F3 Greenwood

2020 IronPAX Challenge Week 0 Workout

As described in the video, the Week 0 workout is 4 Rounds for time of the following exercises: 50 Air Squats40 Big Boi Situps30 Merkins20 Bonnie Blairs10 Burpees400 Meter Run Once you’ve completed your workout, be sure to submit your time on the form. Some Reminders… Reminder 1: All workouts will be designed so that […]

2020 IronPAX Challenge Preblast

2020 F3Nation IronPax ChallengeWho/When/Where/WhatWho: Any and all Pax across F3NationWhen: September 2020Where: Any and all regions across F3NationWhat: F3Nation-wide competition to determine 2020 IronPax It’s back. Get Registered Now Ready to test your limits and “get comfortable being uncomfortable”? If so, IPC is the mechanism to do just that. Is COVID going to cancel your […]

2019 IronPaxChallenge Week 3- “Meter’s 43”

(Accumulated Rep Scoring):   10 Pull-ups    15 Burpee Coupon Jump Overs   20 Coupon Curls   25 Coupon Squat Thrusters    30 Gas Pumps (reverse crunches) Rinse and repeat for 43 minutes **Score will be cumulative number of reps completed during the 43 minutes. For reference, each full round is 100 reps. ex: 5 Rounds completed plus all Pull-ups […]

2019 IronPaxChallenge Week 2 – “Meatloaf’s Massacre”

4 Rounds for Time (Elapsed time scoring): Round 1:    10 Manmakers    20 Overhead Presses    30 KB Swings    40 Goblet Squats    50 Incline Block Merkins     *1600 meter run rinse and repeat for rounds 2, 3, and 4 with the following modification. Decrease run 400 meters for each subsequent round. Round 2 will be 1,200m. Round 3 […]

2019 IronPaxChallenge Week 1 Workout

“Killer B’s” ELAPSED TIME scoring 5 Rounds for Time:    Broad jump 10 yards    10 burpees, 10 BonnieBlairs (count each leg, WATCH THE VIDEO), 10 BigBoi SitUps    Broad jump 10 yards    10 burpees, 10 BonnieBlairs (count each leg, WATCH THE VIDEO), 10 BigBoi SitUps    Broad jump 10 yards    10 burpees, 10 BonnieBlairs (count each leg, WATCH […]

IronPax Week 0 – Laredo

16 PAX pushed and lunged their way  through Week 0 of the Iron Pax Challenge – Laredo this morning at the Epicenter. YHC got there a little early and measured out a flat 400 meters. Disclaimer was given. Warm-up SSH x 20 (because no F3 workout is completed without them.) The Thank – Laredo 6 […]

It’s NOT about the results

I’m excited about the Iron Pax Challenge. Last year I finished 59th out of 130 pax. Which if I’m being completely honest isn’t where I thought I’d finish. However, it’s not about the end result. I keep telling guys that it doesn’t matter if you finish 1st or 2000th. It’s NOT about the results, it’s […]

Iron Pax 2019

It’s back.  Who is the strongest, fastest, most well-rounded pax across F3Nation?
The 2019 IronPaxChallenge will hopefully serve to answer this question this September.

QSource is coming to F3Greenwood!

Men of F3Greenwood, Are you ready to take your leadership potential to the next level? Within F3, a leader is called the “Q,” which is a man who takes responsibility for the outcome. Because F3 is an organization OF leaders rather than an organization WITH leaders, every man is asked and expected to be a Q, both within F3 and in […]

The race that we didn’t run….the victory we couldn’t win…

The lyric above is from the song “Long Past Settled In” by my favorite band Perpetual Groove.  Give it a listen.  A lot of truth in the song as it relates to F3 and life in general.  If you find yourself getting comfortable with your fitness, career, marriage, etc, I encourage you to push yourself […]