I read what the Iron Pax workout was while on the road this week, still knowing I was ditch leader on the Western Front.\u00a0 Do I sacrifice what I wanted to do, modify it, or keep the original plan?\u00a0 Screw it, we’ll continue Head Hunter’s military theme as we become Navy men.\u00a0 I pull into the parking lot on a crisp and perfect atmosphere for exercising, and the Duck is getting the shovel flag out.\u00a0 Either Tonka or Wahoo were also parked, and when I saw both of them approach the warm up circle they looked like….well….they had been through a wringer.\u00a0 Yesterday must’a got ’em.\u00a0 This did not pull on my heart strings.\u00a0 You have to have a heart to have that happen.\u00a0 Let’s go:<\/p>\n
WARMARAMA:\u00a0 my standard; 10 SSH, 10 arm circles one way and then the other, chain breakers, swimmers, Whirly has the clap, windmills, lunge with a twist.<\/p>\n
BLOCKHEADED DORA:\u00a0 all I know is that I’m to make a coupon workout.\u00a0 Well, that and to have euro-trash techno on (mission accomplished!).\u00a0 I have two favorite exercises; Navy Seal Burpees and Bear Crawls.\u00a0 I know the guys did some murder bunnies and were likely murdered so let’s focus on muscle building, no crawls.\u00a0 Partner A exercises to a number, Partner B runs around the circle.\u00a0 Block work was:<\/p>\n
40 Navy Seal Blockees<\/p>\n
80 High Moons (aka Elf on the Shelf; single count because I’m nice)<\/p>\n
120 Block Side Hops (later Omaha’d to single jump counts as one)<\/p>\n
Fine work here and I’m glad I went with these numbers; not dreadful enough to worry, high enough to prompt good work.\u00a0 Wahoo helped me finish up the last bit of our hops, and we’re right on time.\u00a0 Let’s start…<\/p>\n
TOP GUN:\u00a0 I think I did this once back in Gastonia?\u00a0 It’s in the Exicon.\u00a0 Anyways, you do 5 curls, 5 rows, 5 deadlifts, 5 squats, and we did 6 lunges on repeat.\u00a0 Every minute on the minute I wanted 3 Navy Seal Burpees.\u00a0 10 minute timer, no stopping,\u00a0 you pickup where you stopped after NSB’s.\u00a0 Something weird happened; as time went on it seemed like we were getting less and less time to do the Top Gun work before the minute alarm would go off.\u00a0 So strange, I wonder what happened?\u00a0 Anyways, we finished strong and I got to try something really new…<\/p>\n
BLOCKTANAMO:\u00a0 yes, in the Exicon.\u00a0 Nothing Navy about it except teamwork.\u00a0 Everyone sits with back to center of circle.\u00a0 Hold your block out, one guy gets up and does a duck-duck-goose as they run the circle and push down on the blocks.\u00a0 I feared it’d be too easy with just 4 so I said two laps each.\u00a0 This….sucked.\u00a0 Good to get wind back, but only so long you can hold a block outstretched.\u00a0 We each did 2 laps, then we each did 1 lap.\u00a0 Consider a duck-duck-goose game my tribute, RD.\u00a0 Now, it’s 6:08 on the nose.\u00a0 Perfect timing!<\/p>\n
MARY:\u00a0 all with coupons.\u00a0 LBCC’s (extra C is coupon), American Hammer with coupon, Heels to Heaven, Heavy Freddies (yes, awful), Blocky Stormstroopers, and Swipers (plank, slide the block back and forth).\u00a0 Ended at 6:14 so let’s get some Navy Seal Blockees to time.\u00a0 Tonka said we had 5 seconds but still indulged me.<\/p>\n
TIME!\u00a0 Great work.<\/p>\n
ANNOUNCEMENTS:\u00a0 Drip has Parliament this Tuesday, I like the cut of his jib.\u00a0 Hope I’m in town.<\/p>\n
PRAISE: great job Head Hunter on accomplishing your Murph mission.\u00a0 Ah to be young.<\/p>\n
PRAISE: great work F3 Pax on doing Iron Pax.\u00a0 I hated what this has caused after me watching it over 9 or so years, back when it started.\u00a0 Guys would create drama, they’d lie, and become the worst parts of masculinity or the point of F3 to me, but in the two I participated in I enjoyed because Dash-Pax didn’t give a #### about that and had fun pushing.\u00a0 THAT is Iron Pax.<\/p>\n
PRAYERS:\u00a0 military, our Bourbon runners.<\/p>\n
MOLESKIN: I fell arse-backwards to having a bit of a Navy theme here, but I remember my good friend from Gastonia, named Gastone and he was an OG from Charlotte Mothership, would tell me about how he hated burpees when he started F3.\u00a0 So, he took the challenge and started eating them up.\u00a0 6-7 years ago he and I would do 100-200 before AO’s because we started liking them, and it’s the ultimate fitness tool.\u00a0 Navy Seals with a block is a mean thing, and I was very happy to share.<\/p>\n
TONKA – thanks for coming out despite being weary.\u00a0 Your athletic excellence is only matched by your shoe choice.<\/p>\n
WAHOO – I KNOW you were feeling it, but did you notice how you were still out pacing me?\u00a0 Very strong my guy.\u00a0 Cheers to family health improving daily.<\/p>\n
RUBBER DUCKY – you know too many people in secret places.\u00a0 Great partner work, great AO you’ve made.<\/p>\n
See you at sea.<\/p>\n
Rudolph<\/p>\n","protected":false},"excerpt":{"rendered":"
I read what the Iron Pax workout was while on the road this week, still knowing I was ditch leader on the Western Front.\u00a0 Do I sacrifice what I wanted to do, modify it, or keep the original plan?\u00a0 Screw it, we’ll continue Head Hunter’s military theme as we become Navy men.\u00a0 I pull into […]<\/p>\n","protected":false},"author":637,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[206],"tags":[],"class_list":["post-27390","post","type-post","status-publish","format-standard","hentry","category-western-front"],"acf":{"q":"Rudolph","date":"10.2.2026","pax":"Tonka, Rubber Ducky, Wahoo"},"_links":{"self":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27390","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/users\/637"}],"replies":[{"embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/comments?post=27390"}],"version-history":[{"count":1,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27390\/revisions"}],"predecessor-version":[{"id":27391,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/posts\/27390\/revisions\/27391"}],"wp:attachment":[{"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/media?parent=27390"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/categories?post=27390"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.f3winstonsalem.com\/f3\/wp-json\/wp\/v2\/tags?post=27390"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}