Category: Uncategorized

Date: 2025-09-25
AO: olympus
Q: Atlas
PAX: Pop Fly, Peanuts, Baywatch, Nano, NOAA, Toolbox, Fester, Atlas, Doodles FNGs: None
COUNT: 9
WARMUP: SSH; Willy May says; World greatest stretch; merkins

THE THANG:
– Format
– 40-minute AMRAP
– Total repetition count workout
– Burpees do not count towards your repetition count
– Equipment
– Standard coupon
– 5-minute EMOM timer
– Measure 25 yards
–
– Start both the 40-minute timer and the 5-minute EMOM timer at the same time – Complete the following exercises as prescribed
– 40 Kettlebell swings
– 40 lateral block jump-overs
– 40 thrusters
– 40 decline merkins (feet on top of your coupon that is turned vertically) – When EMOM timer goes off
– Stop the work you are doing:
– Run out 25 yards
– Do 5 burpees
– Run back 25 yards
– Pick up where you left off when you get back
– Repeat this pattern for 40 minutes
– Scoring
– Total repetitions for 40 minutes
– BURPEES DO NOT COUNT IN REPETITION COUNT

MARY: none
ANNOUNCEMENTS: 2nd F at Bunnyman; 3rd F at Rolling rd on 10/28 COT: Small incremental accomplishments in the midst of imperfections

Tags: olympus, Pop Fly, Peanuts, Baywatch, Nano, NOAA, Toolbox, Fester, Atlas, Doodles

Date: 2025-09-25
AO: hoya-paxa
Q: Daaa Auditor
PAX: Daaa Auditor
FNGs: None
COUNT: 1
Went on down to Hardy Rec Center, but no one answered the call… WARMUP: side straddle hops, mountain climbers, merkins, imperial squat walkers THE THANG:
1. Pull up bars – 4×5 reps of pullups
100 meter jog recovery between sets
Bear crawl to boxes
2. Box jumps – 6 x 10 reps of box jumps
15 sumo squats between sets
jog to pull up bars
3. 3 x 20 second dead hang
jog to boxes
4. dips 3 x 20 reps
15 merkins between sets
jog to picnic tables
5. Picnic tables durkins – 50
MARY: incline big boys, freddies, penguins, american hammers ANNOUNCEMENTS: Hardy Rec Center is hosting a kids day on Oct 4th!
COT: Met a man, Brian asking what I was doing at 6:15am doing abs in the grass… He’s moving to Alexandria, so keep an eye out at thehighlands Jag Katniss LTD

Tags: hoya-paxa, Daaa Auditor

Date: 2025-09-25
AO: ruck-dynasty
Q: Fish Fry
PAX: Kodiak, Popeye, Shake ‘n’ Bake
FNGs: None
COUNT: 4
WARMUP: milling around
THE THANG: A walk through Rockingham neighborhoods.
MARY: nope
ANNOUNCEMENTS: Buy your tickets for old rag sunrise hike today. COT: none

Tags: ruck-dynasty, Kodiak, Popeye, Shake ‘n’ Bake

Date: 2025-09-25
AO: thefurnace
Q: Gherkin
PAX: Anchorman, Rim Fire, Traveler
FNGs: None
COUNT: 4
WARM UP
Imperial Walkers, Hillbillies, Side Straddle Hop, Michael Phelps, Willie Mays Hays, Cherry twist, world’s greatest stretch, down dog, Cobra Kai

THE THANG
Ladder up to 50 and back down, with some running between exercises, as follows:

10 Burpees, 20 Merkins, 30 Toy Soldiers IC, 40 Shoulder Taps IC, 50 Lunges IC, 40 Shoulder Taps IC, 30 Toy Soldiers IC, 20 Merkins 10 Burpees

Don’t be a Pig
• PAX take turns blindly drawing a slip with an exercise & 2 numbers.
• The high number is the max possible number of reps and the low number is the min number of reps.
• The HIM who chose the slip rolls a die. If it is a 6 or 1, the round is over and all Pax perform the max number of exercises. If it is another number, deduct that amount from the max number of reps.
• The HIM can either be a pig and roll again or stop and lead the PAX in that many reps of the exercise.
• Repeat until a 6 or 1 is rolled or you reach the minimum number of reps permitted.

MARY
No time

ANNOUNCEMENTS
• #Announcements Channel
• Old Rag tickets on sale today
• F3 fundraiser coming up

COT
Is it better to stay silent and be liked, or speak the truth and be hated? YHC will usually do the former, despite Jesus telling us to do the latter.

John 15:18-19 “If the world hates you, keep in mind that it hated me first. 19 If you belonged to the world, it would love you as its own. As it is, you do not belong to the world, but I have chosen you out of the world. That is why the world hates you.”
Luke 6:22-23 22 Blessed are you when people hate you, when they exclude you and insult you and reject your name as evil, because of the Son of Man. 23 “Rejoice in that day and leap for joy, because great is your reward in heaven. For that is how their ancestors treated the prophets.

Tags: thefurnace, Anchorman, Rim Fire, Traveler

Date: 2025-09-24
AO: ao-the-bullpen
Q: Peloton
PAX: Bamm-Bamm, Peanuts, Peloton
FNGs: None
COUNT: 3
WARMUP:
– SSH-H
– Willy Mays Hayes
– Don Quixotis
– 5 Burpees OYO (Peanuts was a minute late)
– Stretch OYO
THE THANG:
– Three stations (rows of picnic tables with a total of 11 seats).
– Perform one rep for seat one, two for two, three for three,… eleven for eleven. – exercises were sep ups, dips, Bulgarian squats.
– Mosey after each round.
– PAX rotated to do each station one time.
– Round 4 was all exercises at each bench.

ANNOUNCEMENTS:
– 2nd F event at Bunny Man brewery
– Look for opportunities to do IronPAX beatdowns

COT:
Share a favorite poem.

Tags: ao-the-bullpen, Bamm-Bamm, Peanuts, Peloton