Date: 2026-09-09
AO: The Patriot
Q: 2 percent ,
PAX: sticks, Cheesesteak, Fiddler, Moderator, Waterboy, Primanti, Anchorman, 2 percent, Hops, Walker, Smokey, Disco, Jones, Booking, Trademark, Strange Brew, Ice Tea, Legacy, Rim Fire, CableGuy FNGs: None
COUNT: 20
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.
– THE THANG: Format
– 45-minute AMRAP
– Counting the total number of complete 400-meter laps
– If time stops and you’re in the middle of the lap, it does not count. Whole numbers only. – Equipment
– Standard Coupon
– 400 meters measured out
– The Thang
– Start the timer
– Run 400 meters
– After 400 meters, complete
– 10 Thrusters
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Jungle Boy Squats
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Thrusters
– Continue the pattern until time is called
– Scoring
– Count the total number of 400-meter laps in 45 minutes
– Modifications
– Shorten distance of run
– Exercise Modifications
– Thrusters
– Air Squats
– Bonnie Blairs
– Stationary lunges
– Jungle Boy Squats
– Air Squats
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-1-runners-are-people-too
MARY: Nope
ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Columbia Marina Ruck
COT: “Tell the truth, it’s easier to remember.” – No one from F3 St. Louis ever
F3 The Capital 