Category: Uncategorized

Date: 2026-08-28
AO: Rec League
Q: 120 ,
PAX: 120, Cookies, Baguette, FIFA (F3 The Capital), Dash-O, Splash, Promoter, Jimmy Maiarana FNGs: None
COUNT: 7
F3 Murph (45 minutes)
Disclaimer (2 min)
Welcome, mission, safety, and scaling options.
Warm-Up (6 min)
– Hairy rocettes X 10 IC
– Imperial Walkers x 15 IC
– Willy Maze x 10 IC
– Cherry pickers x 10 IC
Stretch your favorite muscle

The Murph (32 minutes)
Start
– Mile run _ 4 laps
Then complete 10 rounds of:
– 10 Pull-ups (or rows/Australian pull-ups)
– 20 Merkins
– 30 Squats
Mary After rounds 2,4, 6, and 10:
Scaling
– Pull-ups → ring rows or body rows
– Merkins → incline or knee merkins
– Run → brisk walk or shorter distance
– Advanced PAX can wear a weighted vest or ruck.
This version keeps the spirit of Murph—running, bodyweight movements, and mental toughness—while fitting neatly into a standard 45-minute F3 beatdown.
ANNOUNCEMENTS: sign up or iron pax challenge. It will start next wednesday https://ironpax.f3greenwood.org/ COT:

Date: 2026-08-28
AO: Horizon
Q: Trademark ,
PAX: Trademark, sticks, Bo, 3 mile, Disco, Kodiak, vplaxico, Attache’ FNGs: None
COUNT: 8
WARMUP: – Soccer-style warm-up
– 15 yards out and back
– Mosey backwards
– High knees
– Butt kicks
– A skips
– B skips
– Frankenstein
– Open the gate
– Closed the gate
– Pick up the grass
– Or an auto header
– Inchworm
– Plank runners
– world’s greatest
– Peter Parker

THE THANG:
Round one: every minute on the minute for 10 minutes. The exercise is included: – 5 deadlifts
– 5 swings
– 5 thrusters

It takes about 30 to 40 seconds and gives everybody about a 30- to 40-second break before the next round starts.

Round two: three-person Dora
– Person one stands on the goal line.
– Person two stands on the 18-yard box.
– Person number three lunge walks between person number one and person number two. – Person number one is the counter.
– Person number two does seal claps.

The packs rotate between the three different stations. The work includes 100 man makers, 150 push-ups, and 200 squats.

MARY: yeah, we did a little bit of that.

ANNOUNCEMENTS: – 9/11 Stair Climb
– Overnight Ruck
– Iron Pax Challenge

COT: everyone loves a homecoming. Pay it forward.

Date: 2026-08-28
AO: Terrapin Station
Q: Bean Counter ,
PAX: 2 percent, Bean Counter, Ripcord, Goldfish, Robo, Kodak, Tariff, Groundhog, Ice Tea, Hobbyhorse FNGs: None
COUNT: 11
Missing one pax whose name is escaping me. Please add so he gets credit and the numbers balance :nerd_face::abacus:
WARMUP: start with disclaimer not a fitness professional, count beans – but do count reps so make sure that form is good :slightly_smiling_face:

Then do good mornings bobbing or Michael Phelps at the bottom, then imperial walkers, arm circles, and overhead claps. Proceed with forward fold and then mountain climbers and donkey mule kicks each leg.

Pigeon and worlds greatest stretch and end with groiners (half burpees)
THE THANG: Mosey to the park via the big grassy field. The Q loves big hills so we stopped for set of 7s at hill: wide grip merkins and jump squats.

Proceed to jogging trail in the dark scary park. Stop at junction for merkins and lunges and then proceed to hidden secret tennis court for people’s chair 5 count through pax and in and out series featuring merkins and squats where we start with wide stance and hop to narrow stance or diamond grip with each rep. End with people’s chair 5 count.

Emerge from park – no one face planted, got lost, or attacked so big success.

Mosey back through neighborhood, do some recovery monkey humpers. Do 50% max run up hill from 25th to 26th street. Return to AO and circle around the ninja turtle at ball court
MARY: LBcs (fingertips on the ear modification), [tar] heels to heaven, Homer to Marge regular and single leg edition, slow Freddy mercury, penguin taps, and low elbow plank hold for one minute . ANNOUNCEMENTS: 9/11 stair climbs and other events noted in slack COT: prayer for gherkins dad surgery

Message: theme of vision: navigating through tension of being nearsighted and farsighted in our families, businesses, careers, self etc

Great work by all – coffeeteria followed

:saluting_face:

Date: 2026-08-28
AO: Sparta
Q: Hoolihan ,
PAX: OnlyFans, Drano, Toolbox, Doodles, Peanuts, Dunder, NOAA, Monk, Pop Fly, Hoolihan, Chiggins FNGs: None
COUNT: 13
WARMUP: stretch, fellowship lap x 1
THE THANG: bear crawl/lunges 10 yard intervals from goal line to goal line, with ladder of squat thrusters with block 1->21!! MARY:
ANNOUNCEMENTS: Iron PAX, and 9-11 stair climb next month
COT: Engagement is a choice, never an obligation you must seek it out it won’t come to you

Date: 2026-08-27
AO: Olympus
Q: Atlas ,
PAX: OnlyFans, Drano, Bean Counter, Toolbox, Rollingstone, Nano, Atlas, Hightower FNGs: None
COUNT: 8
WARMUPS
SSH; Willy Mays Hays; Cherry picker; Seal clap; Squats; World worst merkin; world greatest stretch;

THE THANG
teams of 2 pax perform dora
Wide Hand Relaase Merkin 50
Big boy sit-up 100
Lunges 150
Merkin 200
Squats 250
Flutter kicks 300
Run to the 50-yard lane; perform 4 alternating high-low plank (2 on each side)

Mary’s: Indian Run

ANNOUNCEMENT & PRAYERS: iron pax, 9/11 stair climb, book challenge; praying for our kids returning to school and for all the teachers.
COT: With back-to-school here. We pray for safety for our kids. But at the same time, we need to think about ways to help them perform well. There are many challenges: distraction from social media, friends, busyness of life. One thing that I would like to do more is date with my kids. Find the right way to connect with them as they navigate stress from school and encourage them to be successful.