• When: 09/10/2020
  • QIC: Pyro
  • The Pax: Faulkner, Goose & Pyro

3 #HIMs posted Thursday morning for the first attempt at the IronPax Challenge Week 2.

All 3 completed 440 reps, with the 43-minute timer going off during the 400m run.  Faulkner takes the top of the podium for being the furthest into his run.

Come to The Bear Saturday and give this a try!  It sucks, but you’ll be glad you did it!! Aye!

IronPax Challenge- Week #1- Inspector’s Gadget

  • WHAT: IronPax Challenge 2020- Week 1 Workout
  • WHERE: Union Point Park- Grass field next to the Gazebo
  • WHEN: Gather 0525, Hard Start 0530, Soft Stop When You're Finished, 0615 Hard Stop
  • WHO: Any man or FNG
  • WEATHER: 79F, Southwest Winds
  • WHY: Week 1 of 4 of the IronPax Challenge

    • 2020 IronPAX Challenge Week 1



      Text Pyro at 252-670-6023 if you’re going to make it.  Watch the video before coming!

      Feel free to “join” virtually and do this from home (F3 Greenwood recommends the SmartWOD Timer or Seconds app).  I will have a timer with a Bluetooth speaker, maybe some musical interludes, too.

      Register for the Week 1 Challenge:

      Record your score after completing the Week 1 Challenge:

      (Yes, they’re the same link)

      Video showing this week’s exercises:


      THE THANG:

      2020 IronPAX Challenge Week 1

      Inspector’s Gadget

      Every Minute on the Minute (EMOM, called by app)- 3 burpees

      3 Burpees (Begins Rd & EMOM timer)
      50 Hand Release Release Merkins
      100 Leg Raises
      150 Jungle Boi Squats “2Spoonz Style”
      200 Big Boy Sit-ups
      250 Stationary Lunge Steps (ct ea leg as 1 rep)

      Scoring: Total elapsed time beginning with the 1st Burpee and ending with the 250th lunge step.

      *EMOM = 3 Burpees are performed at the beginning of every minute on the minute until all cumulative work is completed. Use a tabatta type app (SmartWOD Timer or Seconds) to run the EMOM.

      *Each Burpee begins and ends in the standing position.

      *Hand Release Release Merkins means that both hands are pulled off of the ground at the bottom of the merkin and 1 hand is pulled off of the ground at the top of the merkin.

      *Leg raises require feet and knees to stay together through the entire rep. The top of the rep is reached when your ankles have passed above your hips and over your abdomen. The bottom of the rep is reached when your feet touch the ground.

      *Jungle Boi Squats are a type of jumping squat. “2Spoonz Style” means that both hands touch the ground between your feet and are raised sideways until they are above your shoulders at the peak of the jump. This is an ode to Greenwood native DJ Swearinger and the hit he laid on Clemson tailback Andre Ellington.

      *Big Boy SitUps are unsupported at the feet. No leveraging feet for assistance. Both shoulder blades touch the ground at the bottom of the rep. Both shoulders clear the hips at the top of the rep. Hands are free to use as momentum.

      *Stationary Lunge Steps start in the standing upright position. Take a step forward until the Top knee is at a 90deg angle and positioned over the top of the foot. The Bottom knee should be at a 90deg angle and touching or almost touching (<1in) the ground. Step backwards until you are standing upright with both feet together at the starting position. This is one rep. Rinse & Repeat with the opposite leg. Count every step as a rep. (#EasyWay)
      **No walking lunges! This is a stationary exercise so that the EMOM timer can be heard.




IronPax Workout Week 0

  • WHAT: IronPax Challenge- Week 0 Workout
  • WHERE: 200 King St (Corner of E. Front St and King St)
  • WHEN: Gather 0525, Hard Start 0530, Soft Stop When Finished the Workout
  • WHO: Any man or FNG
  • WEATHER: Not Cold
  • WHY: Vacation Pounds to Shed
  • PREVIEW: To Prep for IronPax Challenge Week #1

    • 2020 IronPAX Challenge Week 0 Workout

      I’m planning to do the IronPax Week 0 Workout tomorrow morning, near mi casa.  If you’re joining me, text me at 252-670-6023.

      “Joining” virtually and doing it from home is welcomed, too.

      See the link for the workout.

      Short version:

      4 Rounds for time of the following exercises:

      50 Air Squats

      40 Big Boi Situps

      30 Merkins

      20 Bonnie Blairs

      10 Burpees

      400 Meter Run


05/08/2020 Virtual Workout- The Last Dance

  • When: 05/08/2020
  • QIC: Pyro
  • The Pax: Bomble, 2.0 BackTuck, Pyro

Workout details here:

05/08/2020 Virtual Workout- The Last Dance

I’m honored that the Virtual Reality workout mirrored our Virtual AO.

