Backblast! Max Bandwidth – IronPax Week 1 – Runners Are People, Too
DATE: 2026-09-10
AO: Max Bandwidth
Q: Spit Valve – Nantan (Geoff),
PAX: Jay Z (Shawn Carter) Ham (Chris Schafer) Counterfeit (John Kinneer) Griswold Rio (Andrew DiGiovanni) Dowry (Derrick Wolfe) Tube Top (Matt Boretti) Boone’s Farm (Chris) Wicket (Pranav) Rosco P (Rich O'Donnell) Papi (Isaias Brito) Sound machine (Brandon) Natural Selection (Ray Darwin) Boys 2 Men (Scott Markel) Uggs (Brandon Bitner) Boone (Brian McMullen) Isuzu (Seth) Spit Valve – Nantan (Geoff) DillyDilly (Ryan Parker) Deductible(Jordan) Dumbledore (Dave Monaco) Elton (Tim) Squeaks (Neal Gallagher) Ben Williams (Hazard) , Beavis
FNGs: None
COUNT: 25
IronPax Week 1 – Runners Are People, Too
WARMUP: OYO
THE THANG:
45 minutes – as many laps as possible (count your laps)
- Run 400m
- 10 Coupon Thrusters
- 10 Bonnie Blairs (L/R=1)
- 10 Jungle Boi Squats (similar to Bobby Hurley)
- 10 Bonnie Blairs
- 10 Coupon Thrusters
Repeat AMRAP for 45 minutes, counting your 100% completed laps.
ANNOUNCEMENTS:
- Stair Climb Friday at 0530 at Quarantine
- Friday Night on White tomorrow
- September luncheon at Alapaca in Wake Forest on 9/18
- The Deacon 9/19
- Adopt-a-Highway 10/17
- Submit your IronPax times at f3greenwood.org
COT: Anthony and Jane
