Author: willhlaw

Date: 2026-09-07
AO: The Farm
Q: Squatter ,
PAX: Firehead, Infinity, Squatter
FNGs:
COUNT: 3

WARMUP:
SSHs
Michael Phelps
Beet pickers
Willy Mays Hayes
Imperial Walkers
Mosey

THE THANG:
Stations:

Timer: PAX carries 20lb plate 60 yards

Stations #1
30lb Plate – Bicep Curls
10lb Kettlebell – Coupon Swing
Coupon – Overhead Press
Nothing – Merkins

Mosey

Stations #2
30lb Plate – Skull crusher
10lb Kettlebell – Goblet Squats
Coupon – Thrusters
Nothing – Jump Squats

Mosey

Stations #3
30lb Plate – Coupon Flutter Kicks
10lb Kettlebell – Good mornings
Coupon – Bent Over Rows
Nothing – American Hammers

MARY:
Freddy Mercury
– rosalitas
– LBCs
– penguin crunches
– Plank Hold

ANNOUNCEMENTS:
9/11 Stair climb
Firehead Q Wed

COT:
Talking about the benefits of reading and how I started picking back up on the habit that I had abandoned for a few years.

Date: 2026-09-07
AO: The Patriot
Q: Trademark ,
PAX: Piano Man, Cheesesteak, Craigs List, Booking, citrus, Smokey, Maguire, Moderator, DrugBoat, Trademark, Walker, Flux, Rim Fire, Fish Fry, CableGuy, Prestige, Shake ‘n’ Bake, Fiddler, Messy , Casablanca FNGs: 1 Casablanca
COUNT: 20
WARMUP: – Side straddle hop
– Front straddle hop
– Motivator 5-1
– Arm circles
– Circle arms
– Willie Mays haze
– Hillbilly
– Inchworm
– Side plank
– American
– Mountain climber
– Peter Parker
– Pigeon
– Down dog
– Cobra Kai

THE THANG:

Round 1: every minute on the minute, 10 coupon swings, 10 push-ups.

Round 2: 3-person dora.
– Station 1: the work station.
– Station 2: lunge 20 yards.
– Station 3: seal clap.

Work station exercises, in aggregate:
– 200 white man can’t jump
– 150 man makers
– 100-ish side lunges.

MARY: 10x American Hammer IC, 10x Flutter Kicks IC, 10x World War II’s, 10x LBCs.

ANNOUNCEMENTS: IronPax moves to Wednesday at the Patriot, 9/11 stair climb on Friday. Check the channel, the queue is open for Friday, as there’ll be a lot of PAX doing the 9/11 stair climb. I barely enhanced the proof of life with AI. Today’s music brought to you by 3 mile from Ibiza.

COT: everyone loves a homecoming.

Date: 2026-09-07
AO: Downrange
Q: Slackbot ,
PAX: Gherkin, Slackbot, Bilbo
FNGs: None
COUNT: 3
IPC Week 1

Date: 2026-09-07
AO: Acropolis
Q: Monk ,
PAX: Monk, Atlas, Bean Counter
FNGs: None
COUNT: 3
WARMUP: Willie Mays Hayes, imperial walkers, hillbillies, down dog. THE THANG:
Flip a coin, do the exercise. Heads you’re happy, easier version; tails you’re sad, harder version. See the picture for exercises
MARY: yes
ANNOUNCEMENTS: 911 stair climb this Friday. Ironpax this Thursday at Olympus. Arrive early to stretch, the workout is 45 minutes of AMRAP
COT: success is wonderful, failure, miserable. But when failure shows you what you need to change to grow, and you do it, it becomes success.

Date: 2026-09-07
AO: Terrapin Station
Q: 2 percent ,
PAX: Kodak, Wedding Singer, 2 percent, V8, Goldfish, Summit, East Wing FNGs: None
COUNT: 7
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch; 30 second OYO stretch

THE THANG: Background: This workout is dedicated to Welles Crowther as well as the 343 firefighters who lost their lives in the terrorist attacks on September 11, 2001.

First Segment:
2 rounds of:
• 200.1 meter Coupon Carry w/ Rifle Carry through the parking lot (year of death) • 5 Thrusters (month of birth)
• 17 Chest Press (day of birth)
• 77 Calf Raises (year of birth)
• 200.1 meter (218 yards) Coupon Carry w/ Rifle Carry (year of death)

Second Segment:
2 Rounds of:
• 9 Blockies (month of death)
• 11 Pull Throughs (IC) (day of death)
• 24 Curls (years old)

Then, the PAX performed:
• 78 Merkins (floor # he was last seen on in the South Tower) • 343 LBC’s (# of firemen who died on 9/11)

MARY: See last exercise :point_up:

ANNOUNCEMENTS: IPC Week 1 at thepatriot 9/9, 9/11 Stair Climb, O/N Ruck and Columbia Marina Ruck, Old Rag – check out backpacking channel for more details

COT: • Welles Crowther was an equities trader at Sandler O’Neill and a volunteer firefighter at Empire Hook & Ladder Co. #1 in Nyack, NY. Welles was known for saving as many as 18 lives during the September 11 attacks in New York City. While carrying a woman on his back Crowther made his way to the 78th floor of the South Tower where he encountered a group of survivors who followed him 17 floors down where he dropped off the woman he was carrying before heading back up to help more people.
• When he returned to the 78th floor he had a red bandana around his nose and mouth to protect himself from the smoke. He was last seen assisting members of the FDNY to administer first aid and put out fires before the South Tower collapsed at 9:59 am. He was 24 years old.
• The legacy that Welles Crowther leaves is a true example of the common man doing the uncommon thing during crisis.