Bomble and Back-Tuck- Round 6

Pyro- Round 8

I’m going to compile the virtual workouts of the last few weeks and send them out.  Don’t stop moving.  Stay active.  Post to the Fartlek/Ruck It/Bushwood/Black Ops/The Point/The Bear…or Post at home.  Go for a walk.  Do something, anything to keep moving.

Come back to join the Pax in person when you’re ready. 

In the meantime, ask for help, whether it’s accountability to stay active, mentally to stay sane, or something else.  We go through life thinking independence is the strongest attribute, but in reality, interdependence- being vulnerable enough to ask another for help- can be the greatest.  I’m here for you and I’m sure many of the Pax is too.


05/08/2020 Virtual Workout- The Last Dance

  • WHAT: 05/08/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" by Texting Pyro 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 48 F and clear
  • WHY: #Accountability, one more time

    • About the only thing on sports-wise is the Bulls 1997-1998 Documentary, “The Last Dance” so we’ll acknowledge them with this workout:

      Text me tonight or at 0525 Friday morning (252-670-6023) to “join.”



      200-300 meter mosey to warm-up


      B- 5 Burpees

      U- 10 Up Downs

      L- 15 Lunges (15 for each leg, 30 total)

      L- 20 LBCs (Tempo- 3-count up, down on the 4th)

      S- 25 Side-Straddle Hops 4-count (my 2.0 Swag helped build this workout and requested these)

      Run 200-300 meters

      Rinse and repeat once.


      THE THANG:

      Back to climbing the pyramid.

      1 Burpee/2 Ranger Merkins/3 Toddler Squats/4 Plankjacks (2-count)/5LBCs  –> Run 200 meters

      Then, build the pyramid, so next cycle:

      2 Burpee/4 Ranger Merkins/6 Toddler Squats/8 Plankjacks (2-count)/10 LBCs  –> Run 200 meters

      Then 3 Burpee/6 Ranger Merkins/9 Toddler Squats/12 Plankjacks (2-count)/15 LBCs  –> Run 200 meters

      Then 4 Burpee/8 Ranger Merkins/12 Toddler Squats/16 Plankjacks (2-count)/20 LBCs  –> Run 200 meters

      Try to go up to 10 Burpees/20 Ranger Merkins/30 Toddler Squats/40 Plank Jacks/50 LBCs, and then work back if you’re really killing it(9 Burpees…8 Burpees…etc).

      Stop at 0608.



      C- 50-second Chillcut Plank (on your elbows)

      H- 40 High-Knees (both legs = 1 rep)

      A- 30 American Hammers 4-Count

      M- 20 Wide Merkins

      P- 10  Plankjacks 4-count (in à out à in à out = 1 rep)

      S- 50 Side Straddle Hops 4-Count


05/06/2020 Virtual Workout- One More Lap

  • WHAT: 05/06/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" by Texting Pyro 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 61F and a coin flip's chance of rain
  • WHY: #Accountability

      1. Text Pyro @ 252-670-6023 to “join”
      2. It looks like this will be the last week of Virtual Workout posts here, let’s bring it strong and make it great!
      3. Tomorrow we’ll pursue the Shaved Golden Strip of Pain, drawing from a prior workout but with fewer reps per exercise

      WARM-O-RAMA: Run 400 meters.  That’s it, then jump on this list:

      THE THANG:

      1. Perform the exercises in order.  After completing 2 exercises (i.e. Burpee and Calf Raises) then run a lap (200-400 meters)
      2. Keep doing this until 0612.
      3. Run 400 more meters.


05/01/2020 Virtual Workout- May Day

  • WHAT: 05/01/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 57 & Dry
  • WHY: #Accountability

    • Text Pyro at 252-670-6023 to “join” tonight or Fri AM at 0525


      1. Start with a 200 meter run to get the blood flowing.
      2. 20 Side Straddle Hops 4-Count
      3. 15 High Knees 4-Count
      4. 10 Carrot Pickers 4-Count
      5. 5 Burpees
      6. Another 200 meters
      7. 5 Burpees
      8. 10 Iron Mikes (Both legs = 1 rep)
      9. 15 Peter Parkers 4-Count
      10. 20 Imperial Walkers 4-Count
      11. 200 meters mosey

      THE THANG:

