09/22/2021 - Iron Lion - IPC – Week 3
AO: Iron Lion
When: 09/22/2021
PAX:
Number of Pax: 6
Pax Names: Bootlegger, Cousin Eddie, Daisy, Glass Joe, Mellencamp,
DR Names: 0
Number of FNGS: 0
FNG Names: Cabana Hammock is not in the list of PAX
QIC: Sputnik
Introduction
PRE-BLAST – IRON LION
Wednesday- September 22, 2021
5:00 AM@channelWelcome to IPC Week 3. WoR starts at 5:00. We’ll warm-up and go through the exercises and course layout. We begin IPC at 5:15. Bring running shoes and 
.Meet at the High school football field.
HC in the 
.https://f3greenwood.com/category/f3gwd
Arrived at 4:30 to layout the workout course and setup. PAX begin arriving at 4:50.
Announced core principles and reminded PAX to modify as necessary.
Warm-O-Rama
SSH – IC – 15
Tappy Taps – IC – 10
Imperial Walkers – IC – 15
Arm Circles – IC -10 Forward, 10 Backwards
Walked the PAX through the course. Attempted to connect two bluetooth speakers to my iPhone to hear music and emom counter at each end of the 50 yard course. Only one would pair, so we set that speaker and the phone at the 25 yard line.
The Thang
Workout starts at the cone.
Then every 2 minutes you’ll run to the other end (50 yards), in those 2 minutes you’ll be completing each round of exercises (if you don’t finish your exercises, you continue to count at the other end until completion.)
Round 1– 50 Kraken Burpees (3 hand release merkins to a burpee = 1)
Then run 400 meters
Round 2– 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1)
Then run 800 meters
Round 3– 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1).
Run 1200 meters
Recover, Recover
Circle of Trust
As we get to the last couple weeks of Iron Pax Challenge, the effort to complete the challenge is as much about mental perseverance, that is the commitment to get out ITG for some increasingly crazy workouts, as the physical challenge. Encouraged the PAX to be mindful that many times it is the mental hurdles that are more challenging than the physical obstacles we encounter in all walks of life.
Naked Man Moleskin
It was more difficult than I expected to prepare to lead the IPC. The course layout and setup, because of the precision required to layout a 400 m loop and need to hear the timer 50 yards apart, took more planning than is usually required for a typical Q. Also, the encouragement and teamwork from all the PAX to push everyone through this challenge was great to see and experience! Props to Cabana Hammock who posted for the first time last Thursday and already completed an IPC.