Author: f3nano

AO: FreeState

QIC: Horshack

The PAX: 4 – CashOnly, Winston, Deagle, Horshack

WarmUp: Grabbed some coupons . . . 25 SSHs IC, Side to Side Twists with Coupon x 20 each side IC, Rocky Balboas (toe tips on the coupon) for 60 seconds, Willie Mays Hays x 20 IC, Figure 4 Stretch OYO, Cracker Jacks x 15 OYO, Frankenstein x 10 strides each way OYO, 10 Don Quixotes IC, 10 Michael Phelps IC, 10 Cherry Pickers IC.

The Thang:

• 25 yards of Murder Bunnies to the top of Jacob’s ladder
• Jacob’s Ladder: 1 – 2 – 3 – 4 – 5 – 4 – 3 – 2 – 1 (on odd numbers Burpees, or even numbers Blockies)
• 25 yards of Murder Bunnies back, Rifle Carry coupon onto the blacktop
• Cross Grip Coupon Life x 15 (up to your chin) OYO
• Side Squats with Coupon x 10 each side OYO
• Combo Merkins on Coupon x 10 each side OYO
• Coupon Thrusters x 10 OYO
• Kettle Bell Swings with Coupon (up to eye level) x 15 OYO
• Narrow Stance Squats holding Coupon x 10 OYO

Mary:

• Vertical Coupon Windshield Wipers (over the coupon) x 10 each side OYO
• Big Boi Sit Ups (with feet inside coupon) x 20 OYO
• Leg Lifts w/ Rosalitas x 15 IC
• Horizontal Coupon Windshield Wipers (over the coupon) x 10 each side OYO
• Decline Plank-O-Rama 10 center, 10 right hand up, 10 center, 10 left hand up, 10 center IC
• Protractor 60 seconds, right into Flutter x 10 IC

COT: Gratitude for IronPAX Challenge Organizers at F3 Greenwood for many of the exercises used in this beatdown.

AO: The Farm

QIC: Infinity

The PAX: Chile, Running Man, and Dictator

WarmUp: 20 SSHs IC, 10 Don Quixotes IC, 10 Cherry Pickers IC, and 10 Michael Phelps IC.

The Thang:

Variation of 2020 Iron Pax week 4 (IPX4), but scaled down to 60% and done together as a group:

5 Jump-Over Burpees

15m Murder Bunnies (Al Gore until all arrive)

15 Coupon Thrusters

15m Coupon Carry

5 Jump-Over Burpees

30m Murder Bunnies (Al Gore until all arrive)

30 Alternating Block Merkins

30m Coupon Carry

5 Jump-Over Burpees

45m Murder Bunnies (plank until all arrive)

25 Curl Presses with Coupon

45m Coupon Carry

5 Jump-Over Burpees

60m Murder Bunnies (plank until all arrive)

60 Window Wipers over Coupon

60m Coupon Carry

We had some extra time, and needed to collect the cones and puck lights, and so did the following:
15m Bear Crawl
15m Walking Lunge
10 Merkins
15m Crawl Bear
10 Jump Squats
15m Reverse Lunge Walk
10 HRR Merkins
30m Walking Lunge
15m Standing Long Jumps
15m Backward Long Jumps

Mary: 10 Cup Checks IC, 10 Dying Cockroaches IC, 20 Side Crunches each side, 20 Flutter Kicks IC, and 6 Nolan Ryans IC each side.

Observations: We moved a lot quicker through the 60% IPX4 workout than last time, and we did more distance/reps this time. So, this was a positive indication of progress against a benchmark.

Announcements: Thursday’s workout (12/31, New Years Eve) will be held at 0700 instead of 0530 due to the holiday.

CoT: YHC shared some thoughts and experiences with leveraging the power of role models in confronting life’s choices and challenges. It is difficult to consistently stay on the harder path of meaning rather than the cheap and easy way. Asking ourselves what our role model would do when we are confronted with such choices brings power. Establish your own role model. Live your life as if your role model were watching you always.

Be a role model. Your children will learn more from who you are than from what you say. Try to demonstrate proper behavior more consistently to those in our stewardship. Strive to be worthy of emulation.

