F3 New Orleans

Tag: IronPAXChallenge

  • You’re doing whaaat? Said 2 FNG’s on the WB

    The Master Melvin is dedicated to the IPC this month, regardless of circumstances. For example, Frozone brought 2 FNG’s to the gloom, but may have failed to fully disclose what they would be doing. As the supplier of coupons, Frozone made sure there were enough to go around. These West Bank Pax don’t play around….

    YHC made a stop at the AO the night before and measured out a 400m track WB style. Once T-Square gets that pull up bar in place, this AO is going to be the place to be when you feel like knocking out a Murph! But back to the here and now….

    7 Pax, including 2 FNG’s hit the ground running with the week 2 IPC. This week was no joke, but YHC is glad he did it! A couple guys had to leave early, as this one ran over the normal time. Times have been entered in the spread sheet.

    COT with Count off, Name-o-rama, announcements, intentions, FNG naming, and closed with a prayer to the Sky Q.

    NMM – Welcome Roscoe (reference to Roscoe P Coltrain) and Hack Attack (Cyber Security guy). T-Claps for showing up and rocking the second week of the IPC! The WB is growing, men are getting stronger, and leaders are being created.

    Thanks for allowing me to be part of this incredible organization!

    SYITG

  • Exterminating The Killer B’s

    “We comin’, and we ain’t backin’ down”  -Coach O 

    With the first week of The Iron Pax Challenge coming to a close, the brave men of F3 NOLA had one last shot at exterminating the Killer B’s, a workout not meant for the weary.  For some guys it was round one, others round two with hopes of improving times.  The heat and humidity along with the uncut wet grass would not help matters at The Muscleship, but the Pax was determined to take care of business.  After a quick warmup, we got in position and fired up some motivation music to hopefully help numb the pain of the burpees and such that wait ahead. Saturday was also the much anticipated LSU vs UT game, so a few LSU fight songs made their way on the playlist, in lieu of the Coach O motivation sound bites that YHC was unable to make happen.  

    The THANG: Killer B’s

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Broad Jump 10 yards, do 10 burpees, 10 Bonnie Blairs (jump lunges) and 10 Big Boi situps.

    Bear crawl back 30 yards.

    Complete 5 sets for time

    All PAX finished in times ranging from roughly 27-45 min.  T-claps to those early finishers that swept the six and got some lagniappe in. Many PAX later discussed the wet, uncut grass hindering times, but that was our only choice in the area.  YHC had previously considered a mosey to one of the nearby, manicured fields but figured the extra run would bring some groans.  

    Capped things off with 5 or so round robin Mary exercises and a COT.   

    A good morning was had by all.  T-claps to the PAX for digging deep and grinding through.  And T-claps to the die-hards that opted to do this workout 2-3 times throughout the week.  Hopefully we all got stronger. 

    Tool     

  • The Best Chicken IronPax

    Popeyes not only holds the crown for the best chicken sandwich in the Fastfood wars but also holds the crown for the best location for the IronPax challenge.

    12 men came out in the heat and humidity to conquer the IronPax challenge and all 12 men finished the task at hand.

    Challenge One: The Killer Bs

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    10 Yard Bunny Hop

    10 Burpees, 10 Bonnie Blairs, 10 Big Boy Situps

    30 Yard Bear Crawl

    Rinse and Repeat for 5 laps

    SoGo won the day with a time of 21:15 but all 12 men pushed themselves through the dirt and grass to complete the challenge. YHC, SOGO, Tua, Shuffles, and Tanner all completed the Challenge for the 2nd time this week and each improved on his time before. T-Claps to Tua for knocking 7 minutes off his Rock City time.

    The End

    Count-Off, Name-O-Rama, Prayer in the Sweaty-Ball-O-Man

    Thanks for the opportunity to lead,

    Rev Sox

  • Killer B’s at Birdcage Iron Pax Week #1

    Posted in a million degree weather with 1000% humidity to start this IPC.

    Meet at the lawn by the ZOO! Line up.

    Broad jump 10 yards, 10 burpees, 10 bonnieblairs, and 10 big bois, broad jump 10 yards do it again, and broad jump 10 yards and do it again.

    Bear Crawl back to start line and do it again – 5 times

    Easy if you write it – hard if you do it.

    Tclaps to Happy Little Trees and G-Spot for the sub-20 finish. I think if you did it again you could shave another 30 secs or so off your time.

    The early finishers ran laps around the course while the rest of the PAX finished.

    While this contest is you vs everyone – it is also you vs you. I’d love to pull out the KILLER Bs in January and have you compare your times – I am sure you would see some great results.

    Great work and here are the results by time. We need to keep participating every week!

