Backblasts

Date: 2026-09-02
AO: The Bullpen
Q: Trolley ,
PAX: Trolley, Peloton, Peanuts
FNGs:
COUNT: 3
WARMUP:
Side Straddle Hops
Arm Circles — small and big, forward and backward
Imperial Walkers
Don Quixotes
Hillbillies
Downward Dog
Cobra Kai

THE THANG:
Round 1 – Dora
Partner up. One PAX ran to the far end of the field and back while the other PAX worked with the coupon. Flapjack. Goblet Squats
Kettlebell Swings
Three rounds total, with Wall Sits between rounds.

Round 2 — Baseball Diamond
>From home plate to first base:
Murder Bunnies to first → Farmer Carry back
Bear Crawl to first → Lunge Walk back
Coupon Lunges to first → Farmer Carry back
Two rounds, with Wall Sits between rounds.

Round 3 – Dora
Back to Dora. One PAX ran to the far end of the field and back while the remaining PAX alternated: Mountain Climbers
Burpees
Flapjack until time.

MARY:
Freddie Mercurys, Flutter Kicks, etc

ANNOUNCEMENTS: 9/11 stairclimb

COT:
Genesis 1:1–2 describes the earth at creation as “a formless void,” with darkness over the deep, before God begins bringing order and form to creation.
We reflected on our own need for order and form. Without intentional structure, discipline, and priorities, our lives tend toward chaos. We need rhythms and practices that give shape to our days and help us become the men God calls us to be.
Our fitness is part of that. So are our families, work, relationships, faith, and use of our time. Discipline gives form to what otherwise becomes formless. Order out of chaos. Form out of formlessness.
Ended in prayer

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.