13 showed up at Old School on Saturday for the CAPOOT WOD, week 0 of the Iron Pax Challenge. Even though this one was for practice guys were out there pushing the rock. The 6 was picked up and everyone got better! Next week at the same time at the same place we will do week 1. Come out and get some!
Tag: IPC (Page 1 of 2)
11 (plus 3 proctors and 1 random runner stopped in) completed the final week of IPC.
The prescribed wow (workout of the week) was:
- 10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 25yds
- 25 Thrusters
- Return to the goal line with your block
- 10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 50yds
- 50 Alternating block merkins
- Return to the goal line with your block
- 10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 75yds
- 75 Curl Presses
- Return to the goal line with your block
- 10 Burpee Block Jump Overs (BBJO)
- Murder Bunny 100yds
- 100 Block Windshield Wipers
- Return to the goal line with your block
- 10 Burpee Block Jump Overs (BBJO)
If you need details on the moves or a video demonstration, go here.
F3 Greenwood did not lower the bar with this week’s challenge (nor this year’s).
Good work by all.
Note to all and self: MURDER BUNNIES SUCK…
That is all.
Week 3 of Gashouse Iron Pax Challenge, no coupons, no matter. The bootcamp aspect wiped a lot of us out. Time’s posted started in the mid 30’s. All Pax worked extra hard. What I have truly loved about Gashouse commitment to the IPC for the month of September is the Bootcamp and Painlab connection we’ve experienced with all of us working as one. The running aspect needed to be modified for some, and other Painlab regulars worked on a great mosey. All, and I mean all of us improved today. Mumblechatter was great. This gives me great ideas moving forward on combining a workout (maybe once a month) with Painlab, I’ll get with Tube on that.
Great credit to Linus for confusing COT location, hoping all is accounted for in this blast. Truly enjoyed Saturday experience.
Pledge:
Mosey however you like to Grier field. Slight warm up.
SSH, Merkin and Squats: Why not? Plenty more coming
IPC Week 3
400 M lap
100 Merkins
400 M lap
90 Squats
400 M Lap
80 Merkins
400 M lap
70 Squats……………….
I think you get the idea, we certainly did. Last round of 10 squats complete 800 M (two laps) and record your time. Total laps should account for 3 miles.
Announcements:
CSAUP this weekend, hope you made it
Mt. Mitchell Hike: This coming weekend, see Gastone for any details
Prayers:
Dry Rub and wife
Clavin and family
Les Nesman and family
Hermie and brother (doing much better)
Singlet (F3 visit from Chapel Hill) and friend
10 of us this morning. I think most of them are trying to dodge the IPC. But I had other plans. With the speaker box set up with some Hairband music and a timer set we begin. After the bell on every minute. Complete 3 Burpees. While doing each exercise. scoring is done by time complete.
EMOM = 3 Burpees
50 Hand release release Merkins
100 Leg Raises
150 Jungle Boi Squats
200 Big Boy Sit-Ups
250 Stationary Lunges. Count each leg
since several PAX were done, we stopped and did some merry to finish out the end of the hour. I’m pretty sure they don’t want to hear another timer for awhile. 😂
Nice work men!!
6 Men did week 3 the hard way Wednesday evening…..in the warmer part of the day. Rumor is you get to deduct 1 minute for every 5 degrees over the morning low. It’s not just my work schedule that keeps me away from the morning workouts. I also like to choose the harder thing! Anyway we did it. It sucked. We got better. I think? The 6 was picked up and everyone finished! Rocks were pushed!
Also do you remember when the below happened back in 2017? Well some of this happened again!
So the forecast from the weather man was 100% chance of rain. Which means 50% real chance. Many, I believe didn’t even set their alarm clocks. 5 other men posted to see what I would look like at 37 for the last time. They were rewarded with the greatest workout in F3 Gastonia history. I mean this workout was insane! Some would use words like awesome, unbelievable, ridiculous, mind blowing, and mind numbing. People were laughing. People were crying. Burn boot camp shut the doors, turned off the lights and went home. Someone died and someone was born. Street lights went off in the dark. Roosters crowed even though it wasn’t time. Flowers bloomed. There was a partial lunar eclipse and a full solar eclipse all at the same time! We saw trains but they made no noise. The grass was wet but dry to the touch. There was a fire but it didn’t burn. I mean it was crazy.
The Thang:
I’ll never tell. Show to know!
13 Men (and 2 Proctors) took a “break” from a routine Wednesday to give week 3 of the ironpax challenge a go.
This week’s was called K.I.S.S. (Keep it Simple Stupid). It consisted of the following:
- Run 400m
- 100 merkins
- Run 400m
- 90 squats
- Run 400m
- 80 merkins
- Run 400m
- 70 squats
- Run 400m
- 60 merkins
- Run 400m
- 50 squats
- Run 400m
- 40 merkins
- Run 400m
- 30 squats
- Run 400m
- 20 merkins
- Run 400m
- 10 squats
- Run 800m
Total work is 3 miles of running, 300 merkins, and 250 squats.
While not easy by any means, it was a welcomed break from weeks 1 & 2.
