• When: 2018-08-14
  • QIC: Cheers
  • The PAX: Moist, Cowbell, Butt Dial, Flipper, Dunphy, Beast Boy, Quack, Elmers, Bing, Hash and Rice, Lego, Ponzi, Knowzit, Cheers

The Shawshank Iron Pax Challenge

YHC loved the first week of the Iron Pax Challenge so much that he thought he would share it with his best friends. The PAX at Shawshank seemed to love the idea too, until about 30 seconds in and 5 squat thrusters later. The mumblechatter, while still present, started to diminish a bit at that point, until the crickets started to get a little louder, until the complaining started. Great day in the gloom with these men as always. Also, it was outstanding to have Butt Dial and Flipper from Surge join us at the Rock and BC.

Conditions: August in the Midlands

The Thang:

4 exercises, each 8 minutes in duration. Complete as many reps as possible in the 8 minutes allotted.

During each 8 minute span, after you complete 25 reps of stated exercise, run 25 yards out and back, then resume reps of stated exercise until you hit another 25 reps, then run out 25 yards and back. Rinse and repeat until 8 minutes is done.

2 minutes of rest between changing of exercises.

Exercise 1: Squat thrusters
Exercise 2: Curls
Exercise 3: Block Swings (kettlebell)
Exercise 4: Manmakers (man killers as Quack call them)

YHC completed 85 squat thrusters, 125 curls, 90 Block swings, 25 Manmakers


-Ken Doll is looking for mentors, contact him for details
-8/18 Jailbreak Escape Urban Challenge. E
Details: https://www.jailbreaklexington.com/jailbreak-escape.html
-8/18 Lexington leading F3 Mobile launch
-8/25 Stomp the Swamp. Ruck option 15 minutes before start time.
Register: https://www.runhard.org/pages/race-swamp.php
-8/25: Cryptonite will be hosting F3 Columbia and we need big numbers from Lexington. Post if able.
-9/7 Blue Ridge Relay
-11/3: City Ruck Tour: FREE for police officers
-11/10. The Cheech. Register here: https://lexingtonhalf.com/pages/race-10k.php
-12/14 F3/FiA Christmas Party


-Quack’s Mom hip surgery
-Lego’s family friend
-Praise for Hash and Rice’s brother, mom, and grandmother
-Injured PAX not mentioned