Bombsquad IronPax2 Manmakers!

Bombsquad IronPax2 Manmakers!

Workout Date:



Vit D


Rousey, Quaker, Skidmark

The Thang:

AO: Bombsquad


Saturday was open on the Q sheet and YHC is a glutton for punishment who loves to repeatedly pick up heavy objects!  Also, there are still a few IronPax beatdowns that need to be completed by YHC.  The whiteboard was reviewed and coupons were ready!

One minute warning

Quick Disclaimer

COP: 25 SSH IC; 5 burpees;   25 Imperial Walkers IC; 20 Tempo Squats IC; 15 Little Baby Arm Circles IC; 15 LBAC in Reverse; Orthopedic shoulder series; 22 Merkins IC; 10 Burpees;

Or something close to that…

Mosey to Coupon Pile behind the Student Center, grab a cinder block, and mosey to the Parking Lot.


Beatdown was as follows from Week 2 of the Greenwood IronPax Workout.

A workout like this requires music, unfortunately YHC forgot the speaker, so Mandatory Metallica was played from the puny iPhone speaker.



Rousey brought his bucket and modified the run to a carry.

Otherwise all Pax performed the workout Rx.  YHC kept time and had to rush to keep up with the guns on Quaker and Skidmark for the curls.  It has taken until today for YHC to get his arms straight again!

We all thought we were doing well until the #Manmakers arrived on the last set…


YHC finished with 582 reps.  All pax were close to this total.  Good enough for 145 out of 346 on the F3Greenwood Leaderboard.

Over 525 pax from 52 regions participated in the Challenge with Bob the Builder a previous Guest Q from Cape Fear winning the competition.

Be on the look for Weeks 1 and 4 in the future!



Heb 6:10 For God is not unjust so as to overlook your work and the love that you have shown for his name in serving the saints, as you still do!

YHC has been greatly encouraged seeing all the service F3 Grandstand has been completing!



Vitamin D

Leave a Reply