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hoya-paxa Partner leg day

Date: 2025-09-18
AO: hoya-paxa
Q: Hammer
PAX: Ziggy, Daaa Auditor, Hobbyhorse
FNGs: None
COUNT: 4
WARMUP: SSH, IW, HW, IBACs, Moroccan Night Clubs, Don Quixotes, Down Dog, WGS, Cobra Kai

Mosey to Hardy Middle.

THE THANG:
Two rounds:
Partner Nordic curls x 60sec
Partner Durkins (raise past 90 degrees) (60sec)
Fellowship jog
Two rounds:
Sissy Squats x10 (partner assist)
Australian pushups x20

MARY:
V-ups, Dead bugs, Freddy Mercs (slow), LBCs (w/double-ended crunch), Heels to Heaven

Fellowship jog back to the AO

ANNOUNCEMENTS: Grunt coming up in Nov. Book club (see channel), Old Rag hike in October.

COT: This week in history (on the 16th) the Mayflower left England for the new world carrying 102 colonists and 30 crew. Half died in the winter, but overall the colony became successful. Sometimes you have to branch out and take a chance.

Tags: hoya-paxa, Ziggy, Daaa Auditor, Hobbyhorse

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olympus IPC Week 2 (aka The Cleveland Sucks)

Date: 2025-09-18
AO: olympus
Q: Pop Fly
PAX: Nano, Atlas, Doodles, Toolbox, Roddick, Ashe, Peanuts, NOAA FNGs: None
COUNT: 9
WARMUP: Yes
THE THANG: IPC Week 2
MARY: No
ANNOUNCEMENTS: 2ndf next Thursday, 3rdf on 18 October
COT: The Q thanked everyone for coming out and relayed how much it means to all the PAX when you know the beatdown is going to suck, and you come out anyways. That’s the brothership aspect of F3

Tags: olympus, Nano, Atlas, Doodles, Toolbox, Roddick, Ashe, Peanuts, NOAA

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thefarm Blame Monday’s Workout for the Soreness

Date: 2025-09-17
AO: thefarm
Q: Firehead
PAX: Running Man, Squatter, Trilogy, Lumbergh
FNGs: None
COUNT: 5
WARMUP:
Michael Phelps, Willie Mays Hayes, Don Quixotes, Mosey Around the Fields

THE THANG:
Circuit with 3 rounds of each Cycle

Cycle 1:
Merkin
Plate Curl
Goblet Squat
Mountain Climbers
Coupon Overhead Press

Cycle 2:
Coupon Row
Plate Swing
SSH
Coupon Skull Crushers
Inchworm Merkins

MARY:
Flutter Kicks, LBCs, Rope Climbers, Rosalitas, American Hammers

ANNOUNCEMENTS:
Running Man has Q for Friday, Tentatively Firehead for Saturday

COT:
Do what you can to keep in contact with friends. Leverage F3 for the same reason beyond just the workout.

Tags: thefarm, Running Man, Squatter, Trilogy, Lumbergh

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thedriveway Circuit City

Date: 2025-09-17
AO: thedriveway
Q: bogey
PAX: Play-Doh, 2 percent, Bone, Hops, Flux
FNGs: None
COUNT: 6
WARMUP: SSH, IW, HB, MP, MNC, DQ, WMH, DDog, Kobra Kai

THE THANG: Circuit Workout (3 rounds)

Buy-in for each round: hand walkout to merkin, burpees, blockees, or *man-makers (using dumbbells: 1 rep = merkin on dumbbells to single arm row L/R to burpee standup with curl to OHP)

Round 1: warm-up round using block/coupon
Rounds 2-3: PAX CHOICE – add-in dumbbells, sandbags, KBs. PAX have the option of scaling (up and/or down) weights and reps as wanted. For example, increase weight while lowering rep count; or, lower weight while increasing rep count.

OHP
Curls
Low Row
KB/coupon swing
Over shoulders (sandbag or sand kettlebell), or coupon grave diggers with block Deadlift or squat with sandbag/coupon/etc
KB/coupon shrugs or hi-pulls

Cash-out after each round:
20x merkins
10x mtn climbers IC
10x shoulder taps IC

MARY: 30x flutter kicks IC with coupon or sandbag overhead hold

ANNOUNCEMENTS: IPC Friday, Bone-a-thon next year, Play-Doh EC ladder strength training starts mid-October on Fridays

COT: A career milestone is approaching next year and is weighing on YHC. This milestone is coming, and it’s a good thing, but this is still a change for YHC. Change is not always easy, and YHC is working on facing it head-on. YHC credited F3 and the PAX for being there for him through other changes and challenges in life and YHC re-affirmed his commitment to the PAX to be there for them. Thank you, men.

Tags: thedriveway, Play-Doh, 2 percent, Bone, Hops, Flux