September 18, 2020

Week 3 Iron Pax Challenge at The Berm

THE SCENE:
Beautiful morning. I rolled in about 5:15 AM, some guys were already there for their warm-up.

F3 WELCOME & DISCLAIMER

Mission: to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Core Principles: 

  1. Free of charge
  2. Open to all men
  3. Held outdoors
  4. Peer led
  5. Ends with COT

Motto: “Leave no man behind, but leave no man where you find him.”

WARM-O-RAMA:
Mostly everyone had already warmed up on their own.

THA-THANG:
Lap 1: 400 m, 100 Merkins

Lap 2: 400 m, 90 Squats

Lap 3: 400 m, 80 Merkins

Lap 4: 400 m, 70 Squats

Lap 5: 400 m, 60 Merkins

Lap 6: 400 m, 50 Squats

Lap 7: 400 m, 40 Merkins

Lap 8: 400 m, 30 Squats

Lap 9: 400 m, 20 Merkins

Lap 10: 400 m, 10 Squats

Lap 11: 800 m

Total: 300 Merkins, 250 Squats, and 3 miles of running.

MARY:
Yeah right…

COUNT-OFF & NAME-O-RAMA:
Malco: 34:34

Mudpants: 39:14

Evan Almighty: 41:12

Chiocchetti: 45:18

Shy Guy: 45:31

Photoshop: 45:50

Cave Man: 47:41

Millennial: 48:23

Chef: 59:59

Beauty Shop: Proctor

CIRCLE OF TRUST/BOM:
Since I took forever to do this IPC, I had to do the COT while I was on lap 8. The entire PAX had already finished the workout. I’ve mentioned this before, but I’m in the process of reading a book called The Man Code written by Dennis Swanberg and Ron Smith. It’s a pretty short book about your relationships. The authors came up with the following “code” that should resemble your relationships in life:

1: God – this should be your most important relationship in life.

3: Your inner circle of friends, these guys would almost take a bullet for you and you would do the same. You can always count on these guys to be there for you.

12: Your small group of friends who you trust and can count on. For the most part you look up to these friends and you edify each other.

120: A larger friend group. This group comes to your birthday parties, knows your kids’ and wife’s name, cares for you and are involved in your life.

3000: This is your community.

The book encourages men to emphasize the relationships in our life, in the above order. The numbers are not firm, but the lower the number the more important it is to hit the number. I highly encourage you to read it.

MOLESKIN:
These challenges create a competition between the PAX within our region and among other regions, but in the end your are only competing against yourself. Be as true to yourself as you can; get those hips down when squatting, get that chest down to the ground when doing a Merkin and always lock those limbs out.

My boss told me a story today of his time as an athlete at the University of Memphis’ Track and Field team. The coach at the time (who was also the football strength coach) would have a ruler when they did squats. He would check for squat depth, and wouldn’t let you get up until he had slapped you on the hamstring.

ANNOUNCEMENTS:
Next week marks the final week of the IPC, stay strong, keep up that recovery work and get ready for another tough week.

QIC:
Chef
Workout Date:
09-18-2020