05/25/2023 - Black Panther - Iron Pax 2022 Redux
AO: Black Panther
When: 05/25/2023
PAX:
Number of Pax: 9
Pax Names:
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Rx
Introduction
Looking back at F3 Greenwood’s Iron Pax 2022 Challenge, I was able to take portions of three weekly challenges and combine them into one workout.
Warm-O-Rama
12-Good Mornings IC
12- Tappy Taps IC
12- Michael Phelps IC
12- High Knees (Jog in place) IC
Motivators from Seven IC
The Thang
Thang #1:
- 20 Coupon OH Press
- 20 Burpees
- 20 Coupon Curls
- 20 Goblet Squats
- 13 Blockees
- 400 meter Run
- Rinse and Repeat
Thang #2:
- 25 Gas Pumpers
- 25 Hello Dolly
- 25 Hand-release Merkin
- 25 V-ups
- 25 Jungle Boi Squat
- 400 meter Run
- Rinse and repeat
Thang #3:
You-go-I-go (find a partner)
Partner 1 does 1 rep, then Partner 2 does 1 rep. Partner 1 does 2 reps then Partner 2 does 2 reps up, Partner 1 does 3 reps, then Parner 2 does 3 reps, etc…
- Coupon Thrusters- You-go-I-go up to 7 reps.
- Merkins You-go-I-go up to 7 reps.
- Bear Crawl 100 ft. (both partners together)
- Return back doing 3 Burpees and 5 Broad Jumps (both partners together)
- Rinse and Repeat
6MoM:
15 Leg Raises (4-count) IC
15 Heel to Heels (4 count) IC
Circle of Trust
I explained my rationale for choosing this workout and to emphasize the importance of Accelerating our 1st F
Naked Man Moleskin
This workout was designed for Pax to work at their own pace yet push themselves hard for the entire workout. This was especially challenging because we just finished Lincoln Games the week before.