Fact 1. Week 1 of the IronPAXChallenge was a real ass kicker. QIC now takes 3x as long to get out of the car because hammies and glutes are screaming.
Fact 2. If you are feeling the pain, it is all @HaHa’s fault for suggesting this beatdown. The jury is still out whether or not to thank you or block you from making future suggestions.
Fact 3. @aflac and @nacholibre were on their 3rd cup of coffee by the time everyone else finished.
In all seriousness, if done right and with good form, this beatdown of a workout is a keeper. If you miss a f3 workout and you want make it up on your own…do this exercise set.
Warm up was quick and simple because time was needed in order to complete this week’s challenge.
15 reps: side-straddle hops, mountain climbers, and imperial walkers.
After warmup, PAX moseyed to the baseball field.
The IronPAXChallenge week 1 is the first of 4 individual timed beatdowns issued by f3greenwood.com.
4 Rounds of the following:
- 50 Air Squats
- 40 BigBoySitups
- 30 Merkins
- 20 BonnieBlairs
- 10 Burpees
- 400 meter run
At first glance this might seem like a farely simple workout routine, but oh no. You would be mistaken. 30 seconds into it, you quickly realize this beatdown is going to haunt you for days to come. The post workout chatter confirmed there was a 100% pain casualty rate for all who participated.
Mad props to @VirginaSlim who stayed to finish the set while everyone else moseyed back to the flag for a couple of rounds of marry.
@everyone: There is no doubt that if you put in the effort to get as much done as you could in the time we had…much respect to you. This WO was a far cry from easy. Way to go!
@FixIt (fng): Welcome to the Rubicon family. You picked a hell of a first workout. Great job. Come back. Have fun. Talk trash. This is a great group of guys to journey alongside.
If you finished the challenge, don’t forget to submit your elapsed time to f3greenwood.com.
Thursday 8/23 for a 2nd F @ Alpharetta Food Truck night. We did it last year – great beer and food options, lots of space to hang.
Great cause to support.
@everyone PAX we have a great opportunity to show our leadership and support a fellow F3 HIM(Lance) in the Atlanta region. Lance is leading a powerful fund raising event called “Walk a Mile in Her Shoes”. A Walk a Mile in Her Shoes Event is an opportunity for men to raise awareness in their community about the serious causes, effects and remediations to men’s sexualized violence against women. I’ve created an F3Alpha team. The funds help support one of the large crisis centers in Atlanta that treats 60% of victims in the area. This center is always unfunded and in need. I would love to see our region donate using the link below and show the people involved the leadership of the F3 men. https://atlantawalkamileinhershoes.everydayhero.com/us/F3Alpha