Date: 2026-09-24
AO: The-Agency
Q: Trademark ,
PAX: Trademark, Hobbyhorse, Rim Fire, Boardwalk, Landscape
FNGs: None
COUNT: 5
WARMUP: SSH, AC, CA, WMH, Typewriter, Windmills, Runners Stretch, Pigeon, Worlds Greatest, Cobra Kai
THE THANG: The JG around downtown McLean; 3 mile mosey with Body Weight Squats, Mercins, and LBCs. MARY: Toy Soldier, Penguin Crunches, Flutter Kicks, Box Cutters, Thinking Man. ANNOUNCEMENTS: IPC tomorrow looks like a burner, Check out thegrunt. COT: Love people for who they aren’t. Don’t hate people for who they aren’t.
Taste of Ironpax
Date: 2026-09-23
AO: Horizon
Q: sticks ,
PAX: Purple Rain, Fish Fry, Bo, Scott Petersen, vplaxico, Woody, DrugBoat, Kodiak, sticks, Funnel Cake FNGs: None
COUNT: 10
WARMUP: Stretching, SSH, IW, WMH, CP, WGS
THE THANG: 25 minutes AMRAP
Run down/up the stairs
6 Bonnie Blairs
Run down/up the stairs
6 hand release merkins
Bear Crawl 20 yds
6 WWI
Crawl Bear 20 yds
6 Burpees
(Repeat but add 6 reps to each exercise)
MARY: Stretching, LBC’s
ANNOUNCEMENTS: Grunt, Old Rag Hike
COT: https://www.yourdailypoem.com/listpoem.jsp?poem_id=660
The Driveway
Date: 2026-09-23
AO: The Driveway
Q: Play-Doh ,
PAX: Roulette, Flux, Bone, Play-Doh, Peaches, Prestige, 2 percent FNGs: None
COUNT: 7
WARMUP:
IW, HB, Halos, Squatting Monkey Humpers, Wall Butt Tap Jumps
THE THANG:
4 x carry, swing x 10, carry back, swing x 10
4 x 3, 2, 1 l,r reverse ladders: row, clean, squat, press, squat
MARY:
Windmill practice
ANNOUNCEMENTS:
Old Rag Hike Coming Up
COT:
Sometimes minor tweaks to an exercise routine can allow you to hit same volume without burnout. For example, rather than doing 6 straight squats, split them into two sets of three sandwiching an unrelated exercise.
Atlantis – Tue
Date: 2026-09-22
AO: Atlantis
Q: Hammer ,
PAX: Teenager, Forceps, Hammer
FNGs:
COUNT: 3
WARMUP: standard
THE THANG: under the bridge, round-the-horn exercises
Our favorites are still the single leg get ups.
MARY: plenty worked in
ANNOUNCEMENTS: Grunt coming up
COT: sweat the small stuff
The Admiral Bootcamp
Date: 2026-09-22
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Amish
FNGs: None
COUNT: 3
WARMUP: stretching
THE THANG: the Pax explored our AO, with many trips up some stairs, some work with benches, and dips on bike racks. They were sore. And wet. MARY: off the ground abs!
ANNOUNCEMENTS: Veterans Day grunt
COT: a quick prayer
