Category: Uncategorized

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!!!

Date: 2026-08-25
AO: Oldman Soccer
Q: citrus ,
PAX: Moderator, citrus
FNGs: None
COUNT: 2
15 adults and 4 kids ran around for an hour.

Date: 2026-08-25
AO: Delphi
Q: Rocket ,
PAX: Nano, OnlyFans, Pole’er, Peanuts, Dr Suess, Drano, Pop Fly, Rocket FNGs: None
COUNT: 8
WARMUP: typical stuff: SSH, Michael Phelps, Willie Mays Hays, cherry picker, worlds greatest stretch, child’s pose, cobra Kai, poorly counted scorpions

THE THANG: Timer is somebody jump roping. Either 50 unbroken or 100 broken

“Reward” if timer goes unbroken
-mosey to 50 and back

Everybody else is doing calisthenics
Merkins
Big boys
Squats
Carolina dry docks
Flutter kicks
Lunges
Mountain climbers
LBCs
Tuck jumps
Plank shoulder taps
Bicycles
Calf raises
Mike Tyson’s
Leg lifts
Pistol squats
Diamond pushups
Heels to Heaven

MARY: none
ANNOUNCEMENTS: iron pax, 9/11 stair climb, manly book challenge, step up and lead a fellowship event…people will join

COT: stolen from Shake n Bake’s kid’s professor. See mumble chatter for more info: 1. Start every project the day you get the assignment.

4. Show respect to classmates, professors, administrators, roommates,custodians, cafeteria workers, captains, coaches, and everyone else.
5. Be professional.

8. Embrace failure.
9. Seek out help.

11. Appreciate constructive criticism.

12. Excel on the first assignment.

13. Try new things.

14. Approach every opportunity with the confidence that you belong there but the hunger to prove it to others.
15. Cultivate friendships, and be loyal to them.

16. Get sleep.

17. Call home (at least) every week.

18. Make good choices.