04/07/2025 – IronPAX Challenge 2018 – Week 1:
Date: 04/07/2025
Time: 5:30 – 6:15 AM
Location: The Foundry – Gateway Middle School, Maumee
Q: Bourbon
PAX: 10 PAX:
Meatloaf
Coconut
Guardian
Rudy
Dutch
Photon
Landslide
Fat Amy
Huckleberry
Bourbon
F3 Mission: Fitness, Fellowship, Faith; To plant, grow, and serve small workout groups for men for the invigoration of male community leadership
Principles of F3:
• It must be free of charge
• It must be open to all men
• It must be held outdoor, rain or shine, hot or cold
• It must be peer led in a rotating fashion by men who participate in the workout, with no training or certification necessary
• It must end with a Circle of Trust (COT)
Disclaimer
Warmup:
• Stretch while Q explains the beatdown
Beatdown:
• 4 Rounds for time:
o 50 Air Squats
o 40 BigBoi Sit Ups
o 30 Merkins
o 20 Bonnie Blairs (Jump Lunges. 2 legs=1 count)
o 10 Burpees
o Run 400 Meters (lap around a track)
• Results (mm:ss):
o Bourbon: 25:10
o Coconut: 26:32
o Fat Amy: 27:44
o Meatloaf: 29:51
o Huckleberry: 30:19
o Rudy: 30:39
o Photon: 35:14
o Guardian: 35:26
o Dutch: 36:10
o Landslide: modified/walked
Count-O-Rama and Name-O-Rama
Learn about the 6: Photon.
Announcements.
COT / Prayers and Intentions.
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