Date: 2026-09-23
AO: Potomac Rising
Q: Cookies ,
PAX: Robert Goldfarb, Cookies, FIFA (F3 The Capital), Promoter FNGs: None
COUNT: 4
WARMUP:
Quick movement demo and review of the IronPAX Week 3 standards and scoring.
THE THANG:
IronPAX Week 3 — “Belle”Ringer
45-minute AMRAP using a standard coupon and 6 cones/markers. Five outer cones set 25 yards from the center cone.
– 5 Blockies at center
– Rifle carry to Cone 2
– 10 We’re Not Worthy
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 3
– 15 Goblet Squats
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 4
– 20 OH Tricep Extensions
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 5
– 25 Coupon Swings
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 6
– 30 Curls
– Farmer carry back to center
Rinse and repeat for 45 minutes.
1 full round = 125 reps.
Score = total reps completed.
MARY:
None. IronPAX used the full 45 minutes.
ANNOUNCEMENTS:
– Week 4 of IronPAX will be Saturday, October 3 at Watkin’ Warriors.
– Location: Watkins Mill Recreation Area, 19501 Club Lake Road, Montgomery Village, MD 20886. – Submit Week 3 IronPAX scores by Sunday night for the weekly competition.
