Date: 2026-09-18
AO: Sparta
Q: Pop Fly ,
PAX: Peanuts, Pop Fly, OnlyFans, Atlas, Dr. Seuss, NOAA, Monk FNGs:
COUNT: 7
WARMUP: Yes. And it was good
THE THANG: Monk got there early and decided that the Iron Pax Challenge was calling his name. So he did that.
The rest of us did four rounds of a modified Mogadishu mile – 10 crossover merkins
– 12 sit-ups with block
– 14 thrusters
– 16 kettlebell swings
– Ruck one lap with your block
Rinse and repeat four times and you get a mile
MARY: no
ANNOUNCEMENTS: yes.
– Road clean up 10/10
– Book club on the 8th (?) sponsored by Drano
– The Grunt 11/14
COT: be well, do good work, call someone you haven’t talked to in a while, and stay in touch.
F3 The Capital 