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Iron PAX Week 1

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
SSH x15
IST x15
Overhead Claps x12
Mosey 400m

THA THANG:
Challenge
50 Squats
40 Big Boy Sit-Ups
30 Merkins
20 Bonnie Blairs
10 Burpees
Run 400m
Complete 4 rounds for time.

Jumping straight to the scores (submit scores here for it to count nationally: http://f3greenwood.com/IronPax-form/):

1. Alright Alright – 26:15
2. Chairman Mao – 27:20
3. Special Sauce – 28:03
4. Coach K – 29 something (waiting for him to get back to me with his time)
5. Teasip – 30:39
6. Icebox – 30:45
7. Oatmeal – 32:14
8. F150 – 33:07

Here is the national scoreboard currently: https://f3greenwood.com/ironpax-form/the-ironpax-challenge-rankings/

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Chairman Mao, Coach K, F150, Icebox, Oatmeal, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
Keep leaning on the men that have fallen away from F3. Keep insisting that they come back.

MOLESKIN:
8 PAX (strongest Friday in a while) posted to complete this week’s #ironpaxchallenge. Pepper was not one of them.
– This beatdown was ridiculously tough. YHC almost splashed merlot.
– Most of the conversation was questioning the validity of sub-20 minute times posted nationwide. #Tclaps to the guys that have been able to pull that off though.
– Bonnie Blairs were even tougher than expected.

ANNOUNCEMENTS:
Happy Hour tonight at Ozona at 1730. No M’s. YHC thinks that’s what Oo-De-Lally eventually decided.

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Omaha Flt Changed

AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:

THA THANG:
The Millennial
Run 100 meters then do 100 reps. After the first pax completes an exercise run 100 meters and move to the next exercise.

SSH
Overhead Claps
Rugby Sit-Ups
Squats
Flutter Kicks
Merkins
Freddie Mercurys
Lunges
IST
Burpees (whole group does total of 100)
SSH
Overhead Claps
Pull-ups (whole group does total of 100)

MARY:

COUNT-OFF & NAME-O-RAMA:
PAX: Oatmeal, Boomer, Special Sauce, Teasip
QIC: AlrightAlright

CIRCLE OF TRUST/BOM:
AlrightAlright prayed the PAX out.

MOLESKIN:
5 PAX gathered in the gloom for a workout prepared by Icebox. Unfortunately, our fearless leader was not in attendance. But we proceeded without him. 

Not a ton of mumblechatter because we all had to count to ourselves.

Although there was some serious trash talk regarding YHC not subscribing to commercial-free Spotify. Probably justified, and that’s why we need the real DJ Icebox.

Really tough beatdown. Well designed by the DJ.

ANNOUNCEMENTS:
1. TopGolf
2. Shirts

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Ultra’s VQ Mini Murph


AO: Germany Park
F3 WELCOME & DISCLAIMER:

WARM-O-RAMA:
Copious pre-stretches
Side Straddle Hops IC x20
Imperial Storm Troopers IC x20

THA THANG:
Small Murph (Smurph if you will) consisting of
.5 miles
50 Merkins
50 Pull-ups
100 squats
Rinse and Repeat

Mosey to greenery
Jacobs Ladder
Sprints and Burpees (both ends of the latter)

MARY:
By now my endurance began to fade (I suffer from a condition called being fat) and the torch was passed to AlrightAlright for a solid core workout. Names of the exercises escape my mind, but each was to 13 IC and names such as Bart and Marge were spoken regularly. At one point AlrightAlright had us break a mental sweat to augment the burn and we were speaking Spanish during Mary

COUNT-OFF & NAME-O-RAMA:
PAX: Icebox, AlrightAlright, Chairman Mao, Special Sauce, F150
QIC: Ultra

CIRCLE OF TRUST/BOM:
Things were closed out by thanking the big man upstairs for bringing such a solid group of guys together before concluding the workout.

MOLESKIN:
Today’s gloom was the best of days, it was the worst of days. With a good bit of time left on the clock we did a small mosey to the greenery for Jacob’s ladder consisting of sprints and #doubleburpees thanks to the suggestion of the one and only Teasip.

Group was less than thrilled by the mention of another workout similar to The Murph, but all pushed through. Teasip gained no favor by suggesting double burpees for the team, but alas, we lived.

The most impressive…er…disturbing chatter came from the introduction of the newest lexicon addition, #tonsilsdeep. Further explanation can be derived from this morning’s photo and a closer examination of Special Sauce consumption method for the #cervezasalute.

All PAX were thrilled to have such high quality cold refreshments with a hint of orange peel and fleeting cinnamon notes. It was like Christmas in July, but in June. #shinercheer was a wise choice.

ANNOUNCEMENTS:
1. 2ndF Happy hour May 11
2. 2ndF Scotch Club May 17
3. VAPE dinner May 29
4. GrowRuck Memphis Sept 21-23