F3 New Orleans

Tag: IronPax Challenge

  • Fueled By The Fallen and Fight Songs

    Sat am @ The Muscleship, met at The Foundry for one last hurrah with Meter’s 43. Started off with a quick warmup, then payed respect to fallen Mandeville officer Capt. Vince Liberto, who we dedicated the workout to in “HERO” fashion.

    IRON PAX CHALLENGE – WEEK 3

    ACCUMULATED REP SCORING

    10 PULL UPS

    15 BURPEE BLOCK JUMP OVERS

    20 BLOCK CURLS

    25 BLOCK SQUAT THRUSTER

    30 GAS PUMPS (REVERSE CRUNCH)

    RINSE AND REPEAT FOR 43 MINUTES

    The PAX pushed through, some for the second time, and all got stronger. Several college fight songs made the playlist and helped keep the blood pumping. Scores were: SOGO 964, Mahatma 809, War Wagle 550, Kimchi 625, Abacus 511, Tool 606.

    Finished with some stretching, yoga-like stuff, and planking. COT, BOM, with prayer courtesy of War Eagle.

    One week left, let’s finish strong!

    Tool

  • The WB Week 1 IronPax Challenge

    YHC took advantage of Labor Day and posted at the new AO Chamber of Horrors to get the first opportunity of the week in for the IPC. To his delight, Short Bus made the trek as well. Would that mean the Master Melvin was going to be down 2 Pax? Hardly! YHC arrived a few minutes early with a 100 foot tape and some cones to set up the field.

    At 0500, six devoted Pax were assembled around the flag planted on site. YHC gave a brief disclaimer, then mosey for a warmup:

    SSH IC x 31
    Abe Vigodas IC x 10
    Grass Grabbers IC x 10
    Arm Circled IC x 20

    With the warmup completed, mosey to the cones for the main course, The IPC week 1 “Killer B’s”

    Times for the Pax ranged from 28+ to 31+ with improvements from both Short Bus and YHC.

    Good times!

    SYITG

  • Iron PAX Challenge #3 – Uptown

    After much Mumblechatter as to what we would do at the Birdcage and who would Q it.  It was decided that we would do the Iron Pax Challenge and YHC would Q it.  What more could a Q ask for, than to have the entire beatdown laid out already for him.  I arrived early and met up with King Kong and we layed out the cones in Oak Alley 10 yards apart and moseyed back to meet the PAX at the flag.  A huge PAX of 30 had gathered and was ready to work.  Roots had volunteered to lead a more regular Birdcage routine should anyone opt out of taking the Iron Pax Challenge.  With that announcemnet and Disclaimer given we took off for a quick Mosey to the Fountain at the end of Oak Alley, the new home and hiding spot for the Uptown’s cinder block stash.  3 Pax opted to join Roots and they moseyed off to do their Thang.

    Each PAX collected their Cinder Block and circled up for a quick demo of the 4 exercise included in the challenge, and a quick explanation of how we would do the challenge by YHC.

    The Challenge:

    30 Minutes straight, No Rest, AMRAP

    15 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    14 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    13 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    12 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    11 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    10 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    9 Burpee Block jump overs, 50 Handrelease Merkins, 20 yds Broad jump(10 yards, out and back)

    8 Burpee Block jump overs, 50 Goblet Squats, 20 yds Broad jump(10 yards, out and back)

    7 Burpee Block jump overs, 50 Leg raises, holding block in Press postion, 20 yds Broad jump(10 yards, out and back)

    …. you get the idea…

    Count up total reps of all exercises for total to be submitted.

    By the time we were done, recovered, put back the blocks and moseyed back we had reached 6:15 and called the workout.  Roots and his  crew moseyed up soon after.

    COT, Count0ff, Nameorama  1 FNG – From Philladelphia, worked on submarines –  Cheese Steak + Submarines = Tube Steak …Welcome!!

    IronHorse asked if we could add something to the COT that they do in Florida.  He brought his Flag from Florida and planted it next to ours, and as they do in his home PAX, we Pledged the Flag.  A great gesture that I loved and hope we incorporate into our COT’s.  Thanks for sharing that Ironhorse!!

    Prayers for Rudy’s Sister, Rev-Sox’s Dad and other intentions.  Thanks again for the opportunity to lead!  It was another great beatdown with great turn out, by great men.

    SYITG!!

    RESULTS

    Average Rep count for the 21 PAX that reported rep counts was 419!  With 8801 reps total!!  NICE WORK BOYS!!

    Ironhorse, FL 621
    Jingle Vader 526
    Seaman 492
    Gabrielle 468
    Hawgcycle 464
    El Wire 457
    Peppa 443
    King Kong 413
    Quarterpipe 409
    Rev Sox 404
    Peptoe 384
    Saban 384
    Sinner Bloq 384
    ILoveYouMan 382
    Candyland 380
    Coast Rat 375
    Angies List 375
    Medulla Oblongata 375
    Bartman 375
    Tubesteak 365
    Reluctant Yankee 325
    G-Spot ?
    Col. Mustard ?
    Pony Boy ?

     

     

  • IronPax Challenge Round 1 at Wolfpack Mtn

    20 PAX posted for a introduction to the IronPax Challenge.  I tried to headlock my cousin –Voodoo – who is in town for the challenge and he fartsacked today – slacker.

    I got to the AO early to measure the horse shoe to make sure we could do it.

    We spent 8 minutes reviewing correct form for the challenge.

    The Challenge:

    50 Airsquats, 40 BigBoi Situps, 30 Merkins, 20 Bonnie Clairs or Sister Mary Katherines and finally 10 Burpees

    Seal it with a .25 lap.  2 laps around the Loyola Horseshoe.

    Do that 4 times!  ***Sorry to the PAX for the confusion here.  I blew it and originally thought it was one lap but after the first PAX finished in 5.5 min I knew we were off and I spent about 90 seconds while the PAX were mid-beatdown trying to figure out the exact number.

    Thanks for being good sports and trying to tackle this challenge.

    Standings:

    El Wire 27:23, Peppa 27:45, Pony Boy 28:15, GSpot 28:45, Flaming Lips 30:18, Bad Moon 30:45, Roots 31:36, Colonel Mustard 32:01, Bartman 32:07, REV-It 32:09, Quarterpipe 32:20, Saban 32:33, Chiquita 32:45, Angie’s List 33:54, Reluctant Yankee 34:12, Dean Wormer 34:29, Beiber 34:40, and KingKong 36:50  Mariah and Betty Crocker

    I am absolutely going to bring this back in about a month. So we can A.) do it better bc we know what it is and B.)  see if we can get any improvement

    SEE YOU IN THE GLOOM!

    RY