September 15, 2020

Week 2 Iron Pax Challenge at The Berm

THE SCENE:
Some say 45 degrees is the perfect weather for an F3 workout. I say anywhere between 45-70 degrees is great, we were in the upper limit of that when I got there a little after 5 AM. I moved the CMUs to the top parking lot.

As I way getting things ready, Photoshop rolled in and started helping out.

There wasn’t enough light in the parking lot to get everyone on video, the sun better start coming out…

F3 WELCOME & DISCLAIMER

Some of this might have gotten missed in the heat of things.

WARM-O-RAMA:
Some PAX had gotten there a little before to get their warm-up in.

We went through the exercises and answered questions from the PAX. I emphasized form on all exercises, especially the squats that tend to get a little sloppy.

THA-THANG:
Another tough one. Here’s what we had to do:

400 meter run

10x Thrusters

Rifle carry CMU 25 meters

25x Derkins

Rifle carry CMU 25 meters

10x Thrusters

Rifle carry CMU 25 meters

25x Blockees (this was a killer)

Rifle carry CMU 25 meters

10x Thrusters

Rifle carry CMU 25 meters

Weighted CMU Squats

Rifle carry CMU 25 meters

10x Thrusters

Rifle carry CMU 25 meters

Kettle Bell Swings with CMU

Rifle carry CMU 25 meters

10x Thrusters

Rifle carry CMU 25 meters

Vertical Block Presses (Bench Press with CMU held vertically)

Rifle carry CMU 25 meters

10x Thrusters

Rifle carry CMU 25 meters

Alpos

Rifle carry CMU 25 meters

10x Thrusters

REPEAT!

Each round is 220 reps. Here’s what our PAX achieved:

Evan Almight: 479

Chef: 475

Mama’s Boy: 440

Millennial: 440

Photoshop: 395

Shrink: 387

MARY:
No way.

COUNT-OFF & NAME-O-RAMA:
6 of us: Evan Almight, Mama’s Boy, Millennial, Photoshop, Shrink, and Chef.

CIRCLE OF TRUST/BOM:
Today was 9/11. We all remember that horrible day. Some guys, including myself, really wanted to do the stair workout downtown in remembrance of the rescue workers and people who had to descend many flights of stairs to get to safety.

The reward for the hard work were popsicles.

MOLESKIN:
Due to the nature of the the IPC format, I overlooked the COT and BOM. It was a personal reminder that I need to do them in keeping of the F3 spirit.

ANNOUNCEMENTS:
Get ready for next week’s IPC!

QIC:
Chef
Workout Date:
09-11-2020