IronPax Week 0

Q: Chilipepper 16 PAX in attendance.  Bing, Manziel, RedCard, Samurai, BP20,  Woodford, Bladerunner, Roudy, Pincher, Wolverine , Lobstaah, Olympus, Tugboat, Sir  Wallace.     5 core principals were announced and IronPax was explained.  Proceeded to a Mozy with ButtKickees, nur, high knees.  We followed that with SSH, Strawberry Pickers, Michael Phelps. The Thang 4 Rounds …

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Love God, Love People…. and love yourself, kinda

QIC- Goob Weather- very breezy and actually kind of nice Pax- Snapshot, Steel, Wolverine, Kotter, Stagecoach, Pin Cushion, BP20, Red Card, Goob At precisely 5:15:00 while the Pax were trying to figure out who was on Q, Goob barked out the 5 core principles and pled with the men to follow his lead for a …

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v.A.p.e.

16 pax, Condenser at the Q visualize, ARTICULATE, persuade and exhort… these are the four skills a leader must APPLY to be effective. Much more of that here: read: https://f3nation.com/lead-right-q3/ and/or listen: https://open.spotify.com/episode/4WRGP7WLMDsnYelquzA853?si=DDRsmN-JStGeW5FX2RlPow and/or watch: https://youtu.be/RDJgOZamUmE Men, we must APPLY these skills. Many of us HAVE THE SKILL to articulate, BUT WE FAIL TO DO …

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100 Burpee club

Olympus on Q Beautiful morning, we gathered in the pavilion and noticed a few new faces, some FNGs some visitors from other sites. After disclosing the 5 F3 core principles, we wasted no time and started the beatdown. MOSI around the soccer field so everyone is aware that yes, we will be at the soccer …

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TGIF Workout!

It was an honor to VQ 21 strong and able men at Nathan Benderson Park for a long-winded beat down. The sessions started at 5:15 with 5 Core principles, a disclaimer, and a thorough warm-up. Warm-Up (x2): Windmills, storm troupers, moroccans, squats, mnt. climbers, press-ups, arm circles and Michael Phelps. We proceeded with a short …

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A burpee or two

We had 19 Pax out for a beatdown at Nolan, including Jimmy Dean circling around on his bike. If you fart-sacked and missed this beatdown, you can make up for it by doing 201 burpees. The warm-up was standard with a couple of laps of the Nolan parking lot, followed by Side-straddle hops, strawberry pickers, …

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Death Wish 50

F3 Purpose and values given. Nailed the disclaimer. Warm Up: SSH x 20 IC Dancing Bears x 10 IC ATM’s IC. Alternating Shoulder taps x 10. Tempo Merkins x 10 and regular merkins x 10 Imperial Walkers x 20 IC Moroccan Night Clubs x 10 IC. The Thang: Line up along field for Charles Bronson. …

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Captain Ron’s Tower of Terror

‘Twas a beautiful balmy July morning for the 30 brave PAX of Nolan today. There was much excitement for what was about to ensue after the prior advertisement and hype. The eager PAX and YHC began with the intro and the usual warmups. 20 SSH’s IC Strawberry pickers and stretch; walked out to 10 Merkins …

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Stations of Pain

Weather: 82 – feels like 89 at 7am QIC: Messi – VQ Pax: Messi, Bing, Woodford, Bolt, Tooth Fairy, Hacker, Ferrari, Dr. Feel Good, Miyagi, Sterling, Sir Wallace, Tugboat, LG, Spartan, Pyro, Cavalino, Lobstah, Aquaman, Samuari, BP20, Red Card, Drake, Manziel, Olympus, Big Mac, Wolverine, Pincher, Fishsticks, Crab Cakes, Trump, Rowdy 7am Struck and Messi …

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