• Post Type: Backblast
  • When: 05/18/2019
  • AO: Folsom
  • QIC: Sister Act
  • FNG's: Mary Kate, Ashley
  • PAX: Volt, Mozart, Stoagie, Push It, Oompa Loompa, Def Leppard, Tater Tot, Tater Hole, Pizza Man, Slaw, Freight, Dr. Seuss, Sister Act

15 pax showed on a great morning to be at Folsom.  It had been a while since my last Q here, so I was excited and definitely wanted to bring something good for the Folsom crowd.  After several guys put in some EC runs this morning, it was time.  Good size crowd had gathered along with 2 FNGs.  I knew what was about to go down, so I knew these 2 would get broken into F3 properly.  A short disclaimer was given, time to start.


None needed, let’s mosey

The Thang:

Last year there was a challenge sent out to F3 Nation.  It was called the Iron Pax Challenge.  It was a 4 part challenge, with each workout being different.  Each was scored with either being timed to completion, or an accumulation of reps completed.  We completed the first challenge during my Q at Folsom about this time last year.  I remember it well, so why not bring it back for those that may have missed the opportunity last year.  Here is the breakdown of this challenge:

50  Squats

40 Big Boys

30 Merkins

20 Jump Lunges (count 1 leg)

10 Burpees

400 meter run

You do this for 4 rounds.  I knew this would definitely challenge us all.  So I informed the pax that we would move on from this to something else once the first pax completes this challenge.  Each pax pushed hard, with Dr. Seuss leading the charge and completing this first.  Good work men.  We finished this quicker than expected. With lots of time remaining, let’s mosey.

Short mosey to the tennis courts.  Time for some AMRAP.   5 different exercises are given to AMRAP for 2 minutes each. Do this for 10 minutes, with no rest in between exercises.  0:00-2:00  Start at baseline of first tennis court, 10 Burpees, sprint length of 2 courts, 10 Burpees.  then sprint.  Continue this cycle of Burpees and sprints for 2 minutes.  Next exercise is Plank Jacks. From  2:00-4:00 10 Plank Jacks, sprint, 10 Plank Jacks, sprint… Next from 4:00-6:00 is 10 SSH, sprint, 10 SSH, Sprint.  From 6:00-8:00 is 10 Hand Release Merkins, sprint,  10 HR Merkins.  Finally from 8:00-10:00 is 10 Smurf Jack, sprint, 10 Smurf jacks, continue this until the 10:00 minute mark.  Good work on this men.  Going from the Iron Pax Challenge straight into some AMRAP is tough.

Still with some time to spare, another exercise is called.  Route 66 on the tennis courts.  Exercise used for this is the Mike Tyson.  Use the entire length of 6 tennis courts for this exercise.  Run to out of bounds line of first court and back for 11 Mike Tysons.  Run to start of next court and back for 10 Mike Tysons.  Continue this cycle until you finish with a  run to far end of courts and back to complete 1 Mike Tyson, which totals 66 Mike Tysons.   As we waited on all the pax to finish, let’s do 50 Flutter Kicks (IC).  There were some complaints about this, but way to finish strong men.  Quick mosey to the flag.

Announcements:  Belmont Classic 5K SFN 5/25, Memorial Day Murph 5/27 7:00 Martha Rivers

Prayer request;  Each other



Honor to lead today.  Welcome to F3 Mary Kate(Easton Moore) and Ashley(Thomas Moore). Today was about each pax pushing themselves.  I try my best at each workout to not cheat myself, and give it everything I got.  I hope you guys were able to physically push yourselves today.  Make it a point to push until the finish, with no shortcuts.


Sister Act