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 […]
2019 Iron PAX Challenge Week 0
ELAPSED TIME scoring “Loredo” 6 Rounds for Time: 24 Squats 24 Merkins 24 Walking Lunge Steps (count right leg only) 400 meter run (measured, not estimated) Please watch video for proper exercise form After completion, go to F3Greenwood.com to enter your ELAPSED TIME – score MUST be submitted by Saturday, August 31 11:59:59 PM You […]
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 […]
Shipyard Relocation/Renaming
On August 18, 2015 F3 Greenwood opened its second boot camp AO at the home of the Emerald High School Vikings and aptly named it The Shipyard. This new AO was a big hit with strong attendance totals and drew in many new pax from “that side of town.” Recently (for many reasons that I […]
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.
Run AO Relocation
Notice This Friday will be last hills at the Fountain and Monday will be the last Out-n-Back from the Fountain. All Runs moving to S’bucks All runs are moving to Starbucks with 2 start times (5am and 5:15am) and 1 COT at 6am. Monday Monday will consist of a Hustle and Out-n-Back combo with 5 […]
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 […]
Up Hill Battle: A Blood and Guts Training Blast
It’s that time again. Time for your weekly Blood and Guts Training pre-blast. This week we’re going to talk about the benefits of hill training. But before we get started, let’s recap the last few weeks. In case you’ve been living under a rock or you’re new to F3 Greenwood, we will be hosting a […]