HC to the Crucible CSAUP here:
October 2021 Challenge Tracker
Crucible CSAUP 2021:
What is it? A brutal string of pearls workout running from one AO to another, to another, to another with beatdowns at each AO.
When is it? Saturday morning, Oct. 30th, 0530-1200.
Teams (Inner Loopers vs. Outer Loopers)
TEAM Inner Loopers – Beginning at Tom Lee Park (beatdown), run to AO Catalogue (beatdown), run to AO Old Forest (beatdown), run to AO Sandlot (beatdown), run to AO Mothership (Convergence beatdown + 2nd F).
TEAM Outer Loopers – Beginning at AO Quad City (beatdown), run to AO Lair (beatdown), run to AO The Levee (beatdown), run to AO Armory (beatdown), run to the Mothership (Convergence beatdown + 2nd F).
TEAM Ruck – Go on an epic ruck from the Barracks (beatdown) to the Mothership (Convergence beatdown + 2nd F).
Four Participation options for all (HC to one below)
- HC to join TEAM Inner Looper (run) OR (bike support) OR (vehicle support)
- HC to join TEAM OuterLooper (run) OR (bike support) OR (vehicle support)
- HC to join TEAM Ruck
- HC to join TEAM 2nd F Mothership grub
Commit to the Crucible CSAUP now by typing in your name below and how you plan on participating.
It’s Iron PAX Challenge (IPC) month. Let’s show the F3 Nation what Memphis is about. Register for the IPC here: https://f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form/
Complete all 5 weeks (Week 0 – 4) and mark them off below. Don’t forget to submit your reps/times with the Nation here: https://f3greenwood.com/ironpax-form/ironpax-challenge-2021-registration-form/
Great job to the 27 PAX who completed all four + Week 0 of the IPC!!
Tired of rep counts, virtual Gold, Silver and Bronze awards? I’m mixing it up this month with event challenges. Complete all 5 in the month. Incorporate them into your weinke. Knock them out with your Shieldlock. Do an off the books, pre-BC, post BC, or fundraiser event with neighbors. These are meant to be completed individually. Once you start one finish it straight through.
- Complete the Murph Hero WOD
- Run a 5k
- Do a 10 mile ruck
- Perform 50 burpees straight
- Perform an old Iron Pax Challenge workout
Monthly Challenge Results
In preparation and anticipation of GrowRuck 23, St. Louis, the monthly challenge is ruck miles. Going out of town? Pack your ruck (add sand, rock, dirt in later when you get there). Cutting the grass? Throw on your ruck. Evening family walk? Ruck it. Wanted to meet up with Ruck Memphis at one of their weekly events? Do it.
This month’s challenge is BURPEES!!!!!!. You knew it was coming, why not my birthday month? I am also challenging each one of us to combine the 1st F and the 3rd F and you know when you add 1 plus 3 it equals 4. Therefore, we are doing this 4 Streets Ministry. Get a few family and friends to pledge one cent ($ 0.01) for every burpee you do this month to Streets. Donate HERE!
Platinum: 6,000 (200/day) = $60 donation!
Gold: 5,000 (~170/day) = $50 donation!
Silver: 4,000 (~130/day) = $40 donation!
Bronze: 3,000 (100/day) = $30 donation!
Bootcamp Burpees absolutely count.
The monthly challenge is squats with a weight multiplier. Let’s aim for parallel-to-the-ground quads (i.e. a full squat). Quarter squats get quarter-results. A bodyweight rep = 1 BWR. CMU @25lbs = 1.5BWR, 50lbs = 2BWR, 100lbs = 3BWR, etc.
Gold: 4000 (~130 BWR/day)
Silver: 3000 (~100 BWR/day)
Bronze: 2000 (~65 BWR/day)
Gold: 20-28 days
Silver: 14-19 days
Bronze: 8-13 days
Set a timer, turn off your notifications, silence your outer world, sit comfortably and breathe normally. Your aim is for 5 minutes of stillness. Create stillness in the external space around you and practice creating a stillness in your mind. Roots will send out tips and tricks, mantras and other meditations throughout the month in our new #meditation Slack channel. Check your ego and try something new in this age of constant distraction.
Chin-Ups and Curls
7 CMU curls counted for 1 chin-up.
Miles rucked before bootcamp were multiplied by 5. Weight minimum was 20lb with 100lb as 2x (linear scale in between).
Regular merkins counted as 0.6 HR merkins.
Pounds pressed overhead.
Example: 10 reps of CMU overhead presses = 10 * 30lbs = 300lbs.
Winner: Paper Trail with 16,780
Winner: Upgrade with 11,300
Winner: MUDPANTS with 4,003
Winner: Hobo with 246.3
Winner: Zima with 206.9