Lake Shore Park

64°, Fine & Dandy

8 PAX: Homer, chick, GTL, Waddle, Guns N Roses, Arts & Crafts, Payday, Rancid

QIC: Rancid

 

0530 – WELCOME, BROTHERS! 

F3 – Fitness, Fellowship and Faith

It is the mission of F3 to plant, grow and serve small workout groups for the invigoration of male community leadership.

Introduction and disclaimer. No FNGs.

This year’s IronPAX Challenge is, once again, curated by our brothers from F3 Greenwood.

It is a 4-week challenge running thru 10/2.

There are currently 2,600+ PAX registered from 127 regions around the world. You can still get signed-up at F3Greenwood.com. This is to be, above all else, FUN!!!

“Push yourself. Cheer on your brothers.”

This week, we are running a Hero Workout called CAPOOT. It is an individual workout for time. All scores are self-reported.

 

THE THANG

CAPOOT

100 Merkins (a.k.a. – Push-Ups)

800 meter Run – 2 Laps

75 Merkins

1,200 meter Run – 3 Laps

50 Merkins

1,600 meter Run – 4 Laps

25 Merkins

2,000 meter Run – 5 Laps

 

Times

30:31 – Guns N Roses

36:29 – Waddle

40:05 – chick

40:44 – Arts & Crafts

43:25 – GTL

43:43 – Rancid

44:00 – Homer

51:39 – Payday ]

 

COT

Count-off. Video Name-O-Rama. Announcements.

Thank you, Sky Q!

PAX for PCL (Parking Lot Coffeteria)

SYITG!

Aye,

Rancid