Category: Uncategorized

Date: 2026-09-23
AO: Potomac Rising
Q: Cookies ,
PAX: Robert Goldfarb, