Author: willhlaw

Date: 2026-09-23
AO: The Farm
Q: Squatter ,
PAX: Trilogy, Firehead, Squatter
FNGs: None
COUNT: 3
WARMUP:
– SSHs IC
– Arm circles
– Don Quijotes
– Imperial Walkers
– Slow Squats

THE THANG:
Stations – 45 seconds per station, 10 second rest/transition

Set 1 x2
A – Coupon Curls
L – Forward Lunges
A – American Hammers
R – Rosalitas
M – Merkins

Mosey

Set 2 x2:
A – Bent Over Rows (coupon)
L – Squats
A – Big boy situps
R – Rockettes or Jump Rope
M – Mountain Climbers

Mosey
MARY:
– Flutter Kicks IC
– Side crunches
– Pointer dogs
– LBCs

ANNOUNCEMENTS:
Road cleanup 10/3 @ 0730
Trilogy Q on Fri
Ruck Sat

COT:
Example of bad management at my work, this manager is holding team accountable for a metric they have no control over. This is causing the team to feel frustrated and losing morale. This reminded me how sometimes in my own life I focus on things that are outside my control and end up feeling the same way. So my reminder for you today is to focus on those things that you can control such as our preparation, our effort, our attitude, consistency and character.

Date: 2026-09-23
AO: The Patriot
Q: Hops ,
PAX: Strange Brew, Ice Tea, Big Short, CableGuy, Hops, Piano Man, Primanti, Malpractice FNGs: None
COUNT: 8
WARMUP: The Usual
THE THANG: 4 Rounds of Fun Reloaded: back to YHC’s 1st Q:
4X:
Coupon Swings (x20)
Merkins (x20)
Grave Diggers IC (x20)
Coupon Calf Raise (x50)
Fellowship Lap
MARY: 50 LBCs, 30 flutter kicks IC, 30 penguin crunches IC
ANNOUNCEMENTS: The Grunt, Old Rag Hike
COT: A recent NPR Wait Wait… Don’t Tell Me!, episode discussed the growing phenomenon of women taking on the social burden of finding and making friends for their husbands. Published in https://www.thecut.com/article/my-husband-has-no-friends.html by writer Monica Corcoran Harel, “My Husband Has No Friends” is a viral cultural commentary and report that explores how married women frequently and reluctantly become the administrative managers of their husbands’ dwindling social lives. Often men, “come to rely on their wives for any shred of a social plan — or simply meander around the house every weekend like moose, an amiable but solitary species.” (Insert amazing :moose: noise by CableGuy at this point). Thankfully F3 helps some us find friends and things to do…

Date: 2026-09-23
AO: Compound
Q: Bean Counter ,
PAX: OnlyFans, Casablanca, Fiddler, Bean Counter, Poe, Skidoos, Drano, Dink FNGs: 1 Dink
COUNT: 8
WARMUP: imperial walkers, good mornings, side straddle hops, raise the roofs, stretch series THE THANG: start with set of 7s: wide grip merkins and jump squats

F3 not only develops physical fitness but scholarly men of renown with sharp minds and keen intellect so we played a game testing our brains…

Game of categories: one pax will suggest an exercise and category. All pax will name an item of that category while doing exercise going around the circle. Penalty burpees for repeat answers or failure to respond within 3 seconds.

Exercises included to name a few: lunges, arm circles, squats, calf raises, merkins, plank hold and more

Categories included: weather events, all nfl quarterbacks of all time, presidents, fast food, car brands, international capitals, baseball teams, movies with water and more

Fast food and cars were the most successful categories
MARY: LBcs, heels to heaven, penguin taps, pickle pointers, opposite elbows to knees and low plank hold
ANNOUNCEMENTS: manly book club 10/8 or so at dranos office, GRUNT Qs needed, check slack for more
COT: welcome FNG Dink! Message: try to change heart posture and not our circumstances. Even though it’s a rainy day and gloomy and dreary try not to let that bring us down. Be joyful and grateful in spite of the rain

Date: 2026-09-23
AO: Ignite
Q: Kodak ,
PAX: Basic, Kodak, Goldfish, V8, East Wing, Groundhog
FNGs:
COUNT: 6
WARMUP: The usual

THE THANG:
11s
Round 1: Overhead Coupon Press & Coupon Curls w/Rifle Carry
Round 2: Merkins & Mountain Climbers (2 is 1) w/Jog
Round 3: Coupon Chest Press & Skull Crushers w/Rifle Carry
Round 4: WWIIs & Freddy Mercury (2 is 1) w/Jog

Extra Credit: Coupon Squats (44)

MARY: LBCs (44)

ANNOUNCEMENTS: IronPax at thepatriot starts this Friday, F3 Burning Man/Old Rag Hike, thegrunt on Nov 7

COT: YHC expressed a recognition that he is beginning to place a higher value on experiences and time with friends than on possessions. Grateful for the PAX of F3 for being a community of friends to share experiences with.

Date: 2026-09-23
AO: Potomac Rising
Q: Cookies ,
PAX: Robert Goldfarb, Cookies, FIFA (F3 The Capital), Promoter FNGs: None
COUNT: 4
WARMUP:
Quick movement demo and review of the IronPAX Week 3 standards and scoring.

THE THANG:
IronPAX Week 3 — “Belle”Ringer
45-minute AMRAP using a standard coupon and 6 cones/markers. Five outer cones set 25 yards from the center cone.
– 5 Blockies at center
– Rifle carry to Cone 2
– 10 We’re Not Worthy
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 3
– 15 Goblet Squats
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 4
– 20 OH Tricep Extensions
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 5
– 25 Coupon Swings
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 6
– 30 Curls
– Farmer carry back to center
Rinse and repeat for 45 minutes.
1 full round = 125 reps.
Score = total reps completed.

MARY:
None. IronPAX used the full 45 minutes.

ANNOUNCEMENTS:
– Week 4 of IronPAX will be Saturday, October 3 at Watkin’ Warriors.
– Location: Watkins Mill Recreation Area, 19501 Club Lake Road, Montgomery Village, MD 20886. – Submit Week 3 IronPAX scores by Sunday night for the weekly competition.