The Patriot: 7am Start Holiday Hours ⏰

Date: 2026-09-07
AO: The Patriot
Q: Trademark ,
PAX: Piano Man, Cheesesteak, Craigs List, Booking, citrus, Smokey, Maguire, Moderator, DrugBoat, Trademark, Walker, Flux, Rim Fire, Fish Fry, CableGuy, Prestige, Shake ‘n’ Bake, Fiddler, Messy , Casablanca FNGs: 1 Casablanca
COUNT: 20
WARMUP: – Side straddle hop
– Front straddle hop
– Motivator 5-1
– Arm circles
– Circle arms
– Willie Mays haze
– Hillbilly
– Inchworm
– Side plank
– American
– Mountain climber
– Peter Parker
– Pigeon
– Down dog
– Cobra Kai

THE THANG:

Round 1: every minute on the minute, 10 coupon swings, 10 push-ups.

Round 2: 3-person dora.
– Station 1: the work station.
– Station 2: lunge 20 yards.
– Station 3: seal clap.

Work station exercises, in aggregate:
– 200 white man can’t jump
– 150 man makers
– 100-ish side lunges.

MARY: 10x American Hammer IC, 10x Flutter Kicks IC, 10x World War II’s, 10x LBCs.

ANNOUNCEMENTS: IronPax moves to Wednesday at the Patriot, 9/11 stair climb on Friday. Check the channel, the queue is open for Friday, as there’ll be a lot of PAX doing the 9/11 stair climb. I barely enhanced the proof of life with AI. Today’s music brought to you by 3 mile from Ibiza.

COT: everyone loves a homecoming.