F3 Greenwood

The race that we didn’t run….the victory we couldn’t win…

The lyric above is from the song “Long Past Settled In” by my favorite band Perpetual Groove.  Give it a listen.  A lot of truth in the song as it relates to F3 and life in general.  If you find yourself getting comfortable with your fitness, career, marriage, etc, I encourage you to push yourself harder. Don’t get “settled in.” At F3Greenwood, we like to push the mantra “get comfortable being uncomfortable”.

Week 4 of IronPax v1.0 is upon us and no better place to wrap up the challenge than Fury, the self-proclaimed toughest AO in the nation (yes i know other AOs claim it as well).  5 Pax decided to go ahead and knock out the Mogadishu Mile workout early this week to get it over.  This workout is a favorite of F3Greenwood.  Designed specifically for our Red Friday workouts (although you will find other versions on the Internet), it has infiltrated other AOs from time to time and never gets any easier.  Shout out to Juggernaut for the design of the workout.  (Would love to see you post a time on this one again Juggs.)

Given the limited options for pull-ups at Fury (only three pull-up bars), the potential for bottlenecks was present.  As a result, several HCs decided to either fartsack or go to another AO to get some work in.  Kudos to those guys who who were unselfish and went elsewhere.  For the guys who fartsacked, you suck.  Anyway, the work went like this:

 

IronPax Week 4

Mogadishu Mile  (F3Greenwood Version)

 

1 mile run

50 Pull-ups

 

4 rounds:

25 Traveling Lunge Steps

25 Air Squats

 

4 Rounds:

25 Merkins

25 Yard Sprint

 

100 Coupon Squat Thrusters

50 Pull-ups

1 mile run

 

Results:

Uncle Jesse – 36:26

Alpo – 45:20

Southern Belle – 52:40

Tootsie Roll – 54:20

T-Rav – 58:47

 

COT/BOM

  • Great work by all 5 PAX
  • Glad to have T-Rav at Fury.  He definitely did not disappoint.  Even took his shirt off mid workout and was flexing those back muscles during the second round of pull-ups.  Well done T-Rav!
  • Alpo shaved substantial time off of his Mog Mile PR and so did YHC.
  • Music brought to you by Uncle Jesse’s Chicago Marathon training mix.  A mix of the Killers, Perpetual Groove, Phish, etc.
  • Southern Belle’s time would have been a bit faster but he got confused…twice…during the workout.
  • Tootsie continues to impress with his progress.  Keep up the good work man!
  • Anxious to see the times submitted across the rest of the AOs nationwide.  In my opinion the IronPax challenge as been a gargantuan success.  Over 500 participants in V1.0.  Cant wait to see where it goes from here.  V2.0 will surely see it grow in size and precision.  Perhaps we pull the top 10 or so finishers together for a weekend beat-down to properly crown the IronPax champion?  Who knows?
  • I do know that the Challenge has brought AOs and PAX across the nation closer together, which was the intent.  If you are losing sleep about someone else’s score, I encourage you to let it be.  Too many variables and i doubt very many men across F3 nation would intentionally submit a score that they did not believe is valid.  We are all in this together guys.  Let’s build each other up and not tear each other down.

 

Until next time.  Uncle Jesse.