We have been told that last week was “easy”, so, the committee took that to heart. So, hopefully this week makes up for it.

This is Week 1 of the Bracket Challenge. View who you are competing against here, https://ironpax.f3greenwood.org/bracket. Remember that every score counts. Every rep helps your region. The goal of this is to push yourself since it not only helps you but also helps the guy next to you. Continue to encourage each other.

Submit your score at https://ironpax.f3greenwood.org/submit. You can complete the workout as many times as you would like with your best score being counted in both the individual and team challenges. Also, the scoring window will stay open for the entirety of the Iron Pax Challenge but to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Sunday following the release of the workout. Please remember to submit your score in the total reps format. If you modify the workout in any way, please indicate that when you submit your score. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.

Runners Are People Too

• Format
  • 45-minute AMRAP
  • Counting the total number of complete 400-meter laps
    • If time stops and you’re in the middle of the lap, it does not count. Whole numbers only.

• Equipment
  • Standard Coupon
  • 400 meters measured out

• The Thang
  • Start the timer
  • Run 400 meters
  • After 400 meters, complete
    • 10 Thrusters
    • 10 Bonnie Blairs (right leg-left leg = 1 rep)
    • 10 Jungle Boy Squats
    • 10 Bonnie Blairs (right leg-left leg = 1 rep)
    • 10 Thrusters
  • Continue the pattern until time is called

• Scoring
  • Count the total number of 400-meter laps in 45 minutes

• Modifications
  • Shorten distance of run
  • Exercise Modifications
    • Thrusters
      • Air Squats
    • Bonnie Blairs
      • Stationary lunges
    • Jungle Boy Squats
      • Air Squats