Stranahan Elementary
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Date/Time
Date(s) - 10/18/2018
5:30 am - 6:15 am
The Q:
Hustle
Location
Stranahan Elementary
Categories
Tags:
Sylvania
Bootcamp Style Beatdown enjoying everything nature has to offer.
Best of Iron PAX Challenge
10/18/18
Ant Hill
QIC: Ticket
PAX: Mater, Tidwell, Beaker, Hustle, Trinity, Sideshow, Gadget, Commodus, Bullock, Doyt, Leak, Deuce, Ticket
YHC did not think he would be able to do any week of the Iron PAX Challenge in August 2018. In the end, YHC completed each and every week. Around Toledo, PAX were challenging themselves and rising to the occasion, cheering each other on, pushing each other to go further and faster. Guys worked together to get equipment and coordinated schedules in order for those that wanted to take a crack at this challenge to be able to put in the work. It was yet another example of why YHC loves F3. So, why not share the fun with the PAX in the form of a beatdown. There was no way all 4 weeks could be completed in a 45 minute session (not even by Hacksaw, Hedgehog, or Tots). So, YHC planned to do the full pre-season workout and 8 minutes of each week of the Iron PAX Challenge.
YHC arrived early to get setup. Cones were placed at 5 stations around the Ant Hil, one for each week and cinder blocks were dropped at 3 of the locations. As 5:30 approached, the PAX began to roll in, supplying additional cinder blocks for all to use.
YHC went over the mission of F3 and the 5 core principles. After a brief rundown of the disclaimer and reminding PAX they can always modify, YHC quickly explained what the Iron PAX Challenge entailed.
The PAX counted off by 4 and broke into teams. All teams participated in the Pre-Season week at the same time to start. Pre-Season consisted of:
– 25 Hand Release Merkins
– 100 yd Bear Crawl to cone
– 25 Hand Release Merkins
– 100 yd Bear Crawl back to the start
With so much to cover in describing the workout, YHC had burned through some precious minutes. Therefore, the 8 minute stations had to be reduced to 6. YHC quickly adjusted the timer on his iPad while the remaining PAX completed the Pre-Season. Once all PAX returned teams moved to their station to complete the challenge. After the 6 minutes were up, all teams rotated to the next station until all stations were completed.
The Thang:
Week 1 – https://www.youtube.com/watch?v=LhAIkapL9Vw
– 50 air squats
– 40 big boy situps
– 30 merkins
– 20 Bonnie Blairs
– 10 Burpees
– Lap around school
Repeato until time is called
Week 2 – https://www.youtube.com/watch?v=5R79JqvPZSw
– Complete 25 reps of the exercise and then run to cone (25 yards) and back
– Continue exercise and runs for 2 minutes, then switch to next exercise
– Always stop at 25 and run to the cone and back
– Thrusters
– Curls
– KB Swings
– Man Makers
Week 3 – https://youtu.be/t6DZrOp2RrY
– 15 Burpee block jump overs
– 25 Hand Release Merkins
– Broad jump to cone (10 yards) and back
– 14 Burpee block jump overs
– 25 Goblet Squats
– Broad jump to cone (10 yards) and back
– 13 Burpee block jump overs
– 25 leg raises with coupon in air
– Broad jump to cone (10 yards) and back
Repeato and decrease Burpee block jump overs by 1 each time, so 12, 11, 10 until time is called
Week 4 – https://www.youtube.com/watch?v=q9AxGDoW2_8&feature=youtu.be
– Run a lap
– 25 pull ups
– 2 Rounds
– 25 lunge walk steps alternating legs (to cone on first round, back on second round)
– 25 air squats
– 2 Rounds
– 25 merkins
– Sprint to 25 yards (to cone first round, back on second round)
– 50 thrusters
– 25 pullups
– Run a lap
Repeato until time runs out
As it turns out, we probably needed 8 minutes for each station, but the PAX was glad they only had to put in 6.
The PAX circled up for the COT, including COR (make sure we didn’t lose anyone), NOR, Know the Six (Bullock…F3 has motivated him to improve… Lost 40 lbs. Motivated to do workouts on own in addition to F3), announcements, prayer Intentions, and BOM.
Always an honor and a privilege to lead the men of F3!