Category: Uncategorized

Date: 2026-09-01
AO: Watkin Warriors
Q: Cookies ,
PAX: the mechanic, Cookies, Stall Guy
FNGs: None
COUNT: 3
Warmup
– Arm circles
– Michael Phelps
– Windmills
– Tempo merkins
– Shoulder taps
– Down-dog / Up-dog
The Thang
Iron Chesto I
– DB floor press
– Close-grip DB floor press
– Other PAX ran 2 laps
– Rotate when runners returned
– 2 rotations
Chesto Ladder
– 2 / 4 / 4
– 4 / 8 / 8
– 6 / 12 / 12
– 8 / 16 / 16
– 10 / 20 / 20
– PAX took turns calling
Iron Chesto II
– Single-arm DB floor press — right
– Single-arm DB floor press — left
– DB squeeze press
– Overhead triceps extension
– Rotated through each movement
Chesto Finisher
– Merkins
– Shoulder taps
– Plank
– About 3 rounds, then moved on
Mary
– Ring of Fire
COT
Strategic vulnerability
– You can’t do everything on your own.
– Reach out to your people.
– Use the communities around you, especially when things get tough. – That support is part of why the community exists.
Announcements
– 9/11 Stair Climb — details/sign-up info in Slack:
sept11stairclimb
– IronPAX Challenge — running it in Potomac tomorrow. Register here: https://ironpax.f3greenwood.org/register
– IronPAX local Slack details:
ironpax

Date: 2026-09-01
AO: Atlantis
Q: Infinity ,
PAX: Hammerhead, Infinity, Hammer, Palmetto, Teenager, Fun Size FNGs: None
COUNT: 7
Warmup: IWs, Grass Grabbers, WMHs, LBACs, MPs
The Thang:
– Mosey to rip rap rocks, pick up two palm-sized rocks each PAX, and run around the Stadium doing various coupon exercises with rocks. – Run up and back down tall, narrow stairs holding rocks laterally. – 11’s on regular stairs with jump squats and Bonnie Blairs
-Mosey back to AO Indian Run
Mary: Plank, Flutter Kicks, Heels to Heaven, LBCs, Hello Dollies (honoring the late Dolly Parton), and Penguin Crunches. Announcements:
– Fun Size has Q Friday
– 9/11 Stair Run next Friday
CoT: we recognize the contributions and friendship of our dear friend, Hammerhead, who is departing to Naples, Italy this week. He has contributed much to F3 Atlantis and will be sorely missed.

Date: 2026-09-01
AO: Delphi
Q: Pop Fly ,
PAX: YNAB, OnlyFans, Toolbox, Drago, Peanuts, NOAA, Flea, Atlas, Pop Fly, Hoolihan FNGs:
COUNT: 10
WARMUP: Yes
THE THANG:
Rd 1: 10 Minute EMOM / 2x Blockees + run to the 50yd line and back Rd 2: 7s / OH Press+ Burpees / 20yd run in between OH Press and Burpees Rd 3: Partner DORA
a) 100 HR Merkins, 40yd Farmers carry (and back) with 2 coupons b) 100 Cactus Squats, 40yd Rifle carry (and back)
c) 100 Situps with coupons, 50yd jog and back
MARY: No
ANNOUNCEMENTS: Book Club this Thursday, IPC this Thursday, 9/11 Stair Climb next Friday, 2F event coming soon
COT: New month, let’s take a few moments and lock in on what is just within reach that we are working towards

Date: 2026-08-31
AO: Horizon
Q: DrugBoat ,
PAX: Skoat, DrugBoat, Gherkin, Woody, Disco, Kodiak, Attache’, Kombucha, Bellhop, The Wolf, Funnel Cake, Hard Hat FNGs: 2 Funnel Cake, Hard Hat
COUNT: 12
WARMUP: SSH, Arm Circles, IW, WMH, CP, Down Dog & WG
THE THANG: starting at 11 reps, sets of decreasing reps of 1. Mike Tyson’s/Burpees; 2. various squat exercises, 3. Steps Ups; run a flight of stairs;
starting at 4 reps, sets of increasing reps of 1. various merkins, 2. various lunges and 3. dips. repeat (made it about 60% through)
MARY: LBCs, Box Cutters, Scissor Kicks
ANNOUNCEMENTS: 9/11 stair climb
COT: focus on kids and spouses (the two most important things) often (for me at least) comes at a big sacrifice to my role as a son/grandson/sibling/etc. it is easy (for me at least) to not always give those relationships the attention they deserve. work on doing better in that regard.

Date: 2026-08-31
AO: The Farm
Q: Squatter ,
PAX: Infinity, Chile, Firehead, Lumbergh, Squatter, Gus
FNGs: None
COUNT: 6
WARMUP:
– Side‑Straddle Hops
– Grady Corns
– Don Quijotes
– Monkey Humpers
– Rockettes
– Mosey

THE THANG:
TABATA 1 – Upper Body Push
Merkin Variations
– Standard x2
– Wide x 2
– Hand Release x 2
– Shoulder Taps x 2

Mosey

TABATA 2 – Lower Body / Legs
1. Squats x 2
2. Jump Squats x 2
3. Lunges x 2
4. Reverse Lunges x 2

Mosey

TABATA 3 – Core + Pull
1. Big Boy Sit‑ups x 2
2. American Hammers x 2
3. Superman x 2
4. Australian Snow Angel x 2

Mosey

TABATA 4 – Full‑Body / Explosive (4 min)
Alternate between:
1. Burpees x 2
2. High Knees x 2
3. Mountain Climbers x 2
4. Plank Jacks x 2

MARY:
– Flutter Kicks
– LBCs
– Box Cutters
– Freddy Mercurys
– Plank Hold (final 60 seconds)

ANNOUNCEMENTS:
9/11 Stair climb (carpool to be arranged)
Gus Q Wed
Infinity Q Fri (The Farm AO Anniversary Special)

COT:
Reminder to spread the word and bring new people to the workouts!