August 3, 2018 – Epiphany

August 3, 2018 – 05:30

AO: Epiphany

Q: BoneDaddy

PAX: GoldStar, Pepper

As the clock ticked down to starting, only three PAX had arrived to take on the IronPax Challenge. After a brief explanation of the IronPAX Challenge and the exercises in the pre-season workout, the PAX proceeded to warm up.

Warm Up:

100-yard jog x2

50-yard butt kicks

50 yard high knees

Abe Vigoda on your own

IronPax Challenge Pre-Season:

25 hand-release merkins

100-yard bear crawl

25 hand-release merkins

100-yard bear crawl

For Time: GoldStar (07:05), BoneDaddy (12:27), Pepper (13:37)

Make sure you record your time

Death by Air Squat:

Every minute on the minute perform air squats. PAX started minute with 2 air squats increase by 2 every minute continue until unable to complete rounds needed total within the minute. (Minute 1 = 2 air squats, minute 2 = 4 air squats, minute 3 = 6 air squats etc.)

Total Reps = GoldStar 240 air squats (15:00), BoneDaddy 180 air squats (13:00 – 2 air squats), Pepper 156 (12:00)

With F3 Workouts, it is often difficult to determine whether one is progressing in their fitness. The F3 Q Source states “To [an Amateur], what truly matters is only that he make periodic resolutions and look like he is trying to fulfill them. Then, when the circumstances of his life inevitably undo whatever small progress he might have made, he can repeat the process without being completely embarrassed. For that man, it is all about the appearance of the process not the substance of the progress.” In order to prevent amateur status and provide some proof of the PAX’s progress, F3 Dayton’s Friday morning workout should always provide at least a portion of the workout that can be scored, whether that be the number of reps or time to complete.



Pepper with the WOW (Words of Wisdom)

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