The F3 IronPAX Challenge – Week 1
YHC arrived early to the Hive to place signs and measure the 400 meters. With a close ear to the sky’s for thunder and lightning, YHC carefully laid out the course that we would take to complete the challenge.
Upon arrival Dr. Seuss informed YHC this could not be done in 45 minutes at The Trojan on Thursday. We showed him wrong as every pax came in under 45 minutes. Good work men. This was a hard challenge but we faced it together and persevered through it. Proud of you guys.
The Challenge
4 Rounds for Time:
50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend
40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion
30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground
20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground
10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep
Run 400 meters – this is 400 meters, not 400 yards, and not 400 feet – a full lap around a standard track is 400 meters, a lap around the perimeter of a football field is not – DO NOT “eyeball” it, take a minute and measure it out
**Scores will be submitted at F3Greenwood.com – deadline to enter a valid score is Saturday, August 11 11:59PM Eastern Time
**This workout will be scored as ELAPSED TIME to complete all 4 rounds
**The workout can be completed as many times as you wish during the week but ONLY submit ONE score per pax
**Each score submission will need a unique email address per pax for proper score reporting
**Whatever email address by a pax will need to be used for all 4 weeks so that points can be accumulated properly throughout the month
**Any questions about the workout, the definition of an exercise or anything else will need to be sumbitted on Twitter to @F3IronPax