Shout-out to Slaw and Huckleberry for being there to encourage, proctor and well you know…
24 HIM decided to fight off the fartsack and post for what would be the hardest IronPax challenge this year. YHC arrived early to set up cones and flag. The first thing I noticed was that 25 yards between the flag and the cones was a lot further than I expected – Not good when rifle carrying a 35lb cinder block.
We started at Schiele for a quick warm up of 20 SSH and 20 LBCs before heading over to Grier for the formal challenge – “A wheel of Misfortune” This was an AMRAP 43 minute wheel and spoke designed workout with a 400meter run to start and after each round. After the initial 400meter run start at the center of the wheel with 10 squat thrusters. Pax then rifle carry block periphery of wheel 25 yards away to one of 6 cones to perform an exercise then rifle carry back to center for 10 squat thrusters – Exercises at each cone included, 25 Derkins, 25 Blockees, 25 Weighted Squats, 25 Block Swings, 25 vertical presses, and 25 Alpo’s (crossed arm block raises). All Pax (Painlab and bootcamp) participated. Rifle carries and squat thrusters proved to be the archenemy and mumble chatter was quite minimal. All pax killed it – pushing themselves beyond the usual Gashouse /PainLab work. In the end I believe all were fairly proud of their achievements. Despite being gassed at the end YHC called out 5 additional squat thrusters to remind everyone that you are more capable than your mind would have you believe (see David Goggins). Tclaps to Freight who proved that despite a diet consisting of livermush it is still possible to push through over 540 reps in 43 minutes. I suspect if he took better care of himself he would have beaten SA today.
Announcements:
Sept19 – CSAUP
Sept 26th JJ 5K
Sept 27th hike Mt Mitchell
Blood drive date TBD
Prayers requests:
Friends and families battling addiction, Clavin and his family, SA’s daughter, Pizzman’s family, Double Stuf’s friend in ICU, Breaker’s daughter-in-law
TAPs go out to F3Lake Wylie and the friends and family of Jay Grigg – F3 “Cash” – RIP
As always it was a true honor to lead this outstanding group HIM,
Defib
8 men definitely took a wrong turn and ended up at Cloninger Park for Week 2 of IronPax Challenge. Shout to Slaw and Huckleberry for being there to proctor, encourage and mumblechatter.
The really short version of the workout:
It really sucks (and not in a good way). Rep count for those that went the entire 43 minutes ranged from 440 – 625.
The short version of what was done:
- Place coupon at Shovel Flag. Start timer. Complete a 400m run that starts and ends at Shovel Flag (do not carry block)
- Pick up block and complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone A (please completely move beyond/around cone)
- Complete 25 Decline Merkins at cone A
- Rifle carry coupon back to Shovel Flag (please completely move beyond/around Shovel Flag)
- Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone B
- Complete 25 Blockees at cone B
- Rifle carry coupon back to Shovel Flag
- Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone C
- Complete 25 Weighted Squats at cone C
- Rifle carry coupon back to Shovel Flag
- Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone D
- Complete 25 Kettle Bell Swings at cone D
- Rifle carry coupon back to Shovel Flag
- Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone E
- Complete 25 Vertical Block Presses at cone E
- Rifle carry coupon back to Shovel Flag
- Complete 10 Thrusters at the Shovel Flag
- Rifle carry coupon to cone F
- Complete 25 Alpos at cone F
- Rifle carry coupon back to Shovel Flag
- Complete 10 Thrusters at the Shovel Flag
- **This completes one full round**
The entire explanation from F3 Greenwood is here.
More opportunities to complete the challenge this week. Come get you some!
Some were prepared, others were less so, for the pain that was the Week 1 edition of the 2020 Iron Pax Challenge. Everyone gave it their all and some improved their already strong times on a second attempt later in the week. Can’t imagine doing that one again. As Tiger put it: “I’m glad that shit is done.”
Until next time,
GD
People showed up. Some jogged to the field, others hopped the fence. We did the Iron Pax Week 1, modify where needed, don’t quit.
EMOM 3 Burpees
50 Hand Release, Hand Release Merkins
100 Leg Raises
150 Jungle Boi 2scoops squats
200 BBSU
250 Lunges (count each leg)
THis was fun, and a great push by all. I can’t remember the order of finish, but I know Gump was ifrst, and he ended by working with the last few guys. And, some finished the challenge and did some jogging (Nessman). Again, great work.
ANNOUNCEMENTS:
Shoot up on 12th – see Huck or Whoopee
Csaup 2 weeks from now, get with Broke (options for all)
Mount Mitchell on 27th of September
Iron Pax next week at Gashouse/Painlab. We hear there will be blocks. You’re in my world now, Grandma.
PRAYERS & CARES:
Clavin
T-square
Huckleberry
Purple Haze
Sister Act
New Bulldog (gotta rename)
Double Stuff’s friend Corey
Herme’s brother David
MOLESKIN: not much of a Q, but I will say my co-Q Broke is a really good guy, and you can tell he takes his role as 1st F Q seriously. Lotta heart in his words and actions. For some, this was second time doing the IPAX (I know Freight and Double Stuf). Dope. To my Painlab pals, great push. John Q Public in Gastonia is lucky to have the leaders I see in this circle.
Rudolph.