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 cone 2 and perform 10 We’re Not Worthy exercises and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 3 and perform 15 goblet squats and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 4 and perform 20 overhead tricep extensions and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 5 and perform 25 KB swings and farmer carry back to center5 manmakers at cone 1 and rifle carry to cone 6 and perform 30 curls and farmer carry back to center
– Rinse and repeat for 45 minutes
– Scoring
– Count the total number of reps in 45 minutes
– Each complete trip is 125 reps
– Modifications
– MOT
– Shoulder carry instead of rifle carry or farmer carry
– Exercise Modifications
– Manmakers
– Hand Release Merkins
– We’re Not Worthy
– OH Press
– Goblet Squat
– Air Squat
– Overhead Tricep Extensions
– Dips on the block
– KB Swings
– Rows
MARY: no time
ANNOUNCEMENTS: knock-out Ruck in October
COT: said