IronPax or not, there is a workout for you at Smackdown.

QIC:  Recycle

Date: 9/22/2020

PAX: Hambone (RESPECT), Burrito, Prosciutto, Whittler, Old School (RESPECT), Natty Light, Afterbirth, The Count (RESPECT RESPECT), Lutefisk, Pediasure, Napoleon, Holy Kiss, Red Raider, Pomade, Laces Out (RESPECT), FNG-Shank, Gusher, Snow Patrol, Pound Dog

AO: Smackdown


49 degrees, cool, clear, the gloom sky was filled with stars. Too bad the IronPaxers couldn’t see them doing murder bunnies.


(For Non-IronPaxers)

SSH x20 IC
FF x10 IC
WMH x10 IC
TGE x10 IC
Rev x10 IC
MNC x10 IC
OP x10 IC
OC x10 IC
SC x10 IC
SSH x15 IC

The Thang

(IronPax had already begun in earnest while non-IronPaxers were warming up)

Lazy Dora
PAX partner up.

100 Merkins in 10s while partner holds plank
200 LBCs in 20s while partner holds feet 6 inches off the deck
300 Squats in 30s while partner holds Al Gore

Start with 10 8 count bodybuilders, mosey to the fence and do 1 toe merkin
Finish with 1 bodybuilder and 10 toe merkins

Flutter kicks
Big boi situps

Mosey Lap to pickup IronPaxers




Getting back to basics
1st F – Fitness – the workout is the magnet that pulls men in

2nd F – Fellowship – the glue that causes men to stick out more and more workouts. The reason that men keep showing up in the gloom – the relationships and bonds that are formed when we are out here together embracing the sucks. F3 is not just about getting better, it’s about getting better together.

3rd F – Faith – the dynamite. This is where we recognize that we are more than just physical beings, that we want to grow holistically…mind, body and soul. We have also found that many F3 participants, after getting in the best physical shape of their adult lives and meeting their social needs for the first time as adults, start taking a more serious approach to questions of purpose and significance.


Playlist: Stone Temple Pilots, The Black Crowes, Jane’s Addiction, Bush, Godsmack, Ray Parker, Jr

We were split evenly for the workout: 10 IronPaxers and 10 non-IronPaxers, but we were all back together for the COT.


Afterbirth VQ at #smackdown Thursday 9/24

John Doe brings the pain to #convoy on Saturday 9/26

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