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F3 MeCa | April 20, 2021

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Iron Pax Week 1 Does Not Disappoint

  • When: 09/02/20
  • QIC: Big Blue
  • The PAX: Hop Hunter, Chicken Coop, Terrible Towel, Hokie Pokie, 4-wide, Shooter, Guinness, Major Pain, Frost Bite, Zacchaeus, Kojak,

When I signed up to Q for today, iron pax had not yet been announced.  Iron Pax makes for an easy Q as the workout is done for you, you just show up and “proctor” the exam, I mean workout.  As we were about to get started, only 8 pax had showed up for the challenge, but with less than a minute to spare, 4 more pax came rolling in – some on less than 4 wheels.  Disclaimer was given and off we went.


Mosey around parking lot with high knees, butt kickers, lateral shuffle and Karaoke thrown in

SSH IC * 10

IST IC * 10

Apollo Ono IC * 10

Slow Merkins IC * 10


The Thing

3 Burpees Every Minute on the Minute (EMOM my new least favorite acronym).  We start with 3 Burpees, every minute when timer goes off = 3 Burpees.

While not doing Burpees…

50 Hand release, release merkins (release hands at bottom and release one (two for extra credit) hand at top of merkin)

100 leg raises

150 Jungle Boy Squats (jump squat, touching ground first and hands extend above shoulders)

200 Big boy sit-ups

250 Stationary lunges (125 each leg – 250 total)


No time for mary as the above took us to after 6:15.



F3 Meca Happy Hour tonight at Cabarrus Brewery

Afton Happy hour tomorrow at Terrible Towel’s driveway

Need some Q’s for September, check out sign-up Genius


Prayers: healing for all those that are healing and can’t make it out to F3 and all those suffering.



Sunday rolled around and F3 Greenwood posted the week 1 Iron Pax workout.  At first glance, my reaction was “you have got to be kidding me?”.  However, after watching the video, my reaction changed to “ok, it might be doable”.  After performing, my reaction is “that sucked”.  I was soaked after about 10 min, there was no mumble chatter and the Burpee “bell” every minute seemed to get earlier and earlier.

Great push by all!  I think I got my monies worth, I hope you all did too!


Big Blue

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