer field for Warm-Up:
Line up in straight line
- March with following exercises
- Alternating Open Gates till Q yells halt
- Alternating Close Gates till Q yells halt
- Kim Jong Uns till Q yells halt
- Butt-Kicks till Q yells halt
- High Knees till Q yells halt
Just to keep it interesting, YHC challenged the PAX to all start at the same time and to all stop immediately when YHC yelled halt! Penalty for non-compliance, 5 burpees! Nice work PAX for making it through almost all exercises, thanks Rudy, with only one penalty of 5 burpees. Definitely got the PAX focused for the really fun warm-ups. Circle up for:
- Hillibillie’s IC X20
- Self Love IC X20
Now to what I’m gonna call Double-Barrel Jane Fonda warmups!
- Side Leg Raises (the original Jane Fonda’s) Right Leg IC X 20
- Side Leg Raises Left Leg IC X20
T-claps to Jingle Vader for literally getting his foot past his head on this one. Does he even have an IT Band? Watch those eyes PAX. Some things can’t be unseen.
Now for the coup de grace, what I’m officially calling Jane Fonda’s 2.0. Basically, this is a standing side reach with foot going out while arm goes to other side. You needed to be there for this one:
- Jane Fonda’s 2.0 IC X20
Much mumblechatter on this exercise including comments about leg warmers and leotards among other things. Needless to say, will be including this for future beatdowns if for nothing else than the witty banter that ensues…
On to the first Thang:
Conveyor Belt
PAX line up on one side of coned, soccer field and count off into 4 teams of 4-5 PAX. Line up in columns by team at one end of soccer field. At YHC’s command start bear crawling in column to first cone and perform appointed exercise. Bear crawl forward to next station, guy at front runs to back of column (thus conveyor belt). Continue to final cone at other end of soccer field.
- Cone 1 – 20 Monkey Humpers
- Cone 2 – 20 Alternating Shoulder Taps (2 is 1)
- Cone 3 – 20 Lunges (2 is 1)
- Cone 4 – 20 Wide Merkins
Once all teams got to other end of soccer field, YHC decided to add a return trip back to the other side/beginning. But to keep it interesting, winning team (first to get to other side), gets to pick exercise to perform at the end for their team. The other “losing” teams have to perform the other exercise.
Winner’s choice is 75 LBC’s or 25 Burpees. I’ll let the reader figure out which exercise the winners chose.
Mosey to shelter on river for Thang #2:
Route 66
At first lamp by shelter on river let’s do Route 66 – Start with Inch Worm to 1 merkin, 1 Plank Jack to Pop Jack and Inch Worm up then run two lamps. Add 1 merkin and 1 plank jack to the inch worm-merkin-plank jack-pop jack-inch worm sequence at each second lamp up to 11 merkins and 11 plank jacks by end. As some of the PAX finished sooner, sweep the six going reverse down the ladder. Plenty of merkins and plank jacks for the PAX on this one.
Next mosey to Playground by baseball fields for:
- Stepover Left Leg IC X10
- Stepover Right Leg IC X 10
Many comments on the stepover as it was deceivingly difficult. Again assorted mumblechatter on this one including something about business development for Walleye? Hmmmm…..
- Incline Merkins IC X15
- Dips IC X15
- Decline Merkins IC X15
Triceps/Chest were really burned after this.
Mosey back to hill for:
Round of Vogue aka “Strike a pose” static positions:
- Mission Impossible
- Static Squat
- Iron Cross
Hold all for 1 minute each. ISI challenge D3 done!
Finish with Mary
- Flutter Kicks IC X20
- Penguins IC X20
Count-off, name-o-rama (1 FNG who was named Lost and Found due to losing his key and finding it during the beatdown), announcements, intentions and prayer.
T’claps to Reluctant Yankee for coordinating coffee and Douille for picking up. T’claps to PAX who stayed and helped load, unload and setup for the Family Picnic. It ended up a tremendous event with great turnout. Many thanks to all who helped and gave of their time, talent, treasure. This is what F3 is about, Faith, Fellowship and FAMILY!
As always, thanks for letting me lead!
- March with following exercises
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The Day After F3 Picnic
My family and I had a blast at the F3 Picnic on the previous day. Many M’s and 2.0’s were there. The picnic was a success thanks to all the donations and the set-up and take-down crew. T-claps to all the PAX who were involved organizing this wonderful event. Needless to say, I ate quite a bit and definitely wanted to work off all the food and drinks that I had indulged. Therefore, I was looking forward to the Sweaty Bells workout next day. I arrived 15 minutes early to set up cones on the soccer field. At 6:30 a.m., 5 strong PAX showed up with their kettle bells. I gave my disclaimer and moseyed to the middle of the soccer field.
Warm-ups
Circled up in the middle of the soccer field and did the following in cadence
SSHs x 20
Windmills x 10
Forward / Backward Arm Circles x 10
Hill Billies x 20
Self-Love x 10
The PAX then did the following warm-up exercises with the kettle bells: kettle bell swings x 10 OYO, curls x 10 IC, thrusters x 15 OYO, manmakers x 5 OYO, chest presses x 10 IC, shoulder presses x 10 IC, halo with curls x 10 OYO (5 in each direction), rows x 10 OYO on each side.
The Thang
Pax left the kettle bells in the middle of the soccer field then lined up on one end of the field. Pax did the following exercises in the following sequences without stopping.
Performed 10 slow merkins IC.
Moseyed back to the middle to the kettle bells and performed 20 kettle bell swings OYO.
Moseyed toward the other end of the soccer field and performed 10 right leg genuflects IC.
Ran back to the middle and performed 20 curls IC.
Ran back toward the original end of the field and did 20 mountain climbers IC.
Ran back to the middle and performed 15 thrusters OYO.
Jogged toward the other end and did 10 left leg genuflects IC.
Jogged back to the middle and muscled up 10 manmakers OYO.
Jogged to the original end of the field and did 20 Peter Parker’s IC.
Moseyed back to the middle and did 20 chest presses IC.
Moseyed toward the other end and did 15 lunges IC (2 = 1).
Moseyed back to the middle and did 20 shoulder presses IC.
Ran to the original end and did 20 Parker Peter’s IC.
Ran back toward the middle and muscled up 20 halo with curls OYO (10 on each direction).
Ran to the other end and did 20 low slow squats IC.
Jogged back to the middle and did 20 rows OYO (10 on each side).
Then moseyed back to the original end of the field.
Round of Mary
Douille gave us the quickest 20 seconds count. The PAX bear-crawled to the middle of the field to the kettle bells and did the following MARY exercises with the help of the PAX:
King Kong – flutter kicks x 15 IC (with kettle bells)
Douille – American Hammer x 15 IC (with kettle bells)
Medulla – Penguins x 15 IC
Mudbug – LBCs x 20 IC
Jingle Vader – Hello Dolly x 20 IC (with kettle bells)
Stretches
Starting from the middle of the field, each PAX did “open gates” all the way to one end of the field. This “open gates” stretch is one of Gabrielle’s favorite. Please ask him for proper form next time you see him. The PAX did the march stretch all the way back to the middle of the field. The PAX then did few shoulders stretches and finished with the superman stretching the shoulders and back.
COT
Ended the day with Count O Rama, Name O Rama, announcements and intentions. No FNGs. We prayed for all the mentioned and silent intentions and also safe travels. I am very grateful to be able to lead the workout. Always an honor to workout with my F3 brothers. SYITG.
King Kong
Gabrielle was not there at the beatdown, but he somehow made it to F2 coffeeteria.