There are NO BearCrawls this week. YHC is sure that all of F3 Nation is happy about that. This week’s challenge was designed for the “Clydesdales” of the Nation. There is no running, no burpees, no jumping. Just good ole fashioned block work. Oh, yeah……you won’t put the block down the entire time.

Reminders

Submit your score here or by clicking the “Weekly Submission Form” link on the menu in the upper right corner. You can complete the workout as many times as you like, but the last score submitted will be the one used in calculating your place in the standings. The scoring window will stay open for the entirety of the Iron Pax Challenge; but in order to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Saturday following the release of the workout.

This is a You vs You challenge. Guys are going to be faster and stronger than you and that’s okay. All that matters is that at the end of the workout, you can say that you went as fast or as hard as you could. And if you answer yes to that question, than you completed the challenge. This is designed to push yourself and your region to grow together.

Once again, ScarU is providing suggestions on how to modify the workout so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

The “Belle” Ringer

Format: AMRAP for 45 minutes

Set-Up: Make a star like picture below with each point of the star being 25 yards away from the center.

The Workout

Starting at the center cone (cone 1):

1. 5 ManMakers in the middle. Rifle carry to cone 2 and perform 10 “We’re Not Worthy”. Farmer carry back to center.
2. 5 ManMakers in middle. Rifle carry to cone 3 and perform 15 Goblet Squats. Farmer carry back to center.
3. 5 ManMakers in middle. Rifle carry to cone 4 and perform 20 Overhead Triceps Extensions. Farmer carry back to center.
4. 5 ManMakers in the middle. Rifle carry to cone 5 and perform 25 KB Swings. Farmer carry back to center.
5. 5 ManMakers in the middle. Rifle carry to cone 6 and perform 30 Curls. Farmer carry back to middle.

Modified Version of “Belle” Ringer

1. By Reps:
   • adjust reps of any or all exercises (example: do all exercises just 5, 10, 15, 20, 25 instead with 5 ManMakers in middle)  One complete= 95 
2. By Exercise substitution:
   • Burpees instead of ManMakers (no coupon)
   • Farmers carry instead of Rifle Carry 
   • Biceps curls instead of “We’re not Worthy“
   • Merkins instead of KB Swings 
   • Any other substitution you come up with 
3. By Speed: TAKE YOUR  TIME AND FOCUS ON FORM <– You should be doing this anyway

Scoring

Total reps for 45 minutes of the exercises

• Each complete trip is 125 reps