    1938 Happly Little Trees

    1947 GSpot

    2120 DOuille

    2230 Sandbar

    2435 Seaman

    2451 ILOVEYOUMAN
    2451 CHIQUITA
    2445 86

    2530 Saban

    2540 Jingle Vader

    2629 Gabrielle

    2647 King Kong

    2800 Tinkles

    2842 Quarterpipe

    2941 Brown Bag

    2957 Bones

    3000 Tube Steak

    3002 Bartman

    3030 Angies List

    3055 R. Yankee

    3055 Quincy

    3223 Squeal

    3254 Chowda

  • Iron Pax Week 0 at the Knoll

    Iron Pax Week 0 at the Knoll

    Discharged disclaimer and other niceties at the Flag and moseyed to Sundial for Warm A Rama

    • 15 SSH
    • 15 Hairy Rockettes
    • 16 Arm Circles
    • 15 Wind Mills

    The Thang Moseyed through ankle deep mud to rugby pitch to perform practice Iron Pax (With deep appreciation to Hawgcycle for explaining concept of elapsed time)

    Six Reps of :

    • 24 Air Squats
    • 24 Merkins
    • 24 Walking Lunges
    • 400 Meter Run

    Twinkletoes and Shangeaux led the way with the rest of us getting lapped by the 4th grade track team using the track. Times were respectable in the 30-40 minute range. Twinketoes may have been sub 30, but I was too far back to know.

    After many comments on how hard it was and much begging for water, transport by ambulance back to Flag muster point for COT followed by search for Twinletoes glasses.

  • Preseason at Da Chamber

    12 PAX were greeted with the perfect mix warm, muggy, and damp conditions at the new UNO site on Monday. Ideal setting to sweat out the celebratory weekend beers from a kinda-stellar Saints preseason victory on Sat followed by our little league dudes lighting it up in Williamsport on Sunday. YHC encountered Belloq upon arrival where we gazed upon the intramural fields at UNO, recalling our time spent out there mid-90’s playing sports for our respective fraternities, oftentimes with a cold beverage in one hand and football in the other. Yes, those were some glory days, but I think it’s safe to say we’re probably both in better shape now than we were then, at least we’d find out in the next 45 min. Perhaps our real glory days still lie ahead?

    YHC stepped in to Q the day before, filling in for Holy Grove who originally stepped up to help lead, but is on IR and hopefully will be back in the fold soon. Quick warmup included paying a little homage to the Easbank All-Stars for playing strong, displaying great teamwork, and making Louisiana proud. Scores = rep counts. YHC is no ESPN commentator but did my best with a recap of the LLBWS:

    SW/LA vs W/Hawaii    2-5      2 SSH- 5 Burpees

    LA vs NW/Oregon    3-2         3 WM- 2 Burpees

    LA vs MW/Minnesota  10-0    10 AC

    LA vs MA/New Jersey   4-1      4 Side Lunge-1 Burpees

    LA vs SE/Virginia   10-0             10 PP

    LA vs W/Hawaii   9-5  (US Final)     9 IW- 5Burpess

    LA vs Carribean Region 8-0 (LLBWS Final)    8 GG

    Next up, time to pay some even greater respect to Staff Sergeant Edwardo Loredo by knocking out the Loredo Workout, a Crossfit favorite and the “preseason” workout for the F3 Iron Pax Challenge.

    6 Rounds For Time:

    • 24 Air Squats
    • 24 Push-ups
    • 24 Walking Lunges
    • 400m Run

    Given the rainy forecast, YHC mapped this out to be done near the overhang at the front entrance to the UNO HPC Building, aka Chamber of Horrors, using the parking lot as our 400M lap, verified by Google. As the PAX started churning away, there were some pros and cons with our site. Pros included lots of dry pavement and a steady flow of puzzled student athletes tricking in the building for training. Cons included a rather slippery sidewalk for the walking lunges (hindering form for some) and what appeared to be a rather long 400M lap, despite what Google said. Anyway, we plowed through and several PAX pushed extra hard. T-claps to Shorty and Shuffles for blasting out of the gate and setting the bar…and t-claps to several others that YHC saw digging deep. All PAX managed to finish before the bell rang, with times ranging from 27:48 to 36:ish minutes.

    Great job knocking out a not-so-pleasant WOD. September is going to be a looooong month, especially if one opts to do the Iron Pax workouts multiple times per week. Hopefully we’ll all be faster and stronger come October….the H8 should be chump change. We capped things off with a COT. Afterwards we officially named the AO “Chamber of Horrors” which is the old nickname for the adjacent HPC building which has seen many a sweaty athletes and students alike for the past 50 years.

    NMM:

    1. It’s nice to have dry-ish feet.
    2. Pop Tart killed it and is filling Smooth’s shoes as a front runner.
    3. T-claps to Shorty for knowing when to listen to your body/stomach and throw in the towel. With other PAX recently going down or feeling ill mid-workout, a new addition to the Lexicon has been proposed by Da Parish…..Kenny Rogers (verb?) – Knowing when to hold em and when to fold em.
    4. T-claps to the PAX for posting and supporting the new AO. We pay back F3 not only by leading workouts, but by continuing to grow and spread the footprint…just like several guys did here when they kicked things off in NOLA.
    5. “U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.”

    Thanks for the opportunity to lead and the motivation to keeping getting out in the gloom.

