Category: Uncategorized

Date: 2026-09-09
AO: The Patriot
Q: 2 percent ,
PAX: sticks, Cheesesteak, Fiddler, Moderator, Waterboy, Primanti, Anchorman, 2 percent, Hops, Walker, Smokey, Disco, Jones, Booking, Trademark, Strange Brew, Ice Tea, Legacy, Rim Fire, CableGuy FNGs: None
COUNT: 20
WARMUP: SSH; Imperial Walkers; Hill Billy’s; Itty Bitty Arm Circles; Moroccan Nightclubs; Don Quixote’s; Willie Mays Hays; Michael Phelps; Downward Dog; World’s Greatest Stretch.

– THE THANG: Format
– 45-minute AMRAP
– Counting the total number of complete 400-meter laps
– If time stops and you’re in the middle of the lap, it does not count. Whole numbers only. – Equipment
– Standard Coupon
– 400 meters measured out
– The Thang
– Start the timer
– Run 400 meters
– After 400 meters, complete
– 10 Thrusters
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Jungle Boy Squats
– 10 Bonnie Blairs (right leg-left leg = 1 rep)
– 10 Thrusters
– Continue the pattern until time is called
– Scoring
– Count the total number of 400-meter laps in 45 minutes
– Modifications
– Shorten distance of run
– Exercise Modifications
– Thrusters
– Air Squats
– Bonnie Blairs
– Stationary lunges
– Jungle Boy Squats
– Air Squats
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-1-runners-are-people-too

MARY: Nope
ANNOUNCEMENTS: 9/11 Stair Climb, O/N Ruck, Columbia Marina Ruck

COT: “Tell the truth, it’s easier to remember.” – No one from F3 St. Louis ever

Date: 2026-09-07
AO: Hamilton
Q: Sloop ,
PAX: Hobbyhorse, Legacy, Sloop
FNGs: None
COUNT: 3
WARMUP: the usual
THE THANG: 5 rounds of 10 shoulder press, 10 curls, run 100 meters, 5 rounds of 10 coupon squats, 20 calf raises, run 10 meters, 5 minute ladder of blockees, and tricep dips. MARY: 3 rounds of front and side planks.
ANNOUNCEMENTS: 9/11 starclimb and ruck.
COT: health is wealth.

Date: 2026-09-09
AO: Ignite
Q: Kodak ,
PAX: Groundhog, Hobbyhorse, East Wing, Kodak
FNGs:
COUNT: 4
WARMUP: SSH, IW, HB, Arm Circles
THE THANG: 40mins of static stretches (45sec on / 10sec rest) MARY: nope
ANNOUNCEMENTS: sept11stairclimb on Friday, Burning Man (Old Rag Hike)
COT: Q recounted the importance of remembering to stretch it out from time to time and encouraged his fellow PAX to take time to focus on mobility.

Date: 2026-09-09
AO: The Aerie
Q: Lonestar ,
PAX: Trifecta, Lonestar
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG:
Walk 1 straight 100yd jog turns and sprint other 100 yd laps – 6x stopping for Beatdown at 50 with below -20 merkins – 30 squats – 15 American hammer
-bear crawl to center of field and crab walk back, 20 big boy -8 point merkins (7 of them)
MARY:
ANNOUNCEMENTS:
COT:
Don’t be a grumbler like Hadley from Shawshank Redemption

Date: 2026-09-08
AO: The Admiral
Q: Katniss ,
PAX: Katniss, Launderer, Amish
FNGs: None
COUNT: 3
WARMUP: stretching and stuff
THE THANG: the Pax played four corners, working different areas of the body at each stop MARY:
ANNOUNCEMENTS: 9/11 stairclimb
COT: a prayer for the kids and teachers at our middle school site