AO: The Tracks Q: Clippy , PAX: Boardwalk, Biscuit, Pipes, Clippy, landlocked, Pigskin FNGs: None COUNT: 6 CONDITIONS: Perfect WARMUP: Side Straddle Hops, Michael Phelps, Moroccan Night Club, Weed Pickers, Imperial Walkers THE THANG: 4-Corner Cooper Reps at tel:25-20-15-10 with short out and back between. Then move to the next corner. C1: Bent Rows / […]
[The Tracks] The Tracks – Full Body Coupon Bootcamp Read More »
AO: The Tracks Q: Birdie , PAX: Not Potty Mouth, Blair Witch, Precious, Birdie, Pipes FNGs: None COUNT: 5 CONDITIONS: still humid WARMUP: Weed Picker, Wind Mills, SSH, Copper Head Squat, Moroccan Night Club THE THANG: 8 pain stations. Start with all the stations (1-8) and a short mosey, rinse & repeat except drop the
[The Tracks] Birdie’s gauntlet Read More »
AO: The Tracks Q: Homer , PAX: Luau (F3 Gwinnett), Double Fault(3rdF Q/Sterling SiteQ), landlocked, Homer, Precious, Not Potty Mouth, Pigskin, Birdie FNGs: None COUNT: 8 “Is everything a joke to you, Fletch?” Irwin Fletcher would be a great F3 Pax. Seems like he’d be most interested in the mumblechatter. Warmup on the beach: Definitely
[The Tracks] The Tracks – Fitness. Fellowship. Faith. More like Fletch. F. Fletch. Read More »
AO: The Tracks Q: Clippy , PAX: Birdie, Luau (F3 Gwinnett), Pipes, Chopsticks, Clippy, Biscuit, Formica FNGs: None COUNT: 7 CONDITIONS: Pleasant WARMUP: Side Straddle Hops, Michael Phelps, Arm Circles, Reverse Arm Circles, Weed Pickers, Imperial Walkers THE THANG: 1st & 10, Pyramid Style 30 yards & back, exercise every 10 yards Reps, 10, 20,
[The Tracks] The Tracks – Post-IPC Celebratory Bootcamp Read More »
AO: The Tracks Q: Formica , PAX: landlocked, Pipes, Chopsticks, Formica, Pigskin, Birdie FNGs: None COUNT: 6 CONDITIONS: Cool and Damp WARMUP: LBAC, Pool Pisser, Michael Phelps, Weed Picker THE THANG: Formica Pick your poison (1) PAX Draw a paper that shows 3 exercises, All PAX perform 20 reps of each exercise then run a
[The Tracks] The Tracks – Thursday Bootcamp – Pick Your Poison Read More »
AO: The Tracks Q: Birdie , PAX: Biscuit, Pipes, Chopsticks, Precious, Pigskin, Birdie FNGs: None COUNT: 6 CONDITIONS: muggy WARMUP: standard warm-up THE THANG: see the link for IPC Week 3 – Belle Ringer f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-3-belleringer – The Thang – Start the timer – Workout starts with 5 manmakers in the middle (cone 1)Rifle carry to
[The Tracks] IPC Week 3 – Belle Ringer Read More »
AO: The Tracks Q: Clippy , PAX: Biscuit, Chopsticks, Formica, landlocked, Clippy, Luau (F3 Gwinnett) FNGs: None COUNT: 6 CONDITIONS: Pleasant WARMUP: Side Straddle Hops, Baby Arm Circles, Pool Pissers, Moroccan Night Club, Weed Pickers, Imperial Walkers THE THANG: Coupon Dora – Partner Lap around Square 1. 200 bent rows 2. 100 V Ups 3.
[The Tracks] The Tracks – Coupon Bootcamp Read More »
AO: The Tracks Q: Homer , PAX: Not Potty Mouth, Homer, Pipes, Pigskin, Chopsticks FNGs: None COUNT: 5 Fun was had by all. Music. Scoreboard. Astroturf grit. And 12s
[The Tracks] The Tracks Iron Pax week 2 Read More »
AO: The Tracks Q: Clippy , PAX: Pigskin, landlocked, Chopsticks, Birdie, Pipes, Luau (F3 Gwinnett), Biscuit, SixthSense, Clippy FNGs: None COUNT: 9 CONDITIONS: Pleasant WARMUP: Side Straddle Hops, Baby Arm Circles, Pool Pissers, Moroccan Night Club, Weed Pickers, Imperial Walkers THE THANG: Coupon pyramid scheme alternating coupon and core exercises. Reps at 10/20/30/20/10. Run to
[The Tracks] The Tracks – Thursday Bootcamp Read More »
AO: The Tracks Q: Birdie , PAX: Luau (F3 Gwinnett), Pigskin, Biscuit, Birdie, Pipes, Chopsticks, landlocked, Formica FNGs: None COUNT: 8 CONDITIONS: muggy WARMUP: Wind Mills, Weed Picker, Mountain Man Pooper, SSH, Moroccan Night Club THE THANG: 4 corners suicide, 4 stations, performed the exercise at each station. Started at 1 then 2, back to
[The Tracks] 4 corners suicide Read More »