The week one workout for the IronPaxChallenge will consist of:

4 Rounds for Time:

50 AirSquats – take note of straight back and upper legs that become PARALLEL to the ground at the lowest point, hips also clear at the top of the movement – this is a SQUAT, not a knee crinkle or a back bend

40 BigBoiSitups – feet need to stay in contact with ground at all times (may or may not be held down by weight), chin needs to break the plane of the knees on the upward portion of the movement, shoulders need to come in contact with ground on the downward portion

30 Merkins – flat back, chest to the ground, arms lock in the upward postion – knees and/or thighs dont come in contact with the ground

20 BonnieBlairs – these are JUMP LUNGES, not lunge steps – both feet will be off of the ground during the transition, the knee will briefly come in contact with the ground – ONE REP consists of BOTH (right and left) knees coming into contact with the ground

10 Burpees – these are NOT FlyingSquirrel burpees – a pushup should be done at the bottom, not a belly flop, a plyometric jump with hands above head must be at the end of the rep

Run 400 meters – this is 400 meters, not 400 yards, and not 400 feet – a full lap around a standard track is 400 meters, a lap around the perimeter of a football field is not – DO NOT “eyeball” it, take a minute and measure it out

**Scores will be submitted at F3Greenwood.com – deadline to enter a valid score is Saturday, August 11 11:59PM Eastern Time

**This workout will be scored as ELAPSED TIME to complete all 4 rounds

**The workout can be completed as many times as you wish during the week but ONLY submit ONE score per pax

**Each score submission will need a unique email address per pax for proper score reporting

**Whatever email address by a pax will need to be used for all 4 weeks so that points can be accumulated properly throughout the month

**Any questions about the workout, the definition of an exercise or anything else will need to be sumbitted on Twitter to @F3IronPax

Good Luck