IronPAX Challenge Week 2
Drama Free, Slightly Complicated. F3 Puget Sound’s vision of what an IronPAX workout should look like. Crazy 88’s
2021 IPC WOD Week 2: “Crazy 88’s” – 4 Rounds for Time
Requirements: Football field (sideline to sideline) or some other large area with two parallel lines measured out 160 feet apart. 1 Coupon (Cinder Block) per PAX.
The men of F3 NWA showed up with individual determination and united by a desire to push our bodies beyond the the “quit”. We are reminded there are many facing much greater challenges than these “crazy 88s”… Let’s go!
• Quick 400 meter mosey
• Neck rolls (10- both sides on my count)
• Moroccan Nightclub – in cadence 10
• Arm pull over (12 count cadence)
• Abe Vigoda (10 count cadence)
• High knees (10 count cadence)
• SSH (10 count cadence)
Round 1: Burpees & Sprinting
Do 8 Burpees on the sideline, sprint to the far sideline and do 8 more. Continue until the 11th set of 8 Burpees are complete (88 total)
Round 2: Squrls & Coupon Carries
Do 8 Squrls* on the sideline, coupon carry to the far sideline and do 8 more. Continue until the 11th set of 8 Squrls are complete (88 total)
*Squrls = Squat while curling coupon up to chest.
Round 3: Overhead Presses & Rifle Carries
Do 88 Overhead Presses on the sideline, rifle carry to the far sideline, do 88 more (176 total). Rifle carries may be done holding the coupon horizontally or vertically, but the arms alone are holding it up. Rx = No resting it on your head.
Round 4: X-Factors, Bear Crawl & Crawl Bear
Do 88 X-Factors** on the sideline, Bear Crawl to the far sideline. Do 88 more, then Crawl Bear back to the sideline (176 total) – PAX must cross the field once by Bear Crawling and once by Crawl Bearing. It is PAX choice which one they do first.
**X-Factor = on your six, begin each rep by spreading your body out into an X, with the backs of your hands and your heels all touching the ground. Then with straight arms and your elbows locked, pick one hand reach up & touch your opposite foot (1 touch = 1 rep). Then alternate to your other hand and foot for the next rep. Repeat as needed.
Circle of Trust
F2 event today
Pray for Emma, Dutch Oven, Collin Mathews and for all the hearts of the F3 men
Naked Man Moleskin
I am 3rd…
If you haven’t read Freed to Lead book… I would encourage you to do so. There are are parts of the book that will speak directly to you and you will have a better understanding of why F3 connects men. Moreover through the reading you will be better equipped to share F3 with other men that are placed on your hearts or in your circle of influence.
YHC – Be awesome with your blessings!