Author: willhlaw

Date: 2026-08-26
AO: Horizon
Q: Disco ,
PAX: Bo, Woody, Disco, Purple Rain, 3 mile, DrugBoat, vplaxico, Kodiak, Attache’, Wolf, Skoat FNGs: None
COUNT: 11
Stair running with regular stops for bodyweight and resistance band reps.
WARMUP: SSH, imp walker, windmill, cherry picker, WMH, d dog, up dog, child’s pose, oyo THE THANG: 20 laps of 90 stairs, followed by:
R1:Lap 1: 15 squats
2: 15 band rows
3: 20 reverse lunges
4: 5×3 lateral steps
5: 5 burpees
6: 15 squats
7: 20 band presses
8: 20 calf raises, 20 derkins
9: 20 band rows
10: 20 Bonnie Blairs

R2: double laps
11-12: 5×5 lateral band steps
13-14: 20 band rows
15-16: 15 Derkins
17-18: 20 band pull aparts
19-20: 20 flutter kicks
MARY: Each One Pick One: 10-20 each of penguins, box cutters, Ukraine twist, Superman’s, star toe touches, banded mountain climbers, and 5 others… ANNOUNCEMENTS: 9/11 stair climb soon! Q school Friday.
COT: our kids and families go through big social changes when going back to school – esp when starting a new school. As you figure out your new Fall routine, Be there for them as they adjust to new friends, routines, teachers, coaches, and self-realizations.

Date: 2026-08-26
AO: The Driveway
Q: 2 percent ,
PAX: Roulette, 2 percent, Prestige, Trademark, Flux, Play-Doh, @20/20 FNGs: 1 @20/20
COUNT: 7
WARMUP: SSH, Imperial Walkers, Hill Billy’s, Arm Circles, Michael Phels, Don Quixote’s, Willy Mays Hays, RVE’s, Downward Dog, Kobra Kai, World’s Greatest Stretch, 30 Second OYO Stretch

THE THANG: 1. PUSH
:weight_lifter: Farmer Carry ~40 yd
• 20 Chest Press
• 20 Merkins

2. LEGS
:bricks: Coupon Bear-Hug Carry ~40 yd
• 20 KB Goblet Squats
• 20 Reverse Lunges/leg

Weighted Carry

3. PULL
• 20 Rows – 10/side
• 20 Curls

Weighted Carry

:ladder: PULL-UP BAR

– 10 second hang for grip strength
– Scapula Retractions
– 5–10 Pull-ups
– 5-5-5-5’s
– 20 KB Swings

Weighted Carry

4. SHOULDERS
• 10 DB Shoulder Press
• 10 Coupon Upright Rows

Weighted Carry back home

MARY:
American Hammers
Dead Bugs
Nolan Ryan’s

ANNOUNCEMENTS: Welcome FNG 20/20! 9/11 Stair Climb, IronPax, The Driveway moving to Wed/Friday Schedule

COT: RIP Dolly Parton

https://www.youtube.com/watch?v=uKD_oPzHRrQ

Date: 2026-08-26
AO: Ignite
Q: Kodak ,
PAX: Legacy, Ripcord, Rim Fire, Groundhog, Landscape, East Wing, Kodak, Gherkin, V8, Basic, Goldfish FNGs:
COUNT: 11
WARMUP: SSH 21s, IWs, HBs, DCs, RVEs, WMHs, DGs, WGs

THE THANG:
31 Burpees
Mosey
White Ford Bronco (around upper parking islands)
Mosey
Stairs (8 laps with Squat Jumps in between)
Mosey
LBT (2x Squats per PAX caught – escaped PAX do Monkey Humpers until penalty is done) Mosey
Pole Jumper (Merkin escalator)
Mosey

While mosey-ing, holder of the pool noodle (IFKYK) could stop the group for 5reps of an exercise of their choosing.

MARY: One More Time by Daft Punk (hold plank and execute a Merkin on each “One More Time”)

ANNOUNCEMENTS: Q-school Friday 8/29 at thepatriot, IronPax in September at thepatriot, 9/11 Stair Climb

COT: Q expressed gratitude to Major Payne for starting ignite and bringing F3 to Falls Church and gratitude to all the other PAX for showing up each week. Much easier to stay motivated to come out in the gloom knowing others will be there.

Date: 2026-08-23
AO: TG10
Q: Lazlo ,
PAX: Lazlo, Legacy, Rim Fire, Trademark, Gherkin
FNGs: None
COUNT: 4
WARMUP: Should have thought of that
THE THANG: EMOM buy-in is 10 cactus jump squats. The rest of the minute you count Bonnie Blairs (L+R = 1). Your score is your worst minute.

Final:
Lazlo: 10
Gherkin: 8
Rim Fire: 8
Trademark: 6
Legacy: 6

Date: 2026-08-26
AO: The Patriot
Q: Wedding Singer ,
PAX: Shake ‘n’ Bake, Overthrow, Ice Tea, Big Short, Primanti, Cheesesteak, CableGuy, Flipper, Jones, Booking, Craigs List, Hops, Wedding Singer, Moderator, Piano Man, Malpractice FNGs: None
COUNT: 16
WARMUP: SSH, Imperial Walker, Hillbilly, Michael Phelps, Arm Circles, WMH, Cherry Pickers, Downward Dog, World’s Greatest Stretch
Fellowship Lap

THE THANG: Dolly Dora

Round one – 9 to 5
One partner runs backwards to 90 yard line, mosey back / other partner runs backwards to 50 yard line, mosey back 100 curls

Round two
One partner runs to 90 yard line, mosey back / other partner bearcrawls to 50 yard line, mosey back 100 merkins

Round three
One partner runs to 90 yard line, mosey back / other partner runs to 50 yard line 100 overhead press

Round four – Two Doors Down
Each partner lungewalks to 20 yard line, mosey back
32 burpees or blockees or some combo of both

Fellowship lap

Speed round: 10 curls, 10 merkins, 10 overhead press, 2 burpees

MegaMARY: Leg over coupon. Spread leg over coupon. Flutter with coupon. LBCs. Shoulder Tap. Mountain Climber. Dirty dog. Donkey kick. Side planks with leg lift. Flutter. Stretch

ANNOUNCEMENTS: Iron Pax. You’ll love it.

COT: Dolly Parton’s literacy foundation donated 322,411,218 books to children over 31 years. There are so many more examples of how she gave back and used her talent and success to help others. What do you want to be remembered for?