      Part #1: MAY: 5 Laps with increasing reps x 5 each round (Run ~100-200 meters between each)

      Lap 1- 5 Merkins/ 5 Austin A$$-Kickers/5 Yolking

      Lap 2- 10 Merkins/ 10 Austin A$$-Kickers/10 Yolking

      Lap 3- 15 Merkins/ 15 Austin A$$-Kickers/15 Yolking

      Lap 4- 20 Merkins/ 20 Austin A$$-Kickers/20 Yolking

      Lap 5- 25 Merkins/ 25 Austin A$$-Kickers/25 Yolking

      Austin A$$-kickers. Down on all fours, kick each leg (and the opposite hand) individually up and back. 4-count on each leg – 1 up, 2 extend, 3 back to up position, 4 down

      (If your right leg is extended also extend your left arm).

      Yolking- Coupons needed (bricks work well): # of air presses followed by same # of slightly inclined Carolina Dry Docks…to get those traps “Yolk’ed!”


      PART #2: DAY: 5 Laps with increasing reps x 5 each round (Run ~200-300 meters between each)

      Lap 1- 5 Dirty Hookups/ 5 Annie (both arms = 1 rep)/5 YOLO

      Lap 2- 10 Dirty Hookups/ 10 Annie (both arms = 1 rep)/10 YOLO

      Lap 3- 15 Dirty Hookups/ 15 Annie (both arms = 1 rep)/15 YOLO

      Lap 4- 20 Dirty Hookups/ 20 Annie (both arms = 1 rep)/20 YOLO

      Lap 3- 25 Dirty Hookups/ 25 Annie (both arms = 1 rep)/25 YOLO

      (Stop at 0609 wherever you are in the loops)

      Dirty Hookups-Performed as 4 count exercise. Pax plank up, facing a wall with eyes on wall. “1” Right hand raised to press against the wall, “2” Left hand raised to the wall (now in horizontal plank), “3” Right hand down to ground, “4” Left hand down (back to plank position)

      Annie- This exercise instructs pax on the art of clean floors, be warned some pax may break out in song and dance. Hold plank and rotate one arm in a circular motion while holding plank with the opposite arm.

      YOLO- Find a step, squat once, climb the step –> squat twice, step back down –> squat 3 times –> step up, squat 4 times –> step down, squat 5 times


      50 LBCs

      30 Box Cutter 4-Count

      10 Peter Parkers 4-Count

      Repeato and then finished.


  • When: 04/29/2020 Virtual Workout
  • QIC: Pyro
  • The Pax: Purdy Mouth & Pyro

Purdy Mouth & Pyro finished all 5 rounds of this workout:

Both reported it was a little easier this time.  Makhtar N’Diayes and Eskimo Merkins still suck…undoubtedly both will be incorporated into future real live F3 workouts.


04/29/2020 Virtual Workout- Groundhog Day

  • WHAT: 04/29/2020 Virtual Workout
  • WHERE: Right Outside Your Front Door
  • WHEN: "Gather" 0525, Start 0530, Stop 0615
  • WHO: Any man or FNG
  • WEATHER: 62, probably dry
  • WHY: #Accountability

      1. Circling back to a previous workout for Weds AM
      2. Text Pyro @ 252-670-6023 tonight or at 0525 Weds to Post.
      3. From the F3 Social Distancing Team:
      4. Helpful Video for Bomb Jacks (aka Star Jacks) and Eskimo Merkins:
      5. Text me if questions about any of the exercises.
      6. If you finish all 5 rounds with time to spare, go back to Round 1 and so on.


      Makhtar N’Diayes-  From plank position, a 4-count exercise in which you put each elbow to the ground and then back into regular plank. Named for late ’90s Sengalese basketball player at UNC notorious for his elbows. Pronunciation: MAC-tar JIE – rhymes with “sky”.

      Carolina Dry Docks- Modified push-up. Bend only your elbows, allowing body to drop head toward hands without lowering your six.

      Flutters- Ab exercise done laying on your back. Legs off the ground, alternate kicking legs as if you’re swimming. Usually done in cadence.

      Seal Jacks- Side-straddle hop but with arms in front instead of overhead (

      Bomb Jacks, aka Star Jacks- See video; also: Combination of Side Straddle Hop and Squat Jump usually done OYO. From balled up squat position jump up and spread your arms and legs into an X or “star” then return to balled up squat position.

      Eskimo Merkins- Merkin where you touch your nose to the ground and each time increase the nose touches by 1.  So for 1, touch nose to ground once, then rep 2 touch nose twice, and at rep 10, there are also 10 nose touches.