ADD ALL BURPEES FROM ALL ROUNDS:   TOTAL BURPEES =  TOTAL SCORE Round 1)  0:00 – 5:00  Round 2)  5:01 – 10:00  Round 3)  10:01 – 15:00  Round 4)  15:01 – 20:00  Round 5)  20:01 – 25:00  Round 6)  25:01 – 30:00  Round 7)  30:01 – 35:00  Round 8)  35:01 – …

You are now “Halfway There” with IPC 2024. Congratulations. But, that doesn’t mean it is going to get easier. So, this week we present to you on a silver platter, the Brenton Sandwich. The bread of the sandwich is another RED WOD that is one of our favorite ones to…

Format: This is a for time workout. Set-Up:  THE THANG: March to the Arch – MODIFIED Exercise Modification Lt. Dan’s Magic Legs Lt. Dan’s (no coupon) or Lunge Walk Cactus Jump Squats Air Squats or Bobby Hurley’s Coupon Plank Jacks Plank Jacks (no coupon) Murder Bunny Bunny Hop (no coupon)…

For time.  A running 4-minute EMOM timer (3 burpees) runs throughout the entire workout. EMOM starts the workout with first set of 3 burpees. The rest of the work is as follows: Starting End Exercises 30 Yard Traverse Back End Exercises 30 Yard Traverse Back 10 Thrusters Bear Crawl 1…

And, we’re back. Year 7 of what is often referred to as “The Greatest Competition in F3Nation”. Iron Pax 2024 is sure to deliver both continued pain, commitment, and complaining. So, without further ado, week 0 continues with the tradition of honoring a member of our military who lost their…

And, here we are. You made it. You have reached week 4. You survived and overcame the: WIN Volume 2, Participation Award, BDE Mile, and the CINDY500. And hopefully along the way, you have been pushed by our region and have grown not only physically, but also as a group.…

No. More. Running. I hope the skinny runners enjoyed last week because this week’s beatdown is about as far from what we did last week as it possibly can be. Without further ado, I present to you the CINDY 500 courtesy of F3 Indianapolis and F3 West Indianapolis.  Reminder to…

Dang. Remind me never to visit the Puget Sound region. Last week was one big ball of suck. TClaps to those guys who completed it. Reminder to submit your score at www.f3greenwood.wordpress.com. You can complete the workout as many times as you would like, but the last score submitted will…

From the comments we received across F3Nation, it sounds as if The WIN – Volume 2 was the perfect start to Iron Pax 2023. We look forward to the next 4 weeks as we hope these workouts continue to stretch each PAX who does them and each region that buys…

September means a lot of things: cooler weather (we hope), school, soccer, football, and of course, the return of the Iron Pax Challenge. Year 6 is upon us. Last year was a huge success as we celebrated the 5th Anniversary of the challenge. And this year, we have added some…

“It’s the Most Wonderful Time of the Year”. So, what to expect from the 5 th anniversary of the Iron Pax Challenge. Anything and everything. The PAX behind the curtains are constructing workouts that will push PAX to the limit and maybe beyond of what they thought they could do.…