Upcoming Workouts

Bring a water/change of shirt for the next beatdown. Goal is to do 20 to 25 stairs

We will play slow pitch softball under the lights at Vespa Stadium at The Armory! (Conrad field) Standard swamp softball rules. Bring your glove and a friend. Will need 15 pax for a competitive game! No glove? Show up and borrow one.

8 Sets of the following 8 exercises, with a rep count of 8, in an ⅛ of a mile loop. Merkins Jungle boy Burpees Side straddle 2 is 1 Bonnie Blair's 2 is 1 Squats Lt Dan Mt climber 4 is 1

partner up with me, because the ramp looks so fine that we're doing it another time.

Bring a block!!

We will be playing a game of battleship. Each shot requires a buy in, with penalties in play for misses. Come help us collectively beat the average.

Stick around for a cup of vanilla flavored Mohr Roastery coffee.

I have to miss the Garmin half marathon due to another commitment. This is my reschedule. Feel free to join. Running around a 8:30 pace.

It’s time to dust off my Saturday morning running shoes. Come out for the standard Run/Ruck and get 1% better.

It is Labor Day weekend. Let’s take a deeper dive into value of work and carrying the load.

Whether it's your first entry or you want to improve your time, come on out to enjoy the push. 4 rounds for time: 5 Man-Makers (Blockees) 11 BDE Situps (WWIIIs) 26 Thrusters 31 Lunges The Hard Way (2 is 1) 141 yard run Block required unless you are modifying.

Will not be a Battlefield Burner… but we will get some full body work and stretching. Non-IPC, just body weights and chill! No block Wear a vest if you want an up button

Let's get together and do some laboring on this labor day weekend.

Life is full of choices. You can either run hills or ruck. Your choice.

Come out and see how you can save on our mutual quest to get 1% better! Coupons will be provided.

https://f3greenwood.org/ironpax/preblasts

We will be taking a tour of local football fields. We'll make our way to the Foundry, and then we'll head to Wakanda for field number 2.

Meet in the parking lot by the river Hill repeats

Will update as we get closer.

In memory of those lost on 9/11. Note the location and early start time. This will be occurring at The Pump Station stairs and will be replacing the Nightmare Beatdown. If memory serves me correctly, this takes roughly an hour. Bring a ruck with as much weight as you think you can carry for 110 stories. And then add 10 more pounds.

25th anniversary of the 9/11 tragedy. Will have a Beatdown featuring stairs, elevation, and a workout with weight. *This will be a modified version of the 9/11 stair climb. If you want to get the true 2200 steps, head to The Wall on 9/11* Bring a vest or ruck sack.

Pre-Blast: ​What happens after the tragedy? ​On September 11th, our nation faced unimaginable destruction. On September 12th, we saw an unprecedented level of unity, resilience, and brotherhood. First responders ran toward the fire, ordinary citizens stepped up to lead, and neighbors had each other's backs. What can we learn from these unified leaders and how can we apply it to our families, our workplaces, and our community.

To honor the 9/12 spirit of unity, the BD at The Fortress is all about teamwork. We’ll hit a very short, deliberate 9/11-themed warm-up, and then we are going straight into Ultimate Frisbee. Please HC early if you can, so I can plan accordingly!

Equipment Standard block Beatdown Routine Station 1 – Hill Ladder Complete the Rep Ladder (10 → 1): * 10 Man Makers, 10 Curls, 10 Squats * Run up the hill and back * Then 9 of each, run * Then 8 of each, run * Continuing down to 1 of each, running each round Station 2 – Stair Ladder Complete the Rep Ladder (10 → 1): * 10 Burpees, 10 Full Extension Crunches, 10 Block Dips * Run up the stairs and back * Then 9 of each, run * Then 8 of each, run * Continuing down to 1 of each, running each round Station 3 – Bards Coffee

Are you ready to save the earth realm at the tournament? We have already lost 9 in a row. HC and find out. Bring a block/gloves. Ukulele and I are co-Q’ing this one.

Just a ruck

Meet by the Cinemark theatre for a beatdown that'll make your hair stand on end.