Backblasts

Date: 2026-09-09
AO: Compound
Q: Obadiah ,
PAX: Corkscrew (F3 The Capital), Bean Counter, Obadiah, Casablanca, Skidoos, Butterfly, Roddick FNGs: None
COUNT: 7
WARMUP: SSH, WMH, HBs, IWs, downdog, WGS,
THE THANG:
25 magic number for all exercises to remember 9/11 and 25th anniversary.

round 1: Far side was BBS
Near side Merkins, Dips, Squats, Burpees- run between exercises to far side

Round 2: far side – Freddie Mercury
near – Carolina dry docks, Star jumps, overhead claps, SSHs

Round 3 far – American hammers
Near – lunges, dips. Burpees, something else.

MARY: everyone picked one for 25
ANNOUNCEMENTS: 9/11 stairclimb
COT: Hab 3:17 Though the fig tree does not bud
and there are no grapes on the vines,
though the olive crop fails
and the fields produce no food,
though there are no sheep in the pen
and no cattle in the stalls,
18 yet I will rejoice in the Lord,
I will be joyful in God my Savior.

Date: 2026-09-09
AO: The Farm
Q: Firehead ,
PAX: Chile, Trilogy, Firehead
FNGs: None
COUNT: 3
WARMUP:
Grady Corns, Don Quixotes, Michael Phelps, Mosey

THE THANG:
Sprint and Mosey Back
Tabata Squats x 8
Tabata Merks x 6

Sprint and Mosey Back
Tabata Bonnie Blairs x 6
Tabata Shoulder Dips x 6

Sprint and Mosey Back
Tabata SSH x 8
Tabata American Hammer x 8

Mosey to other side and back
Tabata Burpees x 6
Tabata LBCs x 8

MARY: N/A
ANNOUNCEMENTS:
9/11 Stairclimb 4:15 start at Lincoln Memorial

COT: Great to be back to school schedule but it is busy

Date: 2026-09-09
AO: The Patriot
Q: 2 percent ,
PAX: sticks, Cheesesteak, Fiddler, Moderator, Waterboy, Primanti, Anchorman, 2 percent, Hops, Walker, Smokey, Disco, Jones, Booking, Trademark, Strange Brew, Ice Tea, Legacy, Rim Fire, CableGuy FNGs: None
COUNT: 20
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.

– THE THANG: Format
– 45-minute AMRAP
– Counting the total number of complete 400-meter laps
– If time stops and you’re in the middle of the lap, it does not count. Whole numbers only. – Equipment
– Standard Coupon
– 400 meters measured out
– The Thang
– Start the timer
– Run 400 meters
– After 400 meters, complete
– 10 Thrusters
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Jungle Boy Squats
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Thrusters
– Continue the pattern until time is called
– Scoring
– Count the total number of 400-meter laps in 45 minutes
– Modifications
– Shorten distance of run
– Exercise Modifications
– Thrusters
– Air Squats
– Bonnie Blairs
– Stationary lunges
– Jungle Boy Squats
– Air Squats
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-1-runners-are-people-too

MARY: Nope
ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Columbia Marina Ruck

COT: “Tell the truth, it’s easier to remember.” – No one from F3 St. Louis ever

Date: 2026-09-07
AO: Hamilton
Q: Sloop ,
PAX: Hobbyhorse, Legacy, Sloop
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 5 rounds of 10 shoulder press, 10 curls, run 100 meters, 5 rounds of 10 coupon squats, 20 calf raises, run 10 meters, 5 minute ladder of blockees, and tricep dips. MARY: 3 rounds of front and side planks.
ANNOUNCEMENTS: 9/11 starclimb and ruck.
COT: health is wealth.

Date: 2026-09-09
AO: Ignite
Q: Kodak ,
PAX: Groundhog, Hobbyhorse, East Wing, Kodak
FNGs:
COUNT: 4
WARMUP: SSH, IW, HB, Arm Circles
THE THANG: 40mins of static stretches (45sec on / 10sec rest) MARY: nope
ANNOUNCEMENTS: sept11stairclimb on Friday, Burning Man (Old Rag Hike)
COT: Q recounted the importance of remembering to stretch it out from time to time and encouraged his fellow PAX to take time to focus on mobility.