Category: Uncategorized

Date: 2025-09-04
AO: thefurnace
Q: Summit
PAX: Rim Fire, Anchorman
FNGs: None
COUNT: 3
WARMUP: IC…SSH, IW, HB, CP, DD, WGS

THE THANG:
– 7s
– Coupon curls and coupon thrusters
– Rifle carry across court
– Stop at midcourt on each pass and do 3 blockees
– 4 Corners of Mary
– Corners…Coupon flutter kicks, coupon up and overs, boat pose with coupons for 45 seconds, coupon plank jacks – After each corner to center circle for dips or blockees

MARY: Above
ANNOUNCEMENTS: NA
COT:
– 2 Timothy 41-8
– Romans 5:3-4
– James 1:12
– Galatians 6:9
– Hebrews 12:1-2

Let us run with endurance the race that lies before us, keeping our eyes on Jesus, the pioneer and perfecter of our faith. Hebrews 12:1

Out with prayers.

Tags: thefurnace, Rim Fire, Anchorman

Date: 2025-09-04
AO: olympus
Q: Pop Fly
PAX: Norm, Roddick, Peanuts, Gadget, Toolbox, NOAA, Ashe, Crop Duster FNGs: None
COUNT: 9
WARMUP: Yes

THE THANG: IPC Week 0. The Q turned in a time of 25 minutes and change. Most other Pad were faster.

MARY: No. The Pax did lament about missing their friends Obadiah, Doodles, Nano & Rollingstone – true stalwarts of Olympus and hoped they were well.

ANNOUNCEMENTS: 9/11 Stair Climb

COT: Q continued on the theme that Norm shared on the previous Saturday about gratitude as the opposite of anger. The Q had recently been part of a listening session with people who had so much anger it was consuming them, and how IMHO, that cannot be healthy. Find any modicum of gratitude to help dispel the anger you might have.

Tags: olympus, Norm, Roddick, Peanuts, Gadget, Toolbox, NOAA, Ashe, Crop Duster

Date: 2025-09-04
AO: freestate
Q: Horshack
PAX: Andrew Churchill, Gherkin, Deagle, Rebound, Pigeon, F3 Scabby, Mark Michael, Nomad, Bluto FNGs: None
COUNT: 10
Warm Up
– SSH x 25 IC
– Imperial Walkers x 17 IC
– Shoulder Taps x 15 IC
– Willie Mays Hayes x 14 IC
– Mountain Climbers x 12 IC
– Michael Phelps x 14 IC
– Cherry Pickers x 15 IC
The Thang
Playground of Joy & Pain x 2 rounds
1. Bear Crawler (sets the pace)
2. Squats
3. Dips
4. High Knees
5. Plank
– After Round 1: Jacobs Ladder 7 – 5 – 3 – 1
– Football until 6:30 – permanent QB if odd number
Mary:
– Leg Lift Rosalitas x 15 IC
– Box Cutters x 10 each direction IC
– Plank-o-rama x 10-10-10-10-10 IC
– Rodeo Flutters 10 Clockwise Outlaws -10 Flutter (short and fast) -10 CCW Outlaws -10 Flutters (long and slow)

Announcements
– Stair Climb is next week – 9/11 at Lincoln Memorial – 4:15a arrival, 4:30a start, 6:30a wrap, free parking wraps up at 7a
– The Kilimanjaro Challenge: Make Your 9/11 Climb Count for My Impossible to support Hei Hei and his Support Team. – https://runsignup.com/Race/Register/RaceGroup-1880088?raceId=188023
– FreeState 5th Manniversary – Saturday Sept 27, competition with Potomac Rising and Service Project for WWS

COT:
– In a world driven by taking—taking credit, taking more than we need—there’s something radical about giving it away.
– It’s not weakness; it’s power. It’s choosing to believe that there’s enough, that we are enough, and that by passing along what we’ve learned, built, or been given, we actually create more. More connection. More trust. More progress.
– The Red Hot Chili Peppers said it best: “Give it away, give it away, give it away now.” That’s not just a chorus—it’s a call to action. If you’ve made something great, leave the door open behind you. If you’ve figured something out, teach it. If you’ve been helped, help the next. Giving it away isn’t losing whatever it is —it’s planting seeds for the future.
– So ask yourself: What can I give away today to make it easier for the person who comes after me? I realize I don’t want to be a miser
Confide with Sly, you’ll be the wiser
Young blood is the lovin’ upriser
How come everybody wanna keep it like a Kaiser?

Tags: freestate, Andrew Churchill, Gherkin, Deagle, Rebound, Pigeon, F3 Scabby, Mark Michael, Nomad, Bluto

Date: 2025-09-04
AO: hoya-paxa
Q: Hobbyhorse
PAX: Scrum (Chris Klett), Daaa Auditor, Ziggy
FNGs: None
COUNT: 4
WARMUP: usual + high skips and karaoka step
THE THANG: mosey to hospital stairs on reservoir. Repeaters on the stairs. 3 ww2 at base. 5 merkin at top. Return back with a bear crawl in the mosey. MARY: flutter, hammer, box cutter.
ANNOUNCEMENTS: Hoya closed next week for 9-11 stair climb convergence.
COT: today was yhc’s two-year mark in f3. Thank you for welcoming me and being there for me. F3 has changed the trajectory of my health and I’m grateful for you all.

Tags: hoya-paxa, Scrum (Chris Klett), Daaa Auditor, Ziggy

Date: 2025-09-03
AO: horizon-ao
Q: Magoo
PAX: vplaxico, SPINAL TAP, Purple Rain, Fish Fry, Kodiak, Attache’, sticks, Disco, 3 mile FNGs: None
COUNT: 10
WARMUP: WMH, Cherry picker, Imperial Walker, fellowship lap
THE THANG: 9 weight stations (slam ball, 2x Statute of Liberty, 2x side lift, offset merkins, lunges, heavy bag hoist, man-makers) and a timer (a sordid mix of running, bear crawls, and burpees). Occaisional fellowship laps. MARY: Dead bugs and bird dogs.
ANNOUNCEMENTS: 9/11 stair climb, Iron Pax is elsewhere, Old Rag sunrise hike in October, other stuff.
COT: I will continue to be scarce in September, but my heart is with you guys. Not dead yet.

Tags: horizon-ao, vplaxico, SPINAL TAP, Purple Rain, Fish Fry, Kodiak, Attache’, sticks, Disco, 3 mile