Category: Uncategorized

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horizon-ao IronPax Warmup

Date: 2025-09-22
AO: horizon-ao
Q: Disco
PAX: Kodiak, Attache’, SPINAL TAP
FNGs: None
COUNT: 4
WARMUP: SSH, imp walker, Abe vigoda, wmh, CP, d dog/childs pose, oyo.
THE THANG: 30 KB swing/30 lateral block hop overs/30 thrusters/30 decline merkins Every 5 minutes: out and back 25 m. 5 burpees.
Repeat 4 times.
MARY: each one pick one: penguin crunch, j Lo, plank jacks, etc ANNOUNCEMENTS: iron pax coming up Friday.
COT: take a minute to focus on the week ahead.

Tags: horizon-ao, Kodiak, Attache’, SPINAL TAP

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hamilton Uncut corners

Date: 2025-09-22
AO: hamilton
Q: Hobbyhorse , Sloop
PAX: Greenpeace, Popeye, Legacy, Hard Knox
FNGs: None
COUNT: 6
WARMUP: ssh. Iw, wind, Phelps, wmh, arms, rve, dd
THE THANG: 4 Hamilton; jog to new exercise equipment (ohs and ahs); pull up and exercise alternate. Hills triples for two rounds. Sloop led Four Corners MARY: hammer, flutter, dog, donkey, lbc
ANNOUNCEMENTS: book club. Hiking group
COT: choose peace.

Tags: hamilton, Greenpeace, Popeye, Legacy, Hard Knox

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terrapin-station Bone Q

Date: 2025-09-22
AO: terrapin-station
Q: Bone
PAX: 2 percent, Anchorman, Enron, Booking, Short Rib
FNGs: None
COUNT: 6
WARMUP: SSH, IW, DQ, RVE, LBAC/R, MP
THE THANG: Fellowship Lap, followed by a 5 burpee readiness check. 3 sets of each, 30 first exercise, 20 of the 2nd, moving around Tuckahoe to use the equipment: Squats, Merkins; Dips, Irkins; Calf Raises, Jump Squats.
2 rounds of AMRAP pull-ups while the PAX did LBCs, Flutter Kicks, Freddy Mercury’s, and Box Cutters. 3 rounds of 20x Mountain Climbers and Shoulder Taps.
MARY: Penguin Crunches, Toy Soldiers, Stretch, then Ring of Fire Merkins of your choice
ANNOUNCEMENTS: Fundraiser for F3 National (Accelerate) at Port City October 23rd. Old Rag Hike. Boneathon.
COT: YHC’s father told him that he believes he has 10 years of life left. Spend quality time with those you love and that love you. Ensure they know you are there and care for them.

Tags: terrapin-station, 2 percent, Anchorman, Enron, Booking, Short Rib

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olympus Hoop la

Date: 2025-09-20
AO: olympus
Q: Hightower
PAX: Rollingstone, Pop Fly, Roddick, Mr. Softee, Norm, Ashe, Pavin FNGs: None
COUNT: 8
WARMUP:
Fellowship laps around track then some dynamic stretching.

THE THANG:
Split PAX into 2 lines for warmups.
Partner Dribble drive layup and rebound
Partner dribble jump shot and rebound

Split PAX into 2 teams for 4 on 4 Hoops.
Core workout Halftime break
Continue 4 on 4

MARY:
Couple more core exercises

ANNOUNCEMENTS:
2F Thurs night, more details to be posted
3F road clean up Oct 18
COT:
Remember 1st time you came out to F3. Who named you? Who else was there? Where are they now? Good time to reach out to those guys again.

Tags: olympus, Rollingstone, Pop Fly, Roddick, Mr. Softee, Norm, Ashe, Pavin