Date: 2026-09-24
AO: The Highlands
Q: LTD ,
PAX: LTD, Jag, Hard Knox, Katniss, Pickle
FNGs: None
COUNT: 5
WARMUP: leg swings, A-skips, B—skips, C-skips
THE THANG: start the special soundtrack— 1 person jumps rope for set number of reps , while the other Pax are skipping on the field, until everyone has had a chance to skip rope Add ankle weights to the rope skipper. Other pax lunge walk Add ankle weights and wrist weights to the rope skipper. Other pax line jump
Mosey to the garage. Skip the elevator. Bear crawl down one flight. Grab a bench and skip the dental plan. Dip skips Mosey back to the field.
MARY: skip planks, flutter kicks
ANNOUNCEMENTS: Nov 7 Grunt
COT: Top 10 list of things we should skip and top 10 things we shouldn’t skip (with some audience participation)
Each of us picked one thing from the list and committed to applying it to our life today
The Agency Bootcamp
Date: 2026-09-24
AO: The-Agency
Q: Trademark ,
PAX: Trademark, Hobbyhorse, Rim Fire, Boardwalk, Landscape
FNGs: None
COUNT: 5
WARMUP: SSH, AC, CA, WMH, Typewriter, Windmills, Runners Stretch, Pigeon, Worlds Greatest, Cobra Kai
THE THANG: The JG around downtown McLean; 3 mile mosey with Body Weight Squats, Mercins, and LBCs. MARY: Toy Soldier, Penguin Crunches, Flutter Kicks, Box Cutters, Thinking Man. ANNOUNCEMENTS: IPC tomorrow looks like a burner, Check out thegrunt. COT: Love people for who they aren’t. Don’t hate people for who they aren’t.
Taste of Ironpax
Date: 2026-09-23
AO: Horizon
Q: sticks ,
PAX: Purple Rain, Fish Fry, Bo, Scott Petersen, vplaxico, Woody, DrugBoat, Kodiak, sticks, Funnel Cake FNGs: None
COUNT: 10
WARMUP: Stretching, SSH, IW, WMH, CP, WGS
THE THANG: 25 minutes AMRAP
Run down/up the stairs
6 Bonnie Blairs
Run down/up the stairs
6 hand release merkins
Bear Crawl 20 yds
6 WWI
Crawl Bear 20 yds
6 Burpees
(Repeat but add 6 reps to each exercise)
MARY: Stretching, LBC’s
ANNOUNCEMENTS: Grunt, Old Rag Hike
COT: https://www.yourdailypoem.com/listpoem.jsp?poem_id=660
The Driveway
Date: 2026-09-23
AO: The Driveway
Q: Play-Doh ,
PAX: Roulette, Flux, Bone, Play-Doh, Peaches, Prestige, 2 percent FNGs: None
COUNT: 7
WARMUP:
IW, HB, Halos, Squatting Monkey Humpers, Wall Butt Tap Jumps
THE THANG:
4 x carry, swing x 10, carry back, swing x 10
4 x 3, 2, 1 l,r reverse ladders: row, clean, squat, press, squat
MARY:
Windmill practice
ANNOUNCEMENTS:
Old Rag Hike Coming Up
COT:
Sometimes minor tweaks to an exercise routine can allow you to hit same volume without burnout. For example, rather than doing 6 straight squats, split them into two sets of three sandwiching an unrelated exercise.
Atlantis – Tue
Date: 2026-09-22
AO: Atlantis
Q: Hammer ,
PAX: Teenager, Forceps, Hammer
FNGs:
COUNT: 3
WARMUP: standard
THE THANG: under the bridge, round-the-horn exercises
Our favorites are still the single leg get ups.
MARY: plenty worked in
ANNOUNCEMENTS: Grunt coming up
COT: sweat the small stuff
