F3 Greenwood

No. More. Running. I hope the skinny runners enjoyed last week because this week’s beatdown is about as far from what we did last week as it possibly can be. Without further ado, I present to you the CINDY 500 courtesy of F3 Indianapolis and F3 West Indianapolis. 

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 on Sunday following the release of the workout. This week, the scoring measures is repetitions.

Coming to F3 Nation from the “Racing Capital of the World,” YHC is happy to present the “Greatest Spectacle in Block Parties,” The CINDY 500.  The workout’s namesake is F3 Indianapolis and F3 West Indianapolis’s most famous sporting event, The Indianapolis 500.  The month of May is a special time in Indianapolis.  Memorial Day Weekend brings both the excitement of the race, but also the remembrance and respect to those that gave the ultimate sacrifice in service to our country.  This workout pays tribute to both the celebration of race weekend, but, more importantly, the sacrifice of the men, women, and their families that we honor on Memorial Day.  We, in the greater Indianapolis region, look forward to you racing alongside us this week, NOW PAX – START YOUR ENGINES! 

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.

2023 IPC WOD WEEK 3: “CINDY 500” – 5 Rounds for Time, 500 Total Reps

Format

  • For time workout
  • 400-meter loop or route
  • Coupon is required

The Thang

  • See image below

Scoring

  • Total time to complete the workout

A screenshot of a video gameDescription automatically generated

Modified Version of CINDY 500

Modification
Round 1
10x Merkins5 Merkins10 sec plank
15x Thrusters10 Thrusters 15 squats
20x Merkins15 Merkins15 sec Plank
25x Thrusters20 Thrusters25 Squats
30x Merkins25 Merkins25 sec Plank
400 m run400 m jog or walk200 m run
Round 2
10x Thrusters10 Squats
15x V-ups15 LBCs
20x Thrusters20 Squats
25x V-ups25 LBCs
30x Thrusters30 Squats 
400 m run400 m jog or walk200 m run 
Round 3
10x V-ups10 Am Hams
15x Jungle Boy Squats15 Sumo Squats
20x V-ups20 Am Hams
25x Jungle Boy Squats25 Sumo Squats
30x V-ups30 Am Hams
400 m run400 m jog, walk200 m run
Round 4
10x Jungle Boy Squats10 Tempo Squats
15x Blockees15 Burpees 5-10 burpees
20x Jungle Boy Squats20 Tempo Squats
25x Blockees25 Burpees10-15 burpees
30x Jungle Boy Squats30 Tempo Squats
400 m run400 m jog, walk200 m run
Round 5
10x Blockees10 Burpees5 Burpees 
15x Merkins10 Merkins10 Sec plank
20x Blockees20 Burpees10-15 Burpees
25x Merkins25 Merkins25 sec Plank
30x Blockees30 Burpees 15-20 Burpees
400 m run400 m jog, walk

CINDY 500 Relay Style

RoundExercisesPax
110 x Merkins
15 x Thrusters
10 x Merkins
10 x Merkins
15 x Thrusters
10 x Thrusters
15 x Merkins
15 x Merkins
Run 400m
210 x Thrusters
15 x V-Ups
10 x Thrusters
10 x Thrusters
15 x V-Ups
10 x V-Ups
15 x Thrusters
15 x Thrusters
Run 400m
310 x V-Ups
15 x Jungle Bois
10 x V-Ups
10 x V-Ups
15 x Jungle Bois
10 x Jungle Bois
15 x V-Ups
15 x V-Ups
Run 400m
410 x Jungle Bois
15 x Blockees
10 x Jungle Bois
10 x Jungle Bois
15 x Blockees
10 x Blockees
15 x Jungle Bois
15 x Jungle Bois
Run 400m
510 x Blockees 
15 x Merkins
10 x Blockees
10 x Blockees
15 x Merkins
10 x Merkins
15 x Blockees
15 x Blockees
Run 400m