Backblasts

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

Date: 2026-08-19
AO: The Bullpen
Q: Peloton ,
PAX: Peloton, Trolley
FNGs: None
COUNT: 2
WARMUP:
– 5:1 Motivators
– WMH
– 4:1 Motivators
– World greatest stretch (each side)
– 3:1 Motivators
– 5 burpees
– 2:1 Motivators
– LBAC F/B
– 1:1 Motivators

THE THANG:
– 1 pull-up, 1 dip
– 2 & 2
– .
– .
– .
– 9 & 9
– 10 & 10
– 9 & 9
– .
– .
– .
– 2 & 2
– 1 & 1

MARY:
– 12 major paynes, 12 second rest
– 10, 10
– 8, 8
– 6, 6
– 4, 4
– 2, 2

ANNOUNCEMENTS:
– 9.11 stairclimb

COT:
Sharing between the PAX present.

Date: 2026-08-25
AO: Atlantis
Q: Hammerhead ,
PAX: Teenager, Hammer, Hammerhead, Dairy Free, Deflator
FNGs: None
COUNT: 5
WARMUP: SSHs/WMH/DQx/IW/HBWs/Snowboarders
THE THANG: “Week Three” of the Iron Pax Challenge (IPC) series MARY: Starcrunches/VeeUps/HammeriAmericani/Heels2HeaVen/Rope climbers ANNOUNCEMENTS: 9-11 Stairclimb Friday 0415 at Abes Steps
COT: continuation of Be Present (Friday Q CoT from Hammer) … lets also be Deliberate, Discerning and Decisive— e have alot of demands placed on our attention and our schedules— keep things in perspective, be real (it’s OK to say No) but also be committed when you fet to “Yes” —- make those HC- Hard Commits!!!