F3 IronPAX kicked off this morning in F3 Hampton Roads. YHC recorded results and will be relaying them to https://f3greenwood.com/ironpax-form/.
The Thang:
Warmarama:
Side Straddle Hops x20 In Cadence (IC)
Through-the-tunnels x15 IC
Imperial Walkers x15 IC
“Loredo”
Six rounds for time of:
24 Squats
24 Merkins
24 Walking lunge steps (each leg)
Run 400 meters
Mosey to the Flag.
Circle of Trust (COT):
Count-o-rama
Namerama
Prov. 27:17 “Iron sharpens iron, and one man sharpens another.”
History of IronPAX challenge and how it pushes all of us to go just a little bit harder. We “sharpen” each other within our region and across the nation.
Ball of Man (BOM)
Announcements:
Colonial 200 Relay (http://www.colonial200.com/). September 13-14. Let Cowboy know if you are interested. We still need another driver.
F3 IronPAX Challenge (https://f3greenwood.com/2019/07/27/iron-pax-2019/) during the month of Sep.
F3 Important Links:
- Q Schedule: Just sign up. We can help you prepare. https://docs.google.com/spreadsheets/d/1Utp_HFAXLbCkhlUYR2F5oOdlp-HTjwlbLmYErn6g3Zc/edit?usp=sharing
- QuadP (Monthly Challenge). https://docs.google.com/spreadsheets/d/1-R0I0BO-L6Xrl4m1i8kqlbzloGbPdvRmkLwbwyASunU/edit?usp=sharing
- F3 App: Available at Google play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from f3rva.org but the username and password can be the same.
- Twitter: @F3HamptonRoads
- Facebook: F3HamptonRoads