Category: Uncategorized

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Bands vs Coupons

Date: 2026-10-05
AO: The Farm
Q: Infinity ,
PAX: Trilogy, Infinity, Firehead, Squatter
FNGs: None
COUNT: 4
Warm up: SSHs, IWs, Don Quixotes, Beet Pickers, Copperhead Squats, LBACs, Michael Phelps, and Mosey. The Thang: Coupon Block and Resistance Band HIIT
Arrange coupon blocks on one side of the field and resistance bands on the other. On each side of the field, perform 20 reps of the following with a resistance band and coupon, sprinting 60m back and forth between exercises: – Derkins on bench / Merkins with band
– Deadlifts (with coupon / with band)
– Shoulder Presses (with coupon / with band)
– Bent Over Rows (with coupon / with band)
– Squats (with coupon / with band)
– Arm Curls (with coupon / with band)
– Thrusters (with coupon / with band)
– Reverse Merkins IC / Squat Band pull-aparts
Mary: Feet over Coupon Raises, Side Crunches, Coupon Chest Press with Raised feet, and Flutter Kicks with Coupons.
CoT: Anytime you hear or see something encouraging you to take offense from someone’s words or actions, it is not inspired by God. It is not to say that the person encouraging you to take offense is bad in and of themselves, although they might be, but that what they are telling you in that moment is not conducive to your spiritual and psychological well-being. I have encountered people to take offense at the slightest provocation. They alienate themselves and end up friendless. They may be in the right, but they are not happy nor mentally well. I like the quote by Confucius: “He who takes offense when none is intended is a fool.”

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The Patriot

Date: 2026-10-05
AO: The Patriot
Q: Craigs List ,
PAX: Moderator, Piano Man, Craigs List, Anchorman, CableGuy, Big Short, Deliverance, Wedding Singer, Prestige, Legacy FNGs: None
COUNT: 10
WARMUP:
Imperial walker – 10 IC
Hillbilly – 10 IC
Run in place – 10 IC
Little bitty arm circles on one foot – 10 IC
Reverse LBACOF – 10 IC
Downward dog
Cobra Kia
Child pose

THE THANG: See above.

MARY: Abs for Arlington 32 of each in cadence: LBCs, and penguins. Hold plank for 32 count

ANNOUNCEMENTS: None

COT:
Thank you to the nine of you coming out early on this Monday morning to help me celebrate the 7 days of my birthday with 7 of our favorite exercise friends (See the Thang). This is also my first Q. I received much help and support from this community to be able to lead you in this celebration.

The book Bowling Alone talks about how community is waning, the reciprocal trust we give and share between one another around us is declining, and why we don’t participate together in civic and public activities. F3 and those who get up early to come out rain or shine are not exercising alone, in our basements, with headphones on blasting motivational music or podcasts. We are doing it together, supporting one another both at the AO and times in between. The Patriot group helped me prepare for my recent bicycle trip in Michigan with my daughter. The fellowship, comradery, and the support knowing I can modify as needed, will keep me coming back, even if I don’t have an immediate event or activity for which I need to “get in shape.” See you Wednesday!

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Still dark, less gloom

Date: 2026-10-05
AO: Hamilton
Q: Hobbyhorse ,
PAX: 2 percent, Sloop, Hobbyhorse, Daaa Auditor, Goldfish
FNGs: None
COUNT: 5
WARMUP: stretches
THE THANG: circuits anchored around thrusters, oh press and curls. Hamilton – Burrs in between rounds. Then 11s with squats, calf raises and farmer carry in between MARY: non-qualifying ab work
ANNOUNCEMENTS: old rag and grunt. Thoughts and prayers for Lazlo COT: routine is good; breaking routine is good too.

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The Patriot

Date: 2026-10-02
AO: The Patriot
Q: Anchorman ,
PAX: 2 percent, Smokey, Anchorman, Deliverance, Big Short, Rim Fire, Boardwalk, Jones FNGs: None
COUNT: 8
WARMUP: SSH x 20, 10 x arm circles,
THE THANG:
The Thang: IronPAX Week 4 — Crayola’s Masterpiece.
45-minute AMRAP on a 100-yard field with coupons in tow.
PAX started at the 50 with 10 thrusters, then worked progressively farther down the field and back: 50: 10 Thrusters
40s: 10 Pullovers to Knees to Block on each side
30s: 10 Manmakers on each side
20s: 10 Curl-to-Press-to-Overhead Squats on each side
10s: 10 BDE Sit-ups on each side
Goal lines: 10 Kraken Burpees on each side
Murder Bunnies and Reverse Murder Bunnies were used through the 40-yard segments, with coupon carries filling the remaining distance.
Return to the 50, rinse and repeat until 45 minutes expired. Score = total reps completed. MARY: Worlds greatest stretch
ANNOUNCEMENTS: Grunt and Old Rag Climb
COT: YHC reflected on the spirit of IronPAX and the importance of continuing to challenge ourselves. The scoreboard is there, but ultimately it’s You vs. You — choosing to show up, push beyond what’s comfortable, encourage the PAX beside you, and leave a little better than you started.