Category: Uncategorized

Date: 2025-08-26
AO: delphi
Q: Pop Fly
PAX: Rambler, Nano, Norm, Rocket, Toolbox, Crop Duster, Monte Karlo, NOAA, Fester, FEMA, Obadiah, Peanuts, Part-Time FNGs: None
COUNT: 14
WARMUP: Yes. the Q thought it best to introduce/ remind the PAX what the Iron Pax Challenge involved and why we did it. The best way is through demonstration and acclimation

THE THANG: IPC Prep – the Brenton Sandwich (modified)
Part 1 (The bread): Bear crawl 30 yards, broad jump back with 3x burpees every 3rd broad jump. (2x)

Part 2 (The meat): Rounds of 15, 10, 5 reps
– Burpee with a block jump (step) over
– Thrusters (with coupon)
– Bonnie Blairs (hard way)
– Hand Release Merkins
– Big Boi sit-ups with coupon press

– Run 200 yds with coupon

Repeat above with 10 reps and then with 5 reps

Part 3 (The bread): Repeat Part 1

MARY: Various stretches

ANNOUNCEMENTS:
– 9/11 Stair Climb
– Thursdays will be IPC day on the Westside at olympus. If you have the Q that day, the expectation is that you lead the IPC for the week. The exception is 9/12 (Friday), we will run the IPC at sparta

COT: The IPC is about shared suffering. We do these things, these hard things, because it strengthens the bond we have within F3. No different from the 2ndf and the 3rdf events – the fitness aspect of F3 brings us together. We find connections in the gloom. We don’t have to complete the IPC event. The Q freely admitted to modifying as necessary (a lot) – but shows up because the group is going through the pain together – and that’s what we do – we show up

Tags: delphi, Rambler, Nano, Norm, Rocket, Toolbox, Crop Duster, Monte Karlo, NOAA, Fester, FEMA, Obadiah, Peanuts, Part-Time

Date: 2025-08-26
AO: freestate
Q: Dungeon Master
PAX: CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme FNGs: None
COUNT: 8
WARMUP:
• SSH x15 IC
• Hairy rockettes x15 IC
• Imperial walkers x15 IC
• Inchworm with push-up x5 OYO
• Twists x10 OYO
• Michael Phelps x10IC
• Willie Mays Hayes x6 IC
• Cherry Pickers x 10 IC

THE THANG:
Everyone Get coupons . . .

Set 1 (3 sets)
• Curls with coupon x20, x20, x20
• Overhead presses with coupon x15, x15, x15
• Deadlifts with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court

Set 2 (3 sets)
• Skull crushers x12, x12, x12
• Bent over rows x15, x15, x15
• Squats with coupon x15, x15, x15
• Repeat 1x using 2nd rep figure, repeat using 3rd rep figure… • MOSEY twice around court, skip on long side

Set 3 (3 sets)
• Step-ups x20 OYO, x20, x20
• Dips x20 OYO, x20, x20
• Merkins x10 OYO, x10, x10
• MOSEY twice around court, karaoke on long side

• Rifle carry across court, leave coupon. Sprint back to start, mosey back. Repeat 3x.

MARY:
• Protractor
• Flutters x10IC
• Scissors x10IC
• Plankorama

ANNOUNCEMENTS:
• 9/11 stair climb

COT: First day of school, cherish the moments with your kids. Reflections on my pilgrimage walk in France with my daughter in August

Tags: freestate, CashOnly, Horshack, Mark Michael, Pigeon, Winston, Scud, Showme

Date: 2025-08-26
AO: thegeneral
Q: Gherkin
PAX: DoorDash, Pepco, Hard Knox, Hobbyhorse, @Nancy Lopez DR from Richmond FNGs: None
COUNT: 6
WARMUP
SSH, arm circles, IWs, Hillbillies, Michael Phelps, Cherry Picker, down dog, worlds greatest stretch

THE THANG
Mosey to the bottom of some steps, climb them and do one merkin at the top. Repeat 20 times, adding one merkin each time to help you remember. Total of climbing the steps 20 times (36 steps x 20 reps = 720 steps in total = 37.9 floors of the WTC) & 210 Merkins. Some added a ruck for EC and others added burpees at the bottom of the stairs.
MARY
American Hammer, Flutter Kick,

ANNOUNCEMENTS
• 9-11 Stairclimb signup & ICE contact info here
• 9-11 EC overnight ruck w/ Citrus or early morning ruck from Columbia Island Marina with Summit.

COT
Today many of us carried about 20 pounds in our sack to help prep for the 9-11 stair climb. But let’s remember what the NYFD trains for: climbing in full uniform, wearing 50lbs of SCBA gear and carrying 25lbs of hoses and other equipment. Total beasts!

Tags: thegeneral, DoorDash, Pepco, Hard Knox, Hobbyhorse, @Nancy Lopez DR from Richmond

Date: 2025-08-25
AO: hamilton
Q: Booking , Malware
PAX: Fish Fry, Tariff, Popeye, Hobbyhorse, Goldfish, Sloop, Hammer, Greenpeace (FNG) FNGs: None
COUNT: 10
WARMUP: IW, Chinooks, Windmills, Merkins, Down Dog, Worlds Greatest Stretch, Cobra Kai
THE THANG: 3 cone stations: Move from station 1 to station 2 by running, move from station 2 to station 3 via either lunge walk, bear crawl, side shuffle left and right, move from station 3 back to station 1 via backwards run.
We moved through 8 rotations as follows- all exercises 20 reps/ except round 8 was 10 reps due to time contraints

Station 1
Overhead press
Upright row
Curls
Chest Pess
Squats
Atlas Shrugs
Swings
Around the worlds

Station 2
Merkins
Hand release merkins
Shoulder Taps
Toy Soldiers
Side Straddle hops
Plank Jacks
OH Claps
Calf Raises

Station 3
Big Bois
WW 1
Freddy Mercuries
Heels to Heaven
LBC
Penguin Crunches
Burpees
One other exercise I forgot 🙂

MARY: Flutter Kicks, LBC, bird dogs, etc.
ANNOUNCEMENTS: 9-11 stair climb/ Iron Pax upon us in September- likely to be held Friday’s at The Patriot
COT: Start of school year for the kids- whether it is Kindergarten or College show them support and help them manage nerves …remember millions have successfully gone through this process!

Tags: hamilton, Fish Fry, Tariff, Popeye, Hobbyhorse, Goldfish, Sloop, Hammer, Greenpeace (FNG)

Date: 2025-08-25
AO: horizon-ao
Q: Kodiak
PAX: 3 mile, Disco, Purple Rain, Poe, Attache’, SPINAL TAP, Rebound FNGs: None
COUNT: 8
WARMUP: SSH, MP, Inch worm merkins, IW, WMH, CP, DD, UD, Stretching
THE THANG: fellowship lap to the coupons, and take a tour of the school with the coupon, performing various exercises along the way, including: Murder bunnies, shoulder press, squats, coupon swings, calf raise, dips, cocaine bear crawl, curls, aussie pullups MARY: Dealer’s choice with each pax choosing and leading an exercise.
ANNOUNCEMENTS: 9/11 stair climb; plan to coordinate rides and parking; Iron Pax is coming; Horizon will hold alternative workouts on Fridays.
COT: Happy first day of school. For the first time since 2008, we don’t have a child in APS. Times change; appreciate the times you have with your kids.

Tags: horizon-ao, 3 mile, Disco, Purple Rain, Poe, Attache’, SPINAL TAP, Rebound