Category: Uncategorized

Date: 2026-10-03
AO: The Sandlot
Q: Summit ,
PAX: Klinger, Pepco, Ziggy Stardust, Summit, The Tulip, Popeye, Picasso, Hobbyhorse, Fish Fry, Jag, Tonka FNGs: None
COUNT: 11
WARMUP: All IC: SSH, IW, HB, MP, WMH, CP, DD, WGS, CK

THE THANG: HIIT & Hills
– Tempo Set: Bulgarians, Copperhead Squats, Durkins
– Dora on the Steps
– Timer runs steps
– 50 Burpees, 100 Cactus Jump Squats, 150 Dips
– Hill and AMRAP
– Timer Runs, Bernie Sanders and Lunges up 14th St hill
– Partner American Hammers, LBCs and Mountain Climbers AMRAP – Back to school via steps
– Active Recovery with some bro-ga.

MARY: Built in
ANNOUNCEMENTS: Old Rag and Grunt. Check channels on slack.

COT: Resilience. The body and mind are way more capable than sometimes we give them credit.

Thanks for coming out.

Date: 2026-10-03
AO: Capital Montessori Kettlebell Club.
Q: Legacy ,
PAX: Roulette, Moderator, Play-Doh, Legacy, Trademark, Flux
FNGs: None
COUNT: 6
WARMUP: Imperial Walker, Hill Billy, SSH, RVE, Willy Mayes Hayes, Deadlifts

THE THANG:

10 Rounds :kettlebell: swings EMOM

3 Rounds Reverse Ladders
3, 2, 1 L, RRow, Clean (once), Squat, Press, Squat
Loaded Carries

MARY: one hollow-body–held for 10

ANNOUNCEMENTS: Grunt/ Old Rag

COT: Don’t let a short layoff become a long layoff. Short layoffs are pretty much inevitable. But fight back. Thanks to my brothers for being here! SYITG!

Date: 2026-10-03
AO: Watkin Warriors
Q: Cookies ,
PAX: Splash, Promoter, Sabre (F3 Mt Airy, MD), Stall Guy, 120, FIFA (F3 The Capital), Cookies, Robert Goldfarb, Breadsticks, Beef Cakes, Soggy Bottom FNGs: None
COUNT: 11
WARM UP:
None, just did setup for event.

THE THANG:

Completed IronPAX Week 4, “Crayola’s Masterpiece”: a 45-minute coupon AMRAP following the prescribed exercise stations and movement sequence.

Exercises were completed in sets of 10, with 150 exercise reps per full round. Scores counted completed exercise repetitions only; Murder Bunnies, Reverse Murder Bunnies, and other travel did not add points.

MARY:
None

ANNOUNCEMENTS:
None

COT:
Great work on completing IronPAX to all who stuck thru!!!

Date: 2026-10-03
AO: The Farm
Q: Infinity ,
PAX: Firehead, Trilogy, Infinity, Squatter, Sparky, Lumbergh, Chile, Buffalo, Kelly, Jenn, Emma, and Buffalo’s two daughters FNGs: None
COUNT: 13
Cleaned up Wall Rd and a 0.9-mile stretch of Centreville Rd, collecting nine bags of trash, including several car parts, a spoiler winning the prize.

Had coffeeteria at Chik-fil-A afterwards.

Date: 2026-10-03
AO: Olympus
Q: Pop Fly ,
PAX: Peanuts, Glee, Walk-on, Obadiah, Doodles, Pop Fly, Warlord Magic Festival FNGs:
COUNT: 7
WARMUP: Yes
THE THANG: 7 Stations
MARY: 7 exercise
ANNOUNCEMENTS:
– 8 Oct – book club
– 10 Oct – road clean up
– Nov – The Grunt
COT: The pax understood