Author: willhlaw

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?

Date: 2026-08-26
AO: The Farm
Q: Trilogy ,
PAX: Firehead, Trilogy
FNGs: None
COUNT: 2
WARMUP:
SSH
Arm Circles
Imperial Walkers
Don Quixotes
Beet Pickers
Willy Mays Hayes
THE THANG:
– Offset Merkin
– Coupon Squat
– Coupon Curls
– Mt Climber
– Coupon Overhead Press
– Lunge
– Coupon Bentover Row
– Monkey Humper
– Coupon (kettlebell) Swing
Coupon carry to mid-field and back
Repeat 4 times
MARY:
X Factor
American Hammer
Dirty Dog
ANNOUNCEMENTS:
Q for Friday?
COT:
Looking forward to seeing family

Date: 2026-08-26
AO: Potomac Rising
Q: FIFA (F3 The Capital) ,
PAX: 120, Townie, Cookies, Dash-O, Promoter, FIFA (F3 The Capital), Jimmy Maiarana, Jacob Hedges, Nancy Lopez FNGs: None
COUNT: 9
WARMUP:
20 SSH IC
10 merkins SC OMQ
LBAC F/R IC
MP OYO
Arm stretch OYO
Windmill IC
WMH OYO

THE THANG:
The 801

Repeat 4x

25 reps:
Irkins
Curls
OH press
Squat
Row
Skull crusher
Holy flutter kick
Wat hammer

School lap

MARY:
25 Peter Parker’s SC OMQ
10 BBS SC OMQ

ANNOUNCEMENTS:
9/11 stair climb signup and clown car
Ironpax begins one week from today. Signup if you want track scores

COT:
RIP colony grille