Dang. Remind me never to visit the Puget Sound region. Last week was one big ball of suck. TClaps to those guys who completed it. Reminder to submit your score at www.f3greenwood.wordpress.com. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, 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 week, the scoring measures is repetitions.

For this week’s workout, we are appealing to all of those “skinny runners” out there. We don’t want to be accused of only catering to the meatheads and Clydesdales among us, so get on those short running shorts and those running singlets as we present the BDE Mile. We decided to keep it as simple as possible this week. For the first time ever, the scoring measurement will be distance covered in 100-meter increments.

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.

F3Waxhaw has been doing the IPC workouts relay style the past 2 years as a way to challenge the regions and also to incorporate more PAX within their region who might not be able to do the workout on their own. Their recommendation on how to complete this week’s workout relay style. You can recruit as many guys as you want to complete the relay

BDE Mile

Format

• 45min AMRAP
• 400-meter track with 100-meter increments clearly visible

The Thang

• The workout begins when the timer starts
  • 400-meter lap
  • 5 BDE burpees
  • 400-meter lap
  • 5 BDE merkins (AKA – hand-release prisoner merkins)
    • Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin
• Repeat until time is called.

Scoring

• Total number of meters rounded down to the closest 100 when time is called
  • For example, if time is called and you are between 880 and 890 meters, your score is 800 meters

Modified Version of BDE Mile

BDE Mile Relay Style