DATE: 9/3/2020
AO: Hospital Hill
QIC: Snoop
PAX (13): LP, Hoffa, BasicBro, Pasty, Dapends, Forrest, Less, Gravy, Madoff, Bart Simpson, Ketchup
Pre-Blast: Good morning Gentlemen – F3 Greenwood IronPax is Week 1 is underway! F3GR is dedicating the Thursday workouts in September to complete the IronPax Challenge as a group. For those of you new to F3, the NC Greenwood region puts out a yearly challenge to find the strongest, fastest, most well-rounded pax across F3Nation. In reality, its just a bunch of smack talk that ensues on Twitter. More information from Greenwood below. 

Preblast: https://f3greenwood.com/2020/08/06/2020-ironpax-challenge-preblast/

There is no requirement to register or keep track of your scores. Still join us tomorrow to get after it and better yourself!

Registration: https://docs.google.com/forms/d/e/1FAIpQLScT0tyVXGCzNPX0Fpwd-MSbeEiWaoGfzT-1SeVbFW0bjaqQmg/viewform

5 Core Principles: Free of charge | Open to all men | Held outdoors, rain or shine, hot or cold | Led by men who participate in the workout in a rotating fashion with no training or certification necessary | End w/ a Circle of Trust

Disclaimer: This is a free, volunteer, peer-led workout. I am not a professional. I have no knowledge of any injuries or fitness considerations. It is each person’s responsibility to be safe and modify exercises if you need to. The most important thing is that you don’t get hurt, and that you finish. Remember, the workout should be you vs you.          

WARM-o-RAMA

Quick Stretches
SSH IC x15
Run to opposite goal post and back

THE THANG
3 Burpees (Begins Rd & EMOM timer)
50 Hand Release Release Merkins
100 Leg Raises
150 Jungle Boi Squats “2Spoonz Style”
200 Big Boy Sit-ups
250 Stationary Lunge Steps (ct ea leg as 1 rep)

MARY
What mary?

End of Workout

Circle of Trust (CoT)

  • Count-O-Rama
  • Name-O-Rama
  • F3-specific Announcements
  • Ball of Man (BOM)

Drop it like its hot
-Snoop