Congratulations! You made it to Week 5. You didn’t think that we were going to let the 5th Anniversary of the IronPAX Challenge go by without some kind of surprise? Did you??? Well, here’s the surprise. A Week 5 workout is upon us. And of course, we couldn’t let an IronPAX Challenge go by without the PAX favorite exercise – the murder bunny. Before we get into this week’s challenge, T-Claps to:
- the IPC Braintrust (yes, it’s a real thing) for designing, testing, re-designing, and re-testing the workouts we “enjoyed” every week. We hope they were challenging and there was enough variety every week to appeal to all of the HIM’s who participated.
- kobayashi – the man behind the curtain, the IT wizard himself. There is a lot of work that needs to be done behind the scenes. <–kobayashi did not write this. kobayashi appreciates the thanks. kobayashi wishes all the PAX of F3 Nation could follow simple instructions.
- F3 Waxhaw for their continued support and enthusiasm behind this challenge. If you haven’t heard, they are even organizing a convergence on November 12th. It’s going to be one heck of a day. We’re ironing out the details, but everyone is invited. We will be incorporating all 3 F‘s that day.
- and finally to all of you. For signing up. For doing the workouts. For pushing yourself. For “picking up the 6”. For using this as a way to grow individually and as a region.
Reminders
Submit your score here! You can complete the workout and submit your results as many times as you would like. Just know that the last score submitted will be the one used in calculating your place in the standings. The scoring window will stay open for the entirety of the IronPAX Challenge, but in order to be considered for the weekly competition, you must complete the workout and submit your score by midnight the Saturday following the release of the workout.
This is a You vs You challenge. Guys are going to be faster and stronger than you and that’s okay. All that matters is that at the end of the workout, you can say that you went as fast or as hard as you could. And if you answer yes to that question, than you completed the challenge. This is designed to push yourself and your region to grow together.
Once again, ScarU is providing suggestions on how to modify the workout so all men can participate. There is nothing wrong with modifying the work. It’s You vs You. Keep pushing yourself. Making yourself better.
Return of the Kraken
Format: This workout is 5 rounds for time.
Set-up:
- Measure out 10, 20, and 30 yards
- Set an EMOM timer for 5 minutes.
5 Kraken Burpees every 5 minutes. When the EMOM timer goes off, stop what you’re doing and do 5 Kraken Burpees.
Round 1
- 10 BDE Burpees
- 10 yard Murder Bunny
- 10 BDE Burpees
- 10 yard Reverse Murder Bunny
Round 2
- 20 Thrusters
- 20 yard Murder Bunny
- 20 Thrusters
- 20 yard Reverse Murder Bunny
Round 3
- 30 Bonnie Blairs (the Hard way)
- 30 yard Murder Bunny
- 30 Bonnie Blairs (the Hard way)
- 30 yard Reverse Murder Bunny
I’m beginning to sense a trend
Round 4
- 40 Jungle Boi Squats (2 Spoonz Style)
- 20 yard Murder Bunny
- 40 Jungle Boi Squats (2 Spoonz Style)
- 20 yard Reverse Murder Bunny
Well, I thought there was a trend
Round 5
- 50 Merkins
- 10 yard Murder Bunny
- 50 Merkins
- 10 yard Reverse Murder Bunny
Modified Version of Return of the Kraken
Scoring
Total time to complete the workout