09/30/2023 - Steel Town - Ranch@Steeltown Iron Pax week 4
Warm up SS Hops, Abe vagotas, Grass Pickers, Toy Soldiers, and Motivators starting from 5 The Thang Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer…
Pax: Long Haul
09/30/2023 - Steel Town - ipc week 4
Great to see Shredder shredding out there again! Iron PAX Week 4 – We Aren’t Professionals for time Round 1 – 70 thrusters with 100 yards of murder bunnies, reverse…
09/26/2023 - Swamp - Put it all together
Disclaimer given- all accepted, except for Deuce, lol! We had one man show up late. Jog in place, high knees, buttkickers, boxing trot. Repeat! Merkins, Imperial Walkers, Peter Parkers, Hillbillies,…
09/23/2023 - Ranch - IPC 3 at the Ranch
Two for EBS, c. 4 miles in 40 minutes. Disclaimer verbally accepted by all. Lots of PAX gone to Lake Champion, so a composite group from the Ranch and Steel…
09/19/2023 - Swamp - Mini Iron pax mid week challenge
55 degrees, dark, clear Warmorama : Hip rolls 10 Neck rolls 1/2 way; 10 Worlds greatest stretch: each side 5 count each pax. Michael Phelps: 10 over and under Abe…
09/02/2023 - Ranch - Iron Pax 0 2023
Hot muggy morning,7 gathered for Iron Pax 0 at the Ranch.Dynamite lead the warmup.I provided the timer,pads and whiteboard with the exercises.We all did our best to surmount this challenge…
09/12/2023 - Bee Hive - Plankapiller & Be like Mike
Promptly started at 5:30 Disclaimer agreed by all. Warm-ups: Stretching, 10 Merkins, 10, Abe Vigotas, Stretching on Six, and 10 Wife Pleasers Mosey to the Flag Memorial Thang 1 Plankapiller…
09/14/2023 - Trojan - Know Your Rights in Lehigh Valley. It Can Save Your A**
LAWYER: What NOT to Say When You Get Pulled Over LAWYER: What NOT to Say When You Get Pulled Over Legal beatdown disclamer included with usual F3 disclaimer. Warmup and…
09/07/2023 - Trojan - Dirty 30’s
Warm-o-Rama. Reach for the Stars, OYO Neck Rolls, 5/side, OYO Trunk Rolls, 5/side, OYO Seal Claps, 7, IC Overhead Claps, 7, IC Huggie Bear, 7, IC Arm Circles, 10, SC…
09/10/2023 - Steel Town - IPC week 1
Warm-o-rama The Thang Iron Pax Challenge week 1 https://f3greenwood.wordpress.com/2023/09/03/participation-award-ipc-2023-week-1/ COT with announcements, praises, and prayer