“The Win” Volume 2 – IPC 2023 Week 0 - F3 Greenwood

“The Win” Volume 2 – IPC 2023 Week 0

September means a lot of things: cooler weather (we hope), school, soccer, football, and of course, the return of the Iron Pax Challenge. Year 6 is upon us. Last year was a huge success as we celebrated the 5^th Anniversary of the challenge. And this year, we have added some things to keep the challenge fresh and new. And in keeping with the number 6, the theme for this year is “Picking up the 6”. This is a foundation of F3. Leave no man behind. YHC’s favorite memories from IPC are the stories and situations where men pushed their brothers to the end. They stayed with them “past time” as they finished the workout. They encouraged them to keep going. They didn’t leave them out there along. Let’s have more of that this year. Let’s keep “Picking up the 6”. So, once again, thanks for playing and we hope that we deliver on the reputation that we have created.

For the first time ever, two of the beatdowns are the creations of other regions. Puget Sound once again won the regional competition, so they created another beatdown. But we also have an entry from F3Indianapolis. Throughout the year, we get regions submit workout ideas for inclusion in IPC. This year, we took all of these beatdowns for a spin and the one from F3Indy emerged victorious and YHC can’t wait for everyone else to experience the pain.

Submit your score at www.f3greenwood.wordpress.com. You can complete the workout as many times as you would like, but the last score submitted will be the one used in calculating your place in the standings. Also, the scoring window will stay open for the entirety of the Iron Pax 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.

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.

F3Waxhaw has been doing the IPC workouts relay style the past 2 years as a way to challenge the regions and also to incorporate more PAX within their region who might not be able to do the workout on their own. Their recommendation on how to complete this week’s workout relay style. You can recruit as many guys as you want to complete the relay.

https://youtube.com/watch?v=cKod5I0K6Xw%3Fsi%3DPHrJE7qlOU1hJGra

“The WIN” Volume 2

• Workout is in honor of Gary R Wieneke, SP4, who served in the United States Army as an X-ray Spec with the 128^th Evac Hospital in Germany from September 1955 to 1958. Mr Wieneke is the father of one of F3Greenwood’s own, Michael Wieneke, F3Brut. Mr. Wieneke passed away at the age of 83 and Brut created this workout in honor of him.
• Aside from serving his country, Mr. Wieneke was a renowned track and field coach in the US. He coached the US Junior National Team. He was the head coach at the University of Illinois from 1967 until his retirement after the 2002-2003 season. Wieneke was a nine0time NCAA District IV Coach of the year, was named the NCAA National Indoor Track and Field Coach of the Year in 1987 and garnered three Big Ten Outdoor Coach of the Year. He has been inducted into numerous different Halls of Fame, among them are the US Track and Field and Cross Country and University of Illinois Athletic Halls of Fame.
• Behind the numbers
  • 800 meters was his best event. He coached 11 different student-athletes to 27 Big Ten titles in this event
  • 13 reps for the warm-up exercises represents the number of Big Ten Conference Championships his teams won
  • 5 warm-up exercises represent 1 for each Olympic athlete that he coached
  • 7 different exercises and the 8 burpees after each exercise represent the date he passed away – 7/8/2021
• Format
  • Complete the workout for time
• Need a 400-meter track or path marked out
• Coupon is needed for this workout
• Start the timer when the warm-up starts.
• The Thang
  • Warm-up (performed in cadence)
    • 13 reps of each exercise (all 4 count)
      • SSH
      • Imperial Walkers
      • Shoulder Taps
      • Mountain Climbers
      • Plank Jacks
  • 800-meter run
  • 85 reps of each of the following exercise. Perform 8 burpees after completing 85 reps of each exercise, including the KB Swings.
    • Hand Release Merkins
    • Big Boy Sit-ups
    • Goblet Squats
    • Dips
    • Overhead Press
    • 4 count flutter kicks
    • KB Swings
  • 800-meter run

Modified Version of “The WIN” Volume 2

Exercise	Reps	Modifications
Warmup		Modify as necessary
800 m run		400 m run or walk
Hand Release Merkins	85	42 reps
Burpees	8	4 burpees	8 flying squirrels
Big Boy Situps	85	42 reps	LBCs
Burpees	8	4 burpees	8 flying squirrels
Goblet squats	85	42 reps	adjust coupon wt
Burpees	8	4 burpees	8 flying squirrels
Dips	85	42 reps
Burpees	8	4 burpees	8 flying squirrels
Overhead press	85	42 reps	Chest Press
Burpees	8	4 burpees	8 flying squirrels
4 count flutter kicks	85	42 reps	2 count flutters
Burpees	8	4 burpees	8 flying squirrels
KB Swings	85	42 reps	adjust coupon wt
Burpees	8	4 burpees	8 flying squirrels
800 m run		run or walk

Relay Style courtesy of F3Waxhaw

Week 0
The Thang			Pax
Warm-Up	13 reps each	SSH
		Imperial Walkers
		Shoulder Taps
		Mountain Climbers
		Plank Jacks
The WIN	Run	400M
		400M
	HR Merkins	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	BB Situps	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	Goblet Squats	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	Dips	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	Overhead Press	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	4-count Flutter Kick	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	KB Swings	17 reps each
		17 reps each
		17 reps each
		17 reps each
		17 reps each
	Burpees	8 reps each
	Run	400M
		400M