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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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 […]
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, […]