Still Not a KISS Fan

AO: Bad Apple

When: 09/16/2020

QIC: Woody

PAX (9): Chalupa, Sprocket, Rusty, Brutus, Ollie, Snax, Zima, Heidi, Woody


Week 3 of the IronPAX Challenge on paper was seemingly much easier than the week before.  Right?  A K.I.S.S. workout meant platform shoes, face paint, and KISS songs.  Luckily for YHC, who was planning more go than show, the playlist was constructed differently.  A lot less prep going into this one and the weather was outstanding for a September day in the ATL.


The IPC Week #3 BD was read aloud.

Turned on the music, starting with Ace Frehly…from KISS.  A little too hot coming out of the gate with the volume and…lets just say that YHC should be heading back to Q school for cadence count remediation.

In the meantime the PAX warmed up with:

Arm Circles – Front/Back

Imperial Walkers x 10

Side Straddle Hop  x 10

Weed Pickers X 10



The Thang:


Run 400m
100 merkins
Run 400m
90 squats
Run 400m
80 merkins
Run 400m
70 squats
Run 400m
60 merkins
Run 400m
50 squats
Run 400m
40 merkins
Run 400m
30 squats
Run 400m
20 merkins
Run 400m
10 squats
***Run 800m***


Total work is 3 miles of running, 300 merkins, and 250 squats. OR, in the case of F3 Bad Apple, we go 3.6Miles!  Of course, Sprocket (could be renamed The Accountant) made certain to let the Q know it seemed a little long.  And when did Merkins get so tough?

No surprise that Brutus led the way, but Sprocket was on his toes the entire time (RESPECT!).    And, yes, there was Heidi again crushing the IPC for the 2nd day in a row.

And, if you ever want to see the baddest F3 Nation Bad Apple Bad@ss, then look no further than @Snax.  What were you doing at 9 years old?  I assure you that YHC wasn’t completing the 3rd IronPAX Challenge. #BEAST






We all came together as a family after the last PAX came in to pray about several things:  The hurricane bearing down on the panhandle, the first responders and people in the path of the California wildfires, those who are waiting results or have COVID-19, and for our children who face constant adversity throughout their school years and turbulent times.

Naked-Man Moleskin:

YHC joined F3 3 months prior as a way to work out when gyms were closed and maybe meet some cool dudes.  3 1/2 months later, 6 Qs, and some new friendships, the fire remains.  It’s always a pleasure to lead these men who give their best everyday, and I am honored to be a part of F3.

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