Author: f3nano

Date: 2023-09-15
AO: thefarm
Q: Moneyball
PAX: Infinity, Squatter, Firehead, Kaboom, Matthew – Running Man, Joystick (DR) FNGs: None
COUNT: 7
WARMUP:
SSH, beet picker, Willie Mays Hays, imperial walker, hillbilly, arm circles, down dog, Cobra Kai, mosey lap

THE THANG:
Rotations of six exercises, done until the PAX completes the denoted number, then rotate so all PAX do all exercises.

Rotation 1:
-burpees (10)
-squat
-Freddie Mercury
-plank jacks
-dips
-coupon curls

Rotation 2:
-step-ups (15 each leg)
-lunge
-American hammer
-WWI
-Merkin
-coupon shoulder press

Rotation 3:
-calf raises (30)
-dirty dog
-plank
-donkey kick
-typewriter Merkin
-coupon swing

MARY:
LBC, flutter kick, alphabet

ANNOUNCEMENTS: Firehead has Q on Monday, Kaboom has VQ on Friday

COT: Had a flight cancelled over the weekend and had to wait on stand-by. My friend and I managed to get the last two tickets, but it gave me a chance to reflect on the fact that people are in this situation for almost every flight. Takeaways are to be grateful for the things we have because others may be more than happy to for even the little things we take for granted, and to use those things we have to help better the lives of others.

Date: 2023-09-15
AO: thepatriot
Q: bogey
PAX: 2 percent, Anchorman, Big Short, Booking, CableGuy, Defiance, Elvis, Ice Tea, Kodiak, Lazlo, Legacy, Major Payne, My Space, Roadkill, Short Rib, sticks, Sunshine, Trifecta, Spud, Gator, Invictus, None FNGs: 1 None
COUNT: 22
WARMUP: None

THE THANG:
AMRAP
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins

Repeat until 45 minute timer expires

MARY: None

ANNOUNCEMENTS: Dad’s camp

COT: IPC is designed to push PAX into discomfort, not injury.

Date: 2023-09-15
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar, Rocketman, Baller, Spike, Walkie Talkie FNGs: None
COUNT: 7
WARMUP:

SSH
Batwings
Cherry pickers
Mountainclimbers
Imperial Walkers
Windmills

THE THANG:

The Thang

The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin Repeat until time is called.

MARY: nope
ANNOUNCEMENTS:

1. 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 2. 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
3. F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –Sunday, Oct 15 at 11:00 4. Pop up BD at Long Park.
5. Battlefield ruck what Saturday???

COT:
Q source
Prayers

Date: 2023-09-15
AO: horizon-ao
Q: Magoo
PAX: Lucius, Mr Haand, Disco, Old Bay, 3 mile, Hobbyhorse, Attache’ FNGs: None
COUNT: 8
WARMUP: lunge twist, Greek gods, caterpillars
THE THANG: Carry sandbag or other weight through dark woods, finish with callisthenic, lather, rinse, repeat. MARY: see above.
ANNOUNCEMENTS: Coffeteria.
COT:

Date: 2023-09-14
AO: olympus
Q: Doodles
PAX: Crop Duster, Ashe, Hightower, Battleship, Peanuts, Popeyes, Monk, DR Airhead FNGs: None
COUNT: 9
WARMUP: leg heavy stretching
THE THANG:
IronPax Week2!!
– Run 400 m
– 5 BDE burpees
-run 400 meters
– 5 BDE merkins
Rinse and repeat, alternating burpees and merkins.
-AMRAP, keep track of meters ran for 45 minutes
MARY: none
ANNOUNCEMENTS: Dad’s Camp, Nano’s 5k in Springfield,
COT: Sign-up to Q – Free to lead.