May 27, 2020

Iron Pax Challenge Mashup at Arcadia

THE SCENE:

70*. Muggy, damp, and wet. Storms were forecasted but we did not see them. Props to those who still posted this morning.

F3 WELCOME & DISCLAIMER

Did it but Captain O said I butchered it….Cobains.

WARM-O-RAMA:

SSH’s x20 IC

IW’s x10 IC

Alternating Leg Lunges (for Brutus, of course) – x10

Daisy Pickers x10 IC (real slow…for Lochte, of course)

Merkins x10 IC

THA-THANG:

YHC was recalling the Iron Pax Challenge this past week and decided to Q an Iron Pax Mashup – one round from each of the four weeks of the 2019 IPC.

ROUND ONE on the District 5 rink (this was originally Q’d as 5 rounds for time)
*Broad jump 10 yards
*10 burpees, 10 BonnieBlairs (both legs), 10 BigBoi SitUps
*Broad jump 10 yards
*10 burpees, 10 BonnieBlairs (both legs), 10 BigBoi SitUps
*Broad jump 10 yards
*10 burpees, 10 BonnieBlairs (both legs), 10 BigBoi SitUps
*Bearcrawl 30 yards back to “Starting Line”
ROUND TWO on the rink (this was originally Q’d as four rounds with a 1600, 1200, 800, and 400 meter run after each round)
10 Burpee/thruster with CMU
20 Overhead presses
30 KB Swings
40 Goblet squats
50 Incline merkins on your CMU
400 meter mosey with CMU from the rink to playground
ROUND THREE on the playground (Q’d as a rinse and repeat for 43 minutes – total reps score)
10 pullups
15 CMU jump overs
20 CMU curls
25 thrusters with CMU
30 gas pumps
Quick mosey to soccer field
ROUND FOUR on the soccer field (Q’d as three rounds for time with a 200 yard run between reps – we modified the run)
100 total merkins/squats (divide them OYO)
100 yard run with CMU
100 total Kettle Bell swings/bonnie blairs (divide them OYO)
(didn’t have time to finish, but these are the last few exercises of this round)
100 yard run with CMU
100 thrusters or lunges
100 yard run with CMU
Stopped at 6:10 to mosey to Startex

MARY:
Dealer’s Choice – Chuck E Cheese chose Flutter Kicks and Speaker chose Hello Dolly. Lochte was quick to tell me it was 6:15 while Speaker led his exercise – I must have really worn him out.

COUNT-OFF & NAME-O-RAMA:
9 – Woody, Lochte, Speaker, Black Diamond, Captain Obvious (acting AOQ), Chuck E Cheese (outgoing AOQ), Landline (incoming AOQ), Skinner, Cheezsteak on Q

CIRCLE OF TRUST/BOM:

From the Q Source chapter on your relationship with your M
“While 1stF Fitness is largely an inward-seeking endeavor, 2ndF Fellowship is primarily outward-seeking. It is the sum total of a man’s relationships with his family, friends and Community, the people he will most directly IMPACT during his life. Keeping those relationships Accelerating throughout his lifetime takes as much daily discipline and attention as it does to maintain his weight and waistline. In fact, Accelerating Fellowship requires even more skillful effort from the HIM because it necessitates collaboration with other people with minds, attitudes and objectives of their own that he cannot Control.”
It’s too easy to opt-out of of acceleration. If you can do the hard work here at this workout, let’s commit to doing the hard work at home and at work. I find I’m having a hard time when things are outside of control, which has happened a lot since the lockdown. Rather than letting other people determine your attitude and objectives, grow in grace and love. Let’s be High Impact Men.

MOLESKIN:

Iron Pax Challenge workouts are tough. Each round was a punch in the mouth. Thankful to have brothers to push me. Looking forward to September.

ANNOUNCEMENTS:
Shout out to Landline for stepping up to AOQ at Arcadia. Respect to Chuck E Cheese for leading. And Captain O for acting as AOQ….he’s a good actor!

QIC:
Cheesesteak
Workout Date:
05-27-2020