08/31/2021 - The Citadel - Pre Week 0 – IRONPAX DRY RUN [Integrity and Humility]
AO: The Citadel
When: 08/31/2021
PAX:
Number of Pax: 6
Pax Names: Clearcoat, Mcflury, One Bar, Puddles, Sweet Gherkins,
DR Names:
Number of FNGS: 0
FNG Names:
QIC: Thumb Drive
Introduction
I had a dream that I overslept and did not make it on time to the Q. Gladly, that was just at dream and I was pumped to Q after almost a 2 month break. Even though it was just 5 HC, I was excited to do a dry run of IRON PAX especially for those doing it for the first time. I made it to the AO at 445am to chalk out the necessary.
Warm-O-Rama
F3 intro
- 10 Good mornings IC
- 15 Imperial walkers IC
- 20 SSH IC
- 16 Knee Highs
Mosey Indian run around the parking loop (to also show the starting line)
The Thang
Thang 1:
Week 0 or 2020 IRONPAX
4 Rounds of the following:
50 Air Squats
40 Big Boi Situps
30 Mountain climbers (modified from 30 Merkins since we would be doing a whole lot of these tomorrow)
20 Bonnie Blairs
10 Burpees
400 Meter Run (.25 miles – pretty much 1 loop around the church parking lot)
As thang 1 was explained, emphasized that this is a OYO, you vs you and reminded integrity with reps and time. No shame in where you finish, just push yourself.
Thang 2:
Planned as something PAX can do as they wait for everyone to finish Thang 1
this was a mary and went all the way upto 6am
A triangle path marked our 30 feet from each corner:
-Corner 1: 31 SSH, then bear crawl to the next corner
-Corner 2: 31 Fredy mercuries, then box jump to the next corner
-Corner 3: 31 seal claps, then lunge walk to the next corner
Circle of Trust
We talked about integrity earlier.
I shared with the PAX about humility in COT. Except the COT was backwords about ego in the future and pride in the past. But the intent was there and everyone got the message.
”
“When you focus on the past, that’s your ego... And when I focus on the future it’s my pride… And I kind of like to focus in the moment, in the present. And that’s humility.
”
– Giannis Antetokounmpo
This wasn’t just cause it was IRONPAX. This applies to us regardless of what phase we are in our physical, spiritual or mental efforts. Remain humble and focus in the moment.
We prayed for the situation in Afganistan, our leaders, 1bar’s/Aladdins MIL, folks who are sick from covid and general safety of the PAX across F3.
Naked Man Moleskin
IRONPAX is starting tomorrow. I remember I was fairly new to F3 last year around this time when the challenge started. I was struggling thru the challenges, but glad i stuck with them with the help of PAX. Ive made some progress in my physical ability in the past year, but also have much to improve on. Regardless, looking fwd to the challenge, looking fwd to push the new folks and chase the veterans.
Set a goal to push people to Q and HC more at the Citadel since Tuesday’s is a hard sell since so much is going on with neighbouring AO’s, def a good/growth problem :).