Q: Queso
PAX: TI (Adam C), Polaroid, Bozo, Queso, Pooh, Walt Mays F3 Tattnall, Algae
FNGs: None
COUNT: 7
INTRODUCTION: MS 5CP Credo Disclaimer
This is week 0 of Iron Pax Challenge.
F3 competition produced yearly by F3 Greenwood, SC. 7th year.
They promise pain, commitment, and complaining.
We continue the tradition of honoring US military personnel who lost their lives fighting for our freedom.
This year we honor and remember Army 1st Lt James Robert Kalsu, 11th Artillery, 101st Airborne. Killed in Vietnam July 1970
Bob Kalsu
Born 1945
He was 6-4 250# guard for OU Sooners
He was captain of the 1967 team ranked #3
Played 1 season with Buffalo Bills
then joined the army
Married 1968. 2 children
He was an officer well liked by his men for his habit of pitching in and helping with the work.
Killed July 1970 by mortar fire during the battle of Firebase Ripcord. Age 25
Bronze Star
Purple Heart
Army commendation
National Defense service medal
Buffalo Bills Wall of Fame
His high school football team now plays in Robert Kalsu Stadium
This is a workout for time. To be in the weekly Iron Pax competition you must submit your time by midnight Saturday 9/7/24. Submit your individual time at
f3greenwood.org/ipc-submit-score
WARMUP: 15 ic. SSH, Bearhugs, Hillbillies, Daisy pickers.
Mosey to practice field and carry coupon to the track.
THE THANG: Kalsu, then Reverse Kalsu
– Format
– Complete the workout for time
– Equipment
– 400 meter track
– Coupon
– EMOM timer set for 1 minute
– The Thang
– Kalsu – 100 thrusters
– Start 1-minute EMOM timer
– Perform 5 burpees
– As soon as you finish the burpees, start doing thrusters
– Each time the timer beeps, do 5 burpees, then do thrusters
– Keep repeating this until you finish 100 thrusters
– After 100 thrusters, run 400m
– Reverse Kalsu – 100 burpees
– Start your 100 burpees as soon as you get back
– Each time the timer beeps, do 5 thrusters, then do burpees
– Keep repeating this until you finish 100 burpees
– The EMOM timer runs continuously
– Workout ends after 100 burpees
– Record your total time
– Modifications
– Thrusters
– 100 goblet squats
– 100 air squats
– 50 squats and 50 OH press
– Burpees
– Flying Squirrels
– Merkins
The pax got to work and got after it. We all finished and returned the coupons. We celebrated with a plank countdown in the practice field. Good work men
ANNOUNCEMENTS: yes
COT – 6TH MAN: TI on parenting and priorities and bible study.
PRAYER REQUESTS AND PRAISES: school shooting in Winder. Bozo and his son. Pooh’s tick bite. Men on BRR – health, safety, strength.
Pray and pledge