Author: willhlaw

Date: 2026-09-02
AO: The Patriot
Q: Hops ,
PAX: Cheesesteak, Lazlo, Piano Man, Hops, Boardwalk, Smokey, Rim Fire, Ice Tea, Primanti, Wedding Singer, Big Short, Waterboy, Deliverance, Craigs List, CableGuy, Jones, Malpractice FNGs: None
COUNT: 17
WARMUP: same ‘ole. + fellowship lap.
THE THANG: 5 rounds of 5 burpees, 5 merkins, 5 mountain climbers IC, 5 squats, 5 jump squats. 5 rounds of 10 coupon press, 10 coupon curl, 10 rows, 10 goblet squats. 5 rounds of 20 Bobby Hurleys, 15 derkins, 10 American hammers IC. 5 rounds of 10 coupon toe taps IC, 10 coupon swings. 50 side straddle hops IC.
MARY: 50 LBCs, 30 flutter kicks IC, 30 penguin crunch IC, 20 dirty dog, 20 donkey kick, 20 dirty donkeys ANNOUNCEMENTS: 9-11 stair climb, Iron Pax September starts Friday.
COT: First week of YHC with two 2.0s in Middle School. After wrestling with anxiety over my son riding his bike and essentially being “on his own” I remembered the freedom and adventure of school and the challenges of learning from mistakes and finding my own way. Our job as Fathers isn’t to pedal for them and shield them from every bump in the road. Our job is to give them the foundation, build their resilience, and trust the training we’ve given them. They are going to stumble and scrape knees. Their confidence and power comes when they realize they can do things on their own. Growth requires letting go. Trust the foundation and let them ride.

Date: 2026-09-02
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: Promoter, 120, Jacob Hedges, Townie, Cookies, Breadsticks, FIFA (F3 The Capital), Dash-O FNGs: None
COUNT: 8
WARMUP:
SSH
HK
IWS
Merkin
MC
WM
WMH
CP
Quad stretch
Arm stretch
Stretch what you want

THE THANG:
4 rounds for time of:

5 blockies
11 WW3 sit ups
26 thrusters
31 walking lunges (2 legs = 1)
Run 141 yards (70.5 yards out & back)

Modified version for each exercise:

5 burpees
11 hand release merkins
26 jungle boy squats (squat, touch knuckles to ground, jump up and raise arms slightly above shoulders) 62 squats
No modification for run

MARY: nope nope nope

ANNOUNCEMENTS:
Week 0 complete, 4 to go
9/11 stair climb is a 4a start, Breadsticks/FIFA considering the 4 mile ruck

COT: creatine

Date: 2026-09-02
AO: Horizon
Q: Woody ,
PAX: Shake ‘n’ Bake, Disco, DrugBoat, Kodiak, Bo, Attache’, Skoat, 3 mile, Woody, Bellhop, Funnel Cake, Kombucha, Wolf FNGs: None
COUNT: 14
WARMUP: Fellowship lap, side straddle hop, windmill, cherry picker, down dog, world’s greatest, up dog
THE THANG: DORA 1 w/ coupon: 100 curls, 200 squats, 300 LBCs. DORA sorta 2: 50 overhead press, 75 coupon swings, 100 chest press. MARY: American hammer, flutter kicks, penguins, 2-3 others I don’t recall 🙂
ANNOUNCEMENTS: first ‘Iron PAX’ Friday at thepatriot. Just show up for 9/11 climb. Need Q for Friday and next week. COT: Put your oxygen mask on first

Date: 2026-09-02
AO: Ignite
Q: Kodak ,
PAX: Goldfish, Ripcord, Peaches, East Wing, V8, 2 percent, Legacy, Kodak, Landscape FNGs:
COUNT: 9
WARMUP: The usual

THE THANG:
Rifle Carry to main lot.

“1894” AMRAP (10 min)
The year Grover Cleveland signed Labor Day into federal law, days after sending troops to break the Pullman strike. 18 Squats
9 Merkins
4 Burpees
Run across parking lot (150ft)
Repeat

Farmers DORA (16mins)
1st PAX performs AMRAP of the listed exercise; 2nd PAX (timer) Farmer Carrys 2 coupons around the parking lot islands (350ft) Round 1: Calf Raise & Lateral T Hold
Round 2: Air Thrusters
Repeat

MARY: One More Time (Radio Edit) by Daft Punk

ANNOUNCEMENTS: IronPax at thepatriot starts this Friday, 9/11 Stair Climb, 3rdF opportunity helping Columbia’s student ministry move furniture out of 301 into theain building (Goldfish for details)

COT: Reminder to take a few minutes this weekend as we celebrate around a pool or at a BBQ to reflect on the meaning/purpose of the Labor Day holiday, celebrate the efforts of the last year and prepare for the efforts to come.

Date: 2026-09-02
AO: The Driveway
Q: Trademark ,
PAX: Roulette, Prestige, Trademark, Play-Doh
FNGs: None
COUNT: 4
WARMUP: SSH, FSH, Motivator, AC, CA, WMH, Typewriter, Inch Worm, Mericins, Plank, Side plank, Peter Parker, Parker Peter.
THE THANG: 60 on, 30 off. Work = 5x Swing Right Arm, 2x OH Press Right Arm, 5x Swing Left Arm, 2x Press Left Arm, 5x Swing Both Arms, 2x Swing Both Arms. MARY: Cool down exercises and stretches
ANNOUNCEMENTS: 911 stair climb, Iron Pax Challenge, Let’s talk about a Kettle Bell Club program three days a week COT: Everyone loves a homecoming