• When: 2019-08-31
  • QIC: Cesspool and Okra
  • The PAX: Strudel, Pop Tart, Hawg, Misfire


6 PAX posted for the BATTLE version of #IronPAXChallenge.  Venti needed a call to the bullpen and with this being a Holiday weekend, talent was limited.  Thankfully Okra had a plan and YHC came in from the bullpen.  This was awful!

Conditions:  Doesn’t matter but 70 and sunny.

Okra runs the first portion:

Mosey to the football field for a few warm-up exercises before he calls #LAREDO at the 6:30 mark.

#LAREDO is a workout most F3 Cola PAX have already performed this week at some AO.  It took YHC two days to get over the leg soreness.  Here we go.

24 Squats

24 Merkins

24 Walking Lunges (counting only the left leg as a rep)

440 yds of running

6 Rounds for time.

All PAX finished anywhere from 26 – 31 minutes.

Hand off to YHC and we moseyed out of the stadium to for a brief 14 IC SSH.

Move to the pavers:  14 curls, 21 military press

Move to the school entrance:  21 Merkins

Move to the pad of the BATTLE Loop and grab a concrete test cylinder.

Instructions were given for one round of #TOUCHDOWNS

6 Burpees

13 LBC’s

20 Curls

27 Freddy Mercury’s (count left leg only)

34 Merkins

41 Flutter Kicks (count left leg only

48 Military Press (the suck factor for these was high for YHC)

55 Seconds of Low Plank

After each completed exercise each PAX was to “kick the extra point” by doing one good pull up!

Put the cylinders away and run back to the front entrance of the school for 21 Merkins.

Run back to the pavers for 14 curls and 21 Military Press

Run back to the flag for 30 seconds of plank and 30 seconds of half way down plank.

Time is called.



  • Q School will occur Sept 28th at St. John’s Episcopal (Wheat St.) 0830-1030.  McLovin will lead.
  • Convergence in OCT for F3Columbia’s 7th Bday.  Location will be AC Flora and dates are still being discussed.
  • IRON PAX Challenge is upon us.  Sign up if you haven’t already.  This is a region competition as well as an individual competition.   https://f3greenwood.com/2019/07/27/iron-pax-2019/