SEATTLE RAISE THE FLAG
Iron PAX Challenge 2026 Week 2 — Courtesy of F3 Seattle
THE STORY
Raise the Flag.
Seattle has a new championship banner to raise.
The Seattle Seahawks are the 2025 NFL and Super Bowl LX champions, earning the franchise’s second Super Bowl title with a 29–13 victory over the New England Patriots.
But Seahawks football has always been about more than the players on the field.
It is about the 12s.
Before every home game, the Seahawks raise the 12 Flag to honor the fans whose energy has become part of the identity of Seattle football. The 12s have helped make Lumen Field one of the most intimidating venues in sports, including setting the Guinness World Record for loudest crowd roar at 136.6 decibels during a 2013 game against the San Francisco 49ers.
This workout celebrates that history.
The rep count starts at 12, honoring the 12s, and climbs by 12 each round:
12 → 24 → 36 → 48 → 60
Each number tells part of the Seahawks story:
12 — The 12s, Seattle’s legendary fan base
24 — Marshawn Lynch, the iconic #24 and face of Seattle’s first championship era
36 — 136.6 decibels, the Guinness World Record roar produced by the 12s against the 49ers
48 — Super Bowl XLVIII, Seattle’s first world championship
60 — Super Bowl LX, Seattle’s latest world championship
The workout follows the same philosophy as the Seahawks’ championship teams:
Start fast. Get loud. Keep pushing. Raise the flag.
THE THANG
45 minute AMRAP.
Start at the goal line.
- Complete the following sequence:
- Run 100 yards
- 12 Bonnies (2-count)
- Bernie 100 yards (back to start line)
- 12 HR Muricans
- Jimothy Bear Crawl 25 yards
- Finish with a somersault into the WW1s
- 12 WW1s
- Crawl Bear 25 yards (back to start line)
- 12 Burpees
That is Round 1.
Then raise the number.
THE ROUNDS
Round 1: 12 reps of each exercise
Round 2: 24 reps
Round 3: 36 reps
Round 4: 48 reps
Round 5: 60 reps
Continue increasing by 12 until the 45 minute clock expires.
SCORING
Your score is:
TOTAL YARDS + TOTAL REPS COMPLETED
Stop where you are when the clock expires.
Record:
- The round number you were working on
- Number of reps for exercise you were working or . . .
- Distance you traveled towards next station
- Use those to tally your cumulative score
EXAMPLE
Suppose the clock expires during Round 3 after completing 23 of the 36 Bonnies.
You have completed:
Round 1 score:
250 yards + 48 reps = 298
Round 2 score:
250 yards + 96 reps = 346
Round 3 score:
100 yards + 23 reps = 123
Final Score:
298 + 346 + 123 = 767
SCORING REFERENCE
Round Running
Yards
Exercise
Reps
Round Total Cumulative
1 – 12s 250 48 298 298
2 – 24s 250 96 346 644
3 – 36s 250 144 394 1,038
4 – 48s 250 192 442 1,480
5 – 60s 250 240 490 1,970
If you finish Round 5 before time expires, continue increasing by 12.
72. 84. 96…
How high can you raise the flag?
PRESCRIBED FORM
- Bonnies – knee to ground each rep, full extension at top
- HR Muricans – chest to ground, air gap below hands
- WW1s – hands touch ground behind head at top, reach forward to touch toes at bottom
- Burpees – good pushup form at bottom with at most fist between chest and ground, jump and hands above head at top
OPTIONAL MOVEMENT MODIFICATIONS
Jimothy Bear Crawl → Lunge Walk
Crawl Bear → Reverse Lunge Walk
Use the prescribed modifications as needed while maintaining the intended distance and rep scheme.