August 26, 2019 | AO – Cornhusker Handicap | Stinson Park | 78°

PAX:  Picabo, Squidward, Bubbles, Smashmouth, Jean Claude, Singlet (FNG), Cyclone, T-Bird, OMT, Gunner, TC, Huffy, Lucky Charms, Twin Peaks, Gumbo (FNG), Betamax, Flo, Blue Suede, The Plague

Q: The Plague

Welcomed 19 PAX to a very nice morning at Cornhusker HC. Explained the mission of F3 and gave the disclaimer. Looked for FNGs – found 2 FNGs and welcomed them with great joy and enthusiasm. Explained today’s week 0 workout for the IronPaxChallenge and the rules for scoring ELAPSED Time.


The PAX moseyed to the tower for warm-a-rama.

  • SSH 15 IC
  • Sun Gods 20 IC (10 each direction)
  • Windmills 15 IC

The Thang – Week 0


6 Rounds for Time:

  • 24 Squats
  • 24 Merkins
  • 24 Walking Lunge Steps (count right leg only)
  • 400-meter run

All PAX completed the full reps and even had time for some 6MOM.

PAX moseyed back to the shovel flags for 6MOM.


  • Tempo LBCs 15 IC
  • Kobe Bryant’s 15 IC
  • John Wicks 15 IC
  • Reverse Crunches 15 IC


  • The Plague asked PAX to reflect on their desire to be in control – had the PAX lift their arms up to the sky to symbolize praise and surrender
    • You don’t always have the power to control but you always have the power to surrender
  • TAPS – continue to pray for all our F3 brothers who are injured or unable to attend workouts due to other circumstances
    • Plague closed out in prayer
  • Coffeteria/3rdF at Starbucks


The Plague

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