The PAX from Puget Sound really delivered one heck of a beat down for Week 3. Every time the work got difficult, I thought of Burns’ M and it pushed me onward. Yet another reason why F3 is more than a workout group. TClaps to the men of Puget Sound.
There has been some clamoring amongst the skinny runners that they needed a workout designed for them. So, this week, the IPC braintrust delivered on that and hopefully they can stop their griping now.
Reminders
Submit your score here! You can complete the workout and submit your results as many times as you would like. Just know that 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 IronPAX 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.
Death by Skinny Runner
Format: This is a for time workout.
Set-Up:
- Measure out 400 meters however you want or utilize a 400 meter track.
- Have a white board, poster board, or even a pizza box with the workout progression written out so you don’t forget the “NEXT EXERCISE“.
The Workout
- 100 Gas Pumpers (Knees to Chest – watch the video)
- 50 Jump Rope
- 1 mile run
- 25 Hello Dollies (seriously, watch the video)
- 25 Burpees
- 50 Jump Rope
- 400-meter run
- 25 Hand Release Merkins (we explain a lot in the video)
- 25 V-Ups
- 50 Jump Rope
- 400-meter run
- 25 Leg Raises
- 25 Jungle Boi Squats – 2 spoons style (we will even do demonstrations)
- 50 Jump Rope
- 400-meter run
- 25 4-count flutter kicks (watch the video)
- 25 Bonnie Blairs (hard way – right leg and left leg counts as 1 – if there is any question about this, re-watch the video)
- 50 Jump Rope
- 400-meter run
- 100 Big Boy Sit-ups
- 50 Jump Rope
- 1 mile run
Modified Version of Death by Skinny Runner
Modify by Distance: Half the running: ½ mile run, 200 m run, ½ mile run
Modify by exercises: Based on your ability, substitute any exercise, modify as necessary
*if difficulty with jump rope:
- Do less reps of jump rope or
- jump over a line in road forward/backward or side to side
Modify by reps: Less reps for any exercises as necessary
Modify by speed: Slow down and cap the workout when PAX finish
Scoring:
Total time to complete the workout
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