And, here we are. You made it. You have reached week 4. You survived and overcame the: WIN Volume 2, Participation Award, BDE Mile, and the CINDY500. And hopefully along the way, you have been pushed by our region and have grown not only physically, but also as a group. Before presenting this year’s final workout, on behalf of F3Greenwood, we thank you for playing. Thank you for buying into the Iron pax Challenge. Thank you for all of the Twitter banter. Thank you for all of the stories of “guys picking up the 6”. We enjoy bringing this challenge to you each year but now…we need a beer or two before we start planning for IronPax 2024.
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 on Sunday following the release of the workout. This week, the scoring measures is time to completion.
We are happy to present you with this week’s workout aptly entitled, We Aren’t Professionals. This is a for time workout. This one incorporates some of everyone’s favorite exercises from the past, including the venerable Dark Helmet. So, for the last time, have fun with it, push each other, prod each other, and keep “picking up the 6”.
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.
We Aren’t Professionals
Format
- For time workout
- Coupon is required
- Open field with cones set out at 10 yard increments up to 30 yards.
- Cone 0 at the starting line
- Cone 1 placed 10 yards away from the starting line
- Cone 2 placed 20 yards away from the starting line
- Cone 3 placed 30 yards away from the starting line
- Need timer for 5-minute EMOM timer
- Kraken Burpee – 3 hand release merkins into a burpee after the 3rd hand release merkin
- Perfect Merkin – hand release merkin with shoulder tap to each shoulder at top
Scoring
- Total time to complete the workout
The Thang
- Set EMOM timer for 5-minutes. Perform 3 Kraken burpees every time the timer goes off during the workout. Kraken Burpee is 3 hand release merkins and then a burpee. Perform the burpee after the 3rd hand release merkin.
Round 1
- Murder Bunny 10yds to 1st cone and perform 10 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to the 2nd cone, and perform 15 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to the 3rd cone, and perform 20 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds back to 2nd cone, and perform 15 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds back to 1st cone, and perform 10 thrusters
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
- END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2
Round 2
- Murder Bunny 10yds to 1ST cone and perform 10 BDE Big Boys (WWIII Sit-ups)
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 BDE Big Boys
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
- END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3
Round 3
- Murder Bunny 10yds to 1st cone and perform 10 Man-makers (Blockees)
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Murder Bunny 10yds to 3rd cone, and perform 20 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 2nd cone, and perform 15 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to 1st cone, and perform 10 Man-makers
- Bear crawl back to start and perform 5 perfect merkins
- Run back to block, Reverse Murder Bunny 10yds to cone 0 (starting line)
- END OF WORKOUT
Modified Version of We Aren’t Professionals
The Thang
- Set EMOM timer for 5-minutes. Perform 3 burpees every time the timer goes off during the workout.
Round 1
- Lunge walk with or without coupon 10yds to 1st cone and perform 10 squats
- Bear crawl back to start and perform 5 merkins
- Run back to block, lunge walk with or without coupon 10yds to the 2nd cone, and perform 15 squats
- Bear crawl back to start and perform 5 merkins
- Run back to block, lunge walk with or without coupon 10yds to the 3rd cone, and perform 20 squats
- Bear crawl back to start and perform 5 merkins
- Run back to block, Rev lunge walk with or without block 10yds back to 2nd cone, and perform 15 squats
- Bear crawl back to start and perform 5 merkins
- Run back to block, Rev lunge walk with or without block 10yds back to 1st cone, and perform 10 squats
- Bear crawl back to start and perform 5 merkins
- Run back to block, lunge walk with or without block 10yds to cone 0 (starting line)
- END OF ROUND 1 AND IMMEDIATELY BEGIN ROUND 2
Round 2
- Lunge walk with or without coupon 10yds to 1st cone and perform 10 Big Boys or LBC’s
- Bear crawl back to start and perform 5 merkins
- Run back to block, Lungewalk with/without coupon 10yds to 2nd cone and perform 15 Big Boys or LBC’s
- Bear crawl back to start and perform 5 merkins
- Run back to block, Lungewalk with/without coupon 10yds to 3rd cone and perform 20 Big Boys or LBC’s
- Bear crawl back to start and perform 5 merkins
- Run back to block, Lungewalk with/without coupon 10yds to 2nd cone and perform 15 Big Boys or LBC’s
- Bear crawl back to start and perform 5 merkins
- Run back to block, Reverse lungewalk with/without coupon 10yds to 1st cone and perform 10 Big Boys or LBC’s
- Bear crawl back to start and perform 5 merkins
- Run back to block, Reverse lunge walk with or without coupon 10yds to cone 0 (starting line)
- END OF ROUND 2 AND IMMEDIATELY BEGIN ROUND 3
Round 3
- Lunge walk with or without coupon 10yds to 1st cone and perform 10 burpees/flying squirrels/SSHs
- Bear crawl back to start and perform 5 merkins
- Run back to block, Lunge walk with or without coupon 10yds to 2nd cone and perform 15 burpees/flying squirrels/SSHs
- Bear crawl back to start and perform 5 merkins
- Run back to block, Lunge walk with or without coupon 10yds to 3rd cone and perform 20 burpees/flying squirrels/SSHs
- Bear crawl back to start and perform 5 merkins
- Run back to block, Reverse Lunge walk with or without coupon 10yds to 2nd cone and perform 20 burpees/flying squirrels/SSHs
- Bear crawl back to start and perform 5 merkins
- Run back to block, Reverse Lunge walk with or without coupon 10yds to 1st cone and perform 15 burpees/flying squirrels/SSHs
- Bear crawl back to start and perform 5 merkins
- Run back to block, Reverse Lunge walk with or without coupon 10yds to cone 0 (starting line)
- END OF WORKOUT
We Aren’t Professionals Relay Style
***Reminder*** You need pax on stand by for the EMOM timer. A separate pax will do those each time.
| Round | Exercise | Pax |
| 1 | 10yd x Murder Bunny to Cone #1 | |
| 10 x Thrusters | ||
| 10yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Murder Bunny to Cone #2 | ||
| 15 x Thrusters | ||
| 20yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Murder Bunny to Cone #3 | ||
| 20 x Thrusters | ||
| 30yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #2 | ||
| 15 x Thrusters | ||
| 20yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #1 | ||
| 10 x Thrusters | ||
| 10yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #0 | ||
| 2 | 10yd x Murder Bunny to Cone #1 | |
| 10 x BDE Big Boys | ||
| 10yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Murder Bunny to Cone #2 | ||
| 15 x BDE Big Boys | ||
| 20yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Murder Bunny to Cone #3 | ||
| 20 x BDE Big Boys | ||
| 30yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #2 | ||
| 15 x BDE Big Boys | ||
| 20yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #1 | ||
| 10 x BDE Big Boys | ||
| 10yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #0 | ||
| 3 | 10yd x Murder Bunny to Cone #1 | |
| 10 x Man-Makers (Blockees) | ||
| 10yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Murder Bunny to Cone #2 | ||
| 15 x Man-Makers (Blockees) | ||
| 20yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Murder Bunny to Cone #3 | ||
| 20 x Man-Makers (Blockees) | ||
| 30yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #2 | ||
| 15 x Man-Makers (Blockees) | ||
| 20yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #1 | ||
| 10 x Man-Makers (Blockees) | ||
| 10yd x Bear Crawl | ||
| 5 x Perfect Merkins | ||
| Run to Block | ||
| 10yd x Reverse Murder Bunny to Cone #0 |