AO: ao-tracks Q: Chopsticks PAX: Birdie (110/150), Precious, Neon, Pigskin (160/175), Lemon, Chopsticks FNGs: None COUNT: 6 CONDITIONS: not too humid. Cool. Perfect. WARMUP: Weedpickers Windmills Michael Phelps Moroccan nightclub Little baby arm circles Hangover THE THANG: modified Pull-ups at railing 50 Incline merkins at railing 100 Hold squat (or pick up reps) for 6. […]
Starting October Strong Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Miyagi, Pigskin (150/175), Chopsticks, Birdie (110/150) FNGs: None COUNT: 4 CONDITIONS: nice & less humid WARMUP: Wind Mills, Weed PIcker, SSH & Moroccan Night Club. THE THANG: here’s the link to the workout f3greenwood.org/all/ironpax-challenge/bert-wod-ipc-2025-week-4 MARY: No time ANNOUNCEMENTS: COT:
IPC Week 4 – Bert WOD Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Miyagi, Pigskin (150/175), Precious, Neon, Birdie (110/150), Lemon FNGs: None COUNT: 6 CONDITIONS: humid WARMUP: moseyed to the parking lot along the railroad track/behind the redbrick building for Wind Mills, Weed Picker, SSH, Imperial Walker & Michael Phelp. THE THANG: Thang #1: High Plank & Mercan while reciting the
AO: ao-tracks Q: Homer (35/150) PAX: Luau (208/200), Chopsticks, Precious, Homer (35/150), Birdie (110/150), Anthony Gomez, Wall-E FNGs: 1 Wall-E COUNT: 6 CONDITIONS: nice morning. WARMUP: disclaimer give me more intentionally with FNG in attendance. Side Straddle Hops, weedpicker, hill billy, little baby arm circles. Mosey to back side of city hall to bottom of
AO: ao-tracks Q: Miyagi PAX: Pigskin (150/175), Enterprise, Homer (35/150), Neon, Luau (206/200), Holy Water, Miyagi, Precious, Birdie (110/150), Lemon FNGs: None COUNT: 10 CONDITIONS: 65 and clear WARMUP: n/a THE THANG: “8 track” 8 rounds: each round is a 400 m lap and then a workout. 1. 20 Cleveland Rocks 2. 200 ft Coupon
8 Track – IronPAX 2025 Week 2 Read More »
AO: ao-tracks Q: Pigskin (150/175) PAX: Luau (192/200), Birdie (110/150), Toto (58/110), Pigskin (150/175), Precious, Animal, Carabiner FNGs: None COUNT: 7 CONDITIONS: WARMUP: Animal led, finished with a train tax and a mosey to the stairs! THE THANG: Stairs Tribute :flag-um: : All work is centered around Sets of Stairs (30 stairs each set). Round
AO: ao-tracks Q: Miyagi PAX: Chopsticks, Miyagi, Carabiner, Pipes, Tinker Bell, Fireball, Birdie (110/150) FNGs: None COUNT: 7 CONDITIONS: chilly WARMUP: dread of this workout THE THANG: 50-minute AMRAP – Count the total number of 100-meter sprints. – If time stops and you’re in the middle of the sprint, it does not count. Whole numbers
IronPAX 2025 Week 1: Feeks WOD Read More »
AO: ao-tracks Q: Chopsticks PAX: Luau (187/200), Miyagi, Neon, Stitches, Precious, Chopsticks FNGs: None COUNT: 6 CONDITIONS: perfect WARMUP: Weedpickers Windmills Michael Phelps Hangover motivators – 5 count 3 minute plank while reading an excerpt from q-source on exhortation. THE THANG: 7 forward movement exercises taking us from city hall to the street. Lunge walk
Keep Moving Forward (7 levels) Read More »
AO: ao-tracks Q: Birdie (110/150) PAX: Pigskin (148/175), Miyagi, Precious, Pipes, Birdie (110/150), Neon, Tinker Bell, Lemon, Garfield FNGs: 1 Garfield COUNT: 9 CONDITIONS: perfect WARMUP: Wind Mills, Weed Picker, SSH, Moroccan Night Club THE THANG: Tellier WOD – Format – Complete the workout for time – Equipment – Cones or markers for 5-yard, 10-yard,
IroxPAX Challenge Week 0: Sgt. Zachary Tellier WOD Read More »
AO: ao-tracks Q: Precious PAX: Luau (182/200), Birdie (110/150), Chopsticks, lemon FNGs: None COUNT: 5 CONDITIONS:65° WARMUP: 15 ssh, 10 oh claps, 10 seal claps, 10 windmills THE THANG: Mosey to stage Do rise sets 4 stations, 4 corner style go to any corner in any order, come back. Do different transportation to each area