    Tool

  • Iron PAX Prelude

    YHC had plans for his 52nd birthday Q at Rock City (hint: what other workout option includes the number 52?). But Sunday night, Hawg posted the Iron PAX Prelude. And Tanner jumped in immediately – “Hey Rudy, lets do this!” So what option did I have? The belated 52-birthday-Q will have to wait…

    19 PAX were greeted by a typical humid August morning. Disclaimer issued, then mosey to the water fountain on the north end of the track. Circle up for a quick warmup (some Windmills, Grass Grabbers and Open/Close The Gate). Then explain the drill.

    6 times. 24 Squats, 24 Merkins, 24 (2 count) Lunges, then run 1 lap (a full lap, not a “Rudy” lap where you start late and end early). For Time – so push yourself (but make darn sure to hydrate!). Go.

    Billy Goat knocked it out of the park, coming in somewhere around 25 minutes. Hawg (barefeet and all) came in 2nd, followed by Mahatma. Nice work, gentlemen!

    As PAX finished, they gathered at the end line to cheer on the other finishers. Special #TClaps to Cheese Fries and Boo Boo who powered through to completion while we were moseying back to the flag. Way to persevere and keep after it!

    COT: count-off, name-o-rama, intentions and prayers for guidance. Then Hawg persisted in getting a few more people registered, and get our times logged.

    IronPAX Q makes for a pretty easy preparation. Thanks, F3 Greensboro!

  • Am I A Masochist?

    Something that Turbo said a couple of months back kind of has stuck with me. He said something like (paraphrasing) ‘I’m not sure there are many people who like putting themselves through painful workouts, except of course Grundy…’ I laughed it off at the time, but the more I thought about it I had to conclude that it was actually true! If I see or hear about a workout that is labeled “painfully difficult” or “crazy hard”, my next thought without fail is “when can I try it!!!!”

    This type of attitude might categorize me as a lower level Masochist which by definition is “a person who enjoys an activity that appears to be painful or tedious. ” But on some level though, if we are being honest with ourselves, everyone in F3 is a little bit like that to one degree or another.

    So when Turbo said that the hardest workout he did all of last year was the week 2 cinderblock workout from the Iron Pax Challenge (which is coming up again in September so sign up here with F3 New Orleans at https://f3greenwood.com/ironpax-form/ ), my ears perked up and I immediately went into planning how I can make it happen again. I was not there the first time, so I needed to experience the pain…

    Turbo got me the cinderblocks and the rest was history. 8 men in total were going to go through that beatdown again because I am indeed a Masochist..

    After a brief warmup in cadence with some SSH, arm circle series, and good mornings, we walked over to the gravel pit near the trailhead for the main and only event.

    Cinderblocks in hand, we embarked on the madness.

    4 sets of 8 minutes
    * Perform as many reps as possible in 8 minutes of each set
    * After 25 reps, run 25 yards out and back (50 yards total)
    * Rinse and Repeat until 8 minutes is up
    * Make note of your rep count
    *Rest 2 minutes exactly between sets

    Set 1 – Squat Thrusters w/Coupon
    Set 2 – Curls w/Coupon
    Set 3 – KB Swings w/Coupon
    Set 4 – Manmakers w/Coupon
    * Coupon – Standard concrete block – 25lbs-35lbs

    Total Score = Set1+Set2+Set3+Set4

    It was as bad as it was hyped up to be and, true to my nature apparently, I loved it! We limped back over to the flag for a quick count off and Shooter prayed us out.

    Truth be told though guys, doing all of this type of stuff wouldn’t be anything outside of doing it alongside one another. We truly make each other better and it’s amazing to be a part of a group of men of the highest quality.

    Until next time,
    Grundy

  • Veni Vidi Vici

    Six PAX gathered in the Gloom at The Gipper this morning to tackle the fourth and final week of the IronPAXChallenge.  Anticipating that this installment of the Challenge would be tough to complete in our scheduled 45 minutes, YHC called for an early COT.  Countorama, nameorama and a short prayer and then we were off on a short mosey to a local gym with pull up bars to get down to business.

    Mogadishu Mile for time:

    1 mile run

    50 pull-ups

    4 rounds of: 25 alternating leg traveling lunge steps and 25 air squats

    4 rounds of: 25 merkins and 25 yard sprint

    100 cinderblock squat thrusters

    50 pull-ups

    1 mile run.

    After weeks one and two, YHC thought that F3 Greenwood was out to kill us.  After week three, YHC was pretty sure he was right.  This morning’s beat down eliminated any lingering doubt.

    Julius Caesar may have said “veni vidi vici” when he made short work of Pharnaces II of Pontus at the Battle of Zela but if he had participated in the IronPAXChallenge he may have been singing a different tune.  Something along the lines of “we came, we saw, we kicked our own butts so badly that it has been tough to straighten our arms or bend down to pick something up for the last four weeks.”  Nevertheless, we did survive and hopefully made ourselves better in the process.

    T claps to the PAX F3 Greenwood for challenging us.  It has been a great reminder that we here at F3 Northshore are part of something much bigger.

     

  • 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 ?