T-claps to the pax of F3 Greenwood for once again sponsoring the Iron Pax Challenge. This was week zero, kinda a warmup for the main event which is starting on Sunday and continuing with a weekly challenge to see which regions pax can get the best time for the specified workout.
Now, to DRM's knowledge the Core pax (except maybe Carrier, but he's really more of an Android than Core pax) have not been big participants in #IPC. We focus on form and keeping it kinda breezy over here at Core, not speed. But it is a CSAUP challenge and we do like stupid stuff, so maybe.
DRM asked the pax that posted on Saturday (not the real tough guys like Rev and Scrum, Ditka and Grapevine, M&M and Pigskin you know the real studs) if they wanted to do the weak zer0 IPC workout or the beatdown DRM had as an alternative. The vote was not even close, bring on the DRM main event. We circled up on the best grass in Metro and here's what we did:
COP: DRM Shuffle (catching on nationwide), IW, Sharon Towers, Mtn. Climbers, Trailer park Merkins, Plank, Plank with Leg Extensions, Squats - all IC to 15 or 20.
Set 1 - do 3 times
100 Burpees
200 Alternating Lunges
150 Merkins
200 reverse Crunch
150 Tricep Dips
Run around track
Set 2 - do 3 times
300 Mountain Climbers
250 Squats
150 Carolina Dry Docks
200 Freddy Mercury
600 Second Plank
Run around track
Set 3 - do 3 times
150 Wide Arms
150 One Legged Squats - eacg side
600 second run in place
200 WWII Situps
150 J-Los each side
Runaround track.
Mary: Rosalita, Wipers, Superman
COT and takeout by DRM
NMM
At Core we don't focus on timed events or speed. Our workouts are an incredible demonstration of form. We take our time and get it right. We make every rep count.
And we count by 10's.
DRM makes the pax count to 60 or whatever number he chooses on planks and running in place. We go around the circle increasing with each pax member. Surprisingly the pax is actually getting better at this. We counted by 3's and 5's today and it went fairly well. Biggest dilemma was whether to start at zero or 3. Blue Tornado struggled as DRM gave multiple instructions.
Hoedown seemed strapped for "dad" jokes this am. Just sayin'.
Next F3 Metro blood drive in support of #F3FreedToBleed is September 10th at Sugar Creek Brewery. Backup has offered to give everyone who donates 4 kegs of Sugar Creek Pale Ale a pint of blood. Or something like that. It's definitely a great offer and you can save a life or three by donating. The need is great due to COVID impact on blood drives. Also you can get Money off your back about being a #HIM and signing up to donate.