The F3 IronPax Challenge – Week 4

The 4th and final week of the F3 Iron Pax challenge has come and gone. For those who participated, whether you completed the whole challenge or not, great job. These past four weeks at the Bee hive have been very challenging, especially week two. But we made it through to the end. We finished that race and deserve to now be called “IronPax“, awesome!

I hope you have all grown over the past four weeks and found out something about yourself. For me personally I have found out a lot. First, I persevered. A lot of muscle soreness had me using a ton of muscle relief cream and tossing in the bed to get comfortable, especially after week two. Another thing I learned is that my left shoulder should probably be looked at by a doctor. Will that happen, maybe?

I am one tough 45 year old. Most of my life before my forties we spent enjoying the comforts of life and therefore being a lazy ass. I did not take fitness seriously until after my 39th birthday when the doctor had a ‘discussion’ with me about cholesterol. Yeah, I do not want that issue and I am doing what I can to keep the cholesterol down. A good King (fitness) and Queen (diet) strategy is doing the trick. But there is that other one, The Jester! I get knocked off the plan by the jester all the time. The Jester is food, especially chocolate. I have a bad habit of snacking if there is something in front of me. I am the only one strong enough to ask God for help in defeating  or resisting the Jester.

After leading the group through the IronPax challenge I found out I am good at leading and organizing. The last four weeks went pretty well and no problems arose during the challenge.

The last characteristic is that I am capable. This challenge has given me more confidence in leading and in my own physical fitness. I embraced the challenge and went at it full force with a great attitude. And it shows in my scores. I did really well.

I know it sounds like I am bragging about my self an awful lot, I am. You see, as men we have a tendency to not believe in ourselves and believe we are not good enough. We oftentimes limit ourselves by our own perception of who we are. All of those things I said above about myself I also think about you. You are all amazing men and I am honored to call you brother.

Believe in your self!

The Challenge

The Mogadishu Mile

One mile run
50 Pull Ups
4 rounds:
25 alternating legs traveling lunge steps
25 Air Squats
4 rounds:
25 merkins
25 Yard Sprint
100 coupon squat thrusters
50 Pull Ups
One Mile Run

Pull up alternatives
1. Pull-ups
2. jump pull-ups
3. negative pull-ups
4. inverted rows