Author: willhlaw

Date: 2026-09-02
AO: The Farm
Q: Gus ,
PAX: Gus, Firehead
FNGs:
COUNT: 2
2 miles of mosey
200 merkins
200 squats
200 big boy sit-ups

Proverbs 2:6-8
For the Lord gives wisdom; from his mouth come knowledge and understanding; he stores up sound wisdom for the upright; he is a shield to those who walk in integrity, guarding the paths of justice and watching over the way of his saints.

Date: 2026-09-01
AO: FreeState
Q: F3 Scabby ,
PAX: Horshack, Dungeon Master, F3 Scabby, Pigeon, Winston, Shepherd FNGs: None
COUNT: 6
WARMUP: SSH, IW, merkins, Willie mays Hayes, world’s greatest stretch, pigeon
THE THANG: partner Dora. 100 merkins, 200 LBC, 300 squats. P2 runs half suicide.
Four corners w. Coupons. Burpee broad jump. Rifle carry to next corner. Curls, OH press, squats, merkins. Rifle carry lunge walk to next corner. People’s chair w coupons. Rifle carry to next corner. Burpee broad jump again. Bear crawl back to coupons. Rifle carry to corner. Pull ups & step ups. Rifle carry to people’s chair again.
MARY: LBC, American Hammer, F Mercury, merkins, plank o Rama, flutter, scissors, box cutters. ANNOUNCEMENTS: stair climb 9/11
COT: teamwork!

Date: 2026-09-01
AO: The General
Q: Hobbyhorse ,
PAX: Roulette, Robo, Booking, Gherkin, Tariff, Ice Tea, Hobbyhorse FNGs: None
COUNT: 7
WARMUP:
THE THANG: 4 stations for different stages of Wilford Brinley’s life: station 1 for his time in the marines — 50 hand release merkins. Station 2 for time as bodyguard for Howard Hughes- beard crawl to 20, check for threats, crawl bear back 3x. Station 3 for time as stuntman: 25 count plank and 25 shoulder taps. Station 4 for time as a blacksmith: 50 defiance step ups.ln between stations do 5 old man basic burpees. Close out with ring of fire where a good Wilfred Brimley quote halved the merkin sequence. MARY: ww2, hammer, flutter, dog, donkey, bug
ANNOUNCEMENTS: Gherkin is distributing shirt orders. F3 burning man
COT: COCOON is a movie about a group of old men, led by Wilford Brimley’s character. They seemingly find a fountain of youth and hijinks follow. When the movie was released, Wilford Brimley was 50 years old, 8 months, and a few days, leading to a short-lived internet meme of crossing the Wilford Brimley Line at that exact age. I am thankful F3 helped me get in shape and keep me feeling young. Today, I crossed the Wilford Brimley line and am thankful for my health.

Date: 2026-09-01
AO: Watkin Warriors
Q: Cookies ,
PAX: the mechanic, Cookies, Stall Guy
FNGs: None
COUNT: 3
Warmup
– Arm circles
– Michael Phelps
– Windmills
– Tempo merkins
– Shoulder taps
– Down-dog / Up-dog
The Thang
Iron Chesto I
– DB floor press
– Close-grip DB floor press
– Other PAX ran 2 laps
– Rotate when runners returned
– 2 rotations
Chesto Ladder
– 2 / 4 / 4
– 4 / 8 / 8
– 6 / 12 / 12
– 8 / 16 / 16
– 10 / 20 / 20
– PAX took turns calling
Iron Chesto II
– Single-arm DB floor press — right
– Single-arm DB floor press — left
– DB squeeze press
– Overhead triceps extension
– Rotated through each movement
Chesto Finisher
– Merkins
– Shoulder taps
– Plank
– About 3 rounds, then moved on
Mary
– Ring of Fire
COT
Strategic vulnerability
– You can’t do everything on your own.
– Reach out to your people.
– Use the communities around you, especially when things get tough. – That support is part of why the community exists.
Announcements
– 9/11 Stair Climb — details/sign-up info in Slack:
sept11stairclimb
– IronPAX Challenge — running it in Potomac tomorrow. Register here: https://ironpax.f3greenwood.org/register
– IronPAX local Slack details:
ironpax

Date: 2026-09-01
AO: Atlantis
Q: Infinity ,
PAX: Hammerhead, Infinity, Hammer, Palmetto, Teenager, Fun Size FNGs: None
COUNT: 7
Warmup: IWs, Grass Grabbers, WMHs, LBACs, MPs
The Thang:
– Mosey to rip rap rocks, pick up two palm-sized rocks each PAX, and run around the Stadium doing various coupon exercises with rocks. – Run up and back down tall, narrow stairs holding rocks laterally. – 11’s on regular stairs with jump squats and Bonnie Blairs
-Mosey back to AO Indian Run
Mary: Plank, Flutter Kicks, Heels to Heaven, LBCs, Hello Dollies (honoring the late Dolly Parton), and Penguin Crunches. Announcements:
– Fun Size has Q Friday
– 9/11 Stair Run next Friday
CoT: we recognize the contributions and friendship of our dear friend, Hammerhead, who is departing to Naples, Italy this week. He has contributed much to F3 Atlantis and will be sorely missed.