F3 IronPax 2021 Week 3 11 PAX met on a wet, 72-degree first day of fall at the parking lot near the grass football fields for IPC Week 3! Firefox kindly brought the whiteboard again for our workout reference. We set the EMOM timer and the overall stopwatch, and off we went using cones measured […]
F3 9/21/21 Last night’s teaser on Slack led to today’s workout: Oscar Wilde, the flamboyant and quick-witted cultural commenter, said what about having to do with “showing a thoroughly modern intellect”? That answer is our theme tomorrow at Badlands ‘Run Day’. See you there. Morning arrived, and 14 PAX came out for today’s Tuesday ‘Run […]
IPC Week 2 with 13 PAX was completed this morning at Badlands/Goodlands on the turf football field. Great effort, gentlemen! The workout: 2021 IPC WOD Week 2: “Crazy 88’s” – 4 Rounds for Time Football field (sideline to sideline). 1 Coupon (Cinder Block) per PAX. Round 1: Burpees & Sprinting Do 8 Burpees on the […]
IPC Week 1 is complete at Badlands! 13 PAX pushed each other through the block work, murder bunnies and running. Thanks to Firefox for the great setup and to Skidmark for the music. The Thang (grass football fields) Round 1▪ 800 meter run▪ 25 yard murder bunny▪ 10 shoulder tap merkins (merkin-tap each shoulder is one rep)▪ 25 yard reverse murder bunny▪ 20 blockees with a thruster▪ 25 […]
IPC Week 0 is in the books at Badlands! 11 PAX pushed each other through the 250 merkins and 3.5 miles. Thanks to Firefox for the great setup and to GNC for the music. The Thang (parking lot at grass football fields) 100 Merkins 800 meter Run 75 Merkins 1,200 meter Run 50 Merkins 1,600 […]
F3 8/14/21 18 of us enjoyed a late summer Saturday morning workout HardNocs in Nocatee. We got to know each other better, welcomed an FNG–Upchuck–named after breaking the all-time record for merlot-splashing (6 times by my last count), and we finished with football drills using F3 exercises as penalties for dropped passes, then an ultimate […]
F3 7/20/21 Warm-up SSH, Michael Phelps and various stretches before our run A group of 12 of us jogged over 4 miles to the roundabout in Nocatee and back on a nice summer morning. Every few minutes, we stopped for exercises, which also allowed everyone to catch up. COUNT-O-RAMA (12 strong) MESSAGE: I’ve lost 4 […]
F3 5/26/21 Eight other gentlemen kindly joined me on a nice moonlit spring morning at Goodlands (Badlands). Warm-up SSH, Michael Phelps, LBCs, merkins, reacher Mosey to light poles for burpees, mountain climbers and flutter kicks Mosey on over to football field Partner 1 jogs 200 yards while Partner 2 exercises doing merkins, LBCs and squats […]
F3 4/13/21 Do Not Be Content, but Maintain a Margin of Safety Warm-up (stretches for running) It was a beautiful morning for 12 PAX to run (10) or bike (2) the bridge and back to Badlands. Included in the 12 was an FNG introduced by Thumper. Welcome, “Motorboat”! MESSAGE Never be content, however, always maintain […]
F3 3/23/21 Seek Mentors & Always Keep Learning Warm-up 20 SSH 20 Michael Phelps Limp Member OYO Stretches for running OYO Pleased to have twelve of us for a fast-paced 4.5-mile jog to Nocatee and back on a pleasant spring morning in the 60s. We did the Galloway Method (run 8 mins, walk 1 min). […]