We all have an ultimate role model in the form of Jesus Christ, whom we can use at any time and in most situations. “What would Jesus do?” Brings power. Leverage Him if all else fails.

AO: Virtual

QIC: 2 percent
THE PAX: Infinity; Rocketman
; Zeus; Big Kahuna
5 PAX participated in a post holiday high intensity interval workout (a P.H.H.I.I.W., if you will) Here’s what we did:
WARM UP: SSH; Imperial Walkers; Cherry Pickers; Itty Bitty Arm Circles; Willie Mays Hays; Michael Phelps
THE THANG: 2 rounds of interval training, 11 sets, OYO, 30 seconds of exercise, 30 second rest period, rinse & repeat. Bonus/Speed round at the end.
Round 1:
1. Sideways coupon hops (place coupon on floor, jump over it with both feet together)
2. Shoulder taps
3. Football fast feet – drop down to plank on command
4. Coupon (or weighted) tricep press
5. One-sided lunge jumps (R) – drive knee into the air
6. One-sided lunge jumps (L) – drive knee into the air
7. Bear crawl/crawl bear – back and forth
8. Squat jumps with a knee slap – on command
9. Figure 8’s
10. Diamond push ups
11. Coupon curls

Round 2: Repeated the above w/ a modified
Round 3: Bonus/Speed Round – PAX completed all 11 exercises back to back with no rest period. 5 minutes and 30 seconds of continuous exercise.
THE MARY: Flutter kicks; LBC’s; Side Straddle Toy Soldiers (same as Toy Soldiers but legs move horizontally); Peter Parkers (w/ an optional push up); Freddie Mercury’s
COT: It is always an honor to lead this group of fine men. May the new year bring a renewed sense of purpose and appreciation for each other.

AO: LoCo

QIC: Shute
The PAX: Bolt, Bobcat, MicroChip, Dial-tone, Hoff, Gigawatt, Pre, Rikers, Hydro, Boone
WarmUp: SSH, Arm Circles, Cherry Pickers, Neck Stretch, DD, Cobra Kai
The Thang Part 1: Partner up with 2 coupons and bar through

• Cleans x15 – Partner does dips AMRAP
• Rows x15 – Partner does Mountain Climbers AMRAP
• Shoulder Raise x15 – Partner does SSH AMRAP
• Rinse and Repeat 3x

The Thang Part 2: Take coupons on a tour of the AO – 4 corners

• Jump overs, toe taps, around the world – 10 reps
• Overhead pulls, Nose Bleeds, Chest Press – 15 reps
• Squat jacks, Coupon swing – 15 reps
• Squats, Overhead press – 10 reps
• Extra Credit: Axe Swing led by Bobcat

Mary: crunches, in/out, freddie mercury, scissor kicks, obliques, crunches – 20 reps each
COT: 2020 Reflection. Thankful for the start of F3 at Loco. Getting stronger together is motivating. Knowing that my fellow brother is waiting in the gloom gets me there. Seeing my fellow brother sweating makes me push harder.

AO: The Patriot

QIC: Citrus and Undertow

THE PAX: Choo Choo, Lazlo, Lucius, Maj. Payne, Spokes, Surely, Wedding Singer, Undertow, and Citrus.

THE WARMUP: SSH, buttkickers, Imperial walkers, lunges

THE THANG:
The PAX lined up on the end zone goal line, with YHC standing next to one sideline. In a line, the PAX followed YHC in the transition movement to the sideline (e.g., bear crawl), turned upfield 5 yards, then moved along that yard line toward the other sideline. The PAX then performed the exercise listed for whatever yardline they were at, with a mixture of in cadence and OYO, at YHC’s sole and arbitrary discretion.

Goal line – bear crawl
5 – burpees / crawl bear
10 – Jump squats / crab walk
15 – Hand-release merkins / shuffle right
20 – Bonnie Blairs / shuffle left
25 – Squats / jog backwards
30 – Lunges / jog
35 – Overhead claps / karaoke left
40 – Mountain climbers / karaoke right
45 – Calf raises / lunges
50 – Toe-touch SSH

Work back down the list, arriving at the other end zone.

MARY: LBCs, Freddie Mercuries, Flutter kicks

COT: Happy holidays!