MAUL’S BACKYARD BURPEE BEATDOWN – IPC 2024 – Week 4
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 – 40:00 ADD ALL BURPEES FROM […]
Brenton Sandwich – IPC 2024 – Week 3
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 do on our weekly REDFriday […]
March to the Arch – IPC 2024 Week 2
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) Bricklayers Sideways Bunny Hop or […]
World’s Toughest 11’s – IPC 2024 Week 1
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 Hand-Release Merkin Bear Crawl 9 […]
Kalsu and Back Again– IPC 2024 Week 0
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 lives fighting for our freedom. […]
One block for all
Epicenter 7/9/24 73 and humid WU The Thang – The Block Controls it All One block – my block Block work controls the flow Round 1 100 overhead press – no one shifts until done Squats Pull-ups Dips Big boys Round 2 100 triceps Lunges Knees to elbows Step-ups LBCs Round 3 100 curls Bonnie […]
Adam Brown WOD
PAX – Crayola, Smalls, BenGay Warm-Up – none The Thang Adam Brown WOD remembers Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown of Hot Spings, AR who was killed on March 17th, 2010 in Komar Province, Afghanistan in a battle against heavily armed militants. He is survived by his wife Kelley, and two children. […]
1776 Patriot Games
PAX – Southern Belle, Tickle, Snake Eyes, Better Call Saul, Regulator, Sunshine, Yorkie, Roscoe, Sharpie, Smelt, Crayola, Abacadaba, Inspector, Landline, Uncle Jesse, Dixie Chick, Fratelli, Smalls, Flea, MaryAnn, Duggar, Pacer, BenGay, Trailer Trash (FNG) Warm-Up -SSH x 25 -Cut the Grass x 20 -Imperial Walkers x 20 The Thang – 1776 Patriot Games American Eagle […]
Wednesday Run Recap
AO: Coffee Runs PAX: BenGay, Bueller, Pusher, Uncle Jesse, Beano, Tootsie Roll, Rapunzel, Inspector, Dixie Chick, Special K, Polly The Thang: here’s the rundown of today’s episode of the Wednesday Run, full of surprises and some classic PAX moments: – BenGay, ever the rebel, ditched the speed work and did his own thing. Guess running […]
Fresh Prince of Land-Air
Location: Fury on a Tuesday PAX: Brut-Q, Crayola, Southern 🛎️, Webelo, Fratelli Yo, check it out, so this morning, me and my crew, we showed up for this workout, right? We did a quick warmup to get pumped, then hit the streets. We stopped at all our usual spots, grinding out sets of pushups, squats, […]