From the comments we received across F3Nation, it sounds as if The WIN – Volume 2 was the perfect start to Iron Pax 2023. We look forward to the next 4 weeks as we hope these workouts continue to stretch each PAX who does them and each region that buys into the challenge itself. Reminder to 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. This week, the scoring measures is repetitions.
F3Puget Sound has provided us with another beatdown of epic proportions from the great Northwest. They continually outdo themselves every year with the workouts they create as winners of the regional competition. Will they win it again this year? Well, that’s up to all of you. Make sure to watch the video for demonstration of proper form of the exercises and to make sure you understand the flow 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.
“Participation Award” WOD
Format
- 45min AMRAP (with E5MOM: 20 yards Mode of Transportation (MOT))
- Coupon and EMOM timer is needed for this workout
- Set an EMOM timer for 5 minutes and when the timer starts, the workout starts. This out-and-back
- E5MOM MOT will happen 8-times during the WOD on the 5th , 10th , 15th , 20th , 25th , 30th , 35th & 40th min
- Set out 2 cones
- 1 cone is at the starting line
- 1 cone is 10 yards out
The Thang
- In each of 3 rounds, PAX must alternate between executing 10 reps of each of the round’s two exercises until 80 total reps are completed (40 reps of each exercise).
- Throughout the WOD, every 5 minutes PAX must complete a 20-yard (10 out / 10 back) MOT associated with the round they are executing before continuing to execute reps
- If time remains after completing all three rounds, loop back to the beginning & repeat from round 1 to continue adding reps to score until time expires.
Score = Total Reps Completed
Round 1
Exercises: Flying Squirrels / WW3 Sit‐ups
MOT during this round: Coupon Lunge Walk
Round 2
Exercises: Block‐Over Burpees / No-Cheat Merkins
MOT during this round: Murder Bunny
Round 3
Exercises: Thrusters / Jillian Michaels
MOT during this round: Rifle Carry
Example of the workout
- EMOM timer starts
- PAX begin round 1 by performing 10 Flying Squirrels. After completing 10 Flying Squirrels, then perform 10 WW3 Sit-ups. After completing 10 WW3 Sit-ups, then perform 10 Flying Squirrels. Repeat this back and forth until you complete 80 reps total – 40 Flying Squirrels and 40 WW3 Sit-ups.
- If you complete 80 total reps before the EMOM timer goes off, proceed to the prescribed Round 2 exercises and repeat the pattern above.
- If the EMOM timer goes off in the middle of the round, perform the prescribed MOT for that round.
- This repeats for 45 minutes.
- Workout is over after 45 minutes.
Modified Version of Participation Award
| Exercise | Modification |
| Flying Squirrel | Plank or Mountie Climbers |
| WW3 Sit ups | Big Boy Sit ups, American Hammers, or LBCs |
| MOT Coupon Lunge Walk | Lunge Walk No Coupon |
| Block over Burpees | Flying Squirrels |
| Hand Release Merkins | Regular Merkins |
| MOT Murder Bunny | Bunny Hop No Coupon |
| Thrusters | Curls |
| Jillian Michaels Burpees | Regular Burpees or Flying Squirrels |
| MOT Rifle Carry | Single Arm Coupon Carry |
| **** | Can always adjust weight of coupon |
| **** | Can always adjust speed of movement |
| **** | Can always adjust reps |
| **** | Can always substitute exercises |
Downloadables
Proctor sheets, signage, etc
https://drive.google.com/file/d/1RWgq5aGsHRap0vBPhGAapjYE1jydgedK/view?usp=sharing
Participation Award Relay Style
Relay Style – 2023 IPC Week 1 “Participation Award”
| The Thang | Pax | |||
| Round 1 | Fly Squirrels | 10 reps | ||
| WW3 Sit Ups | 10 reps | |||
| Fly Squirrels | 10 reps | |||
| WW3 Sit Ups | 10 reps | |||
| Fly Squirrels | 10 reps | |||
| WW3 Sit Ups | 10 reps | |||
| Fly Squirrels | 10 reps | |||
| WW3 Sit Ups | 10 reps | |||
| MOT: Coupon Lunge Walk | 20 yards | |||
| Round 2 | Block Over Burpees | 10 reps | ||
| No Cheat Merkins | 10 reps | |||
| Block Over Burpees | 10 reps | |||
| No Cheat Merkins | 10 reps | |||
| Block Over Burpees | 10 reps | |||
| No Cheat Merkins | 10 reps | |||
| Block Over Burpees | 10 reps | |||
| No Cheat Merkins | 10 reps | |||
| MOT: Murder Bunny | 20 yards | |||
| Round 3 | Thrusters | 10 reps | ||
| Jillian Michaels | 10 reps | |||
| Thrusters | 10 reps | |||
| Jillian Michaels | 10 reps | |||
| Thrusters | 10 reps | |||
| Jillian Michaels | 10 reps | |||
| Thrusters | 10 reps | |||
| Jillian Michaels | 10 reps | |||
| MOT: Coupon Lunge Walk | 20 yards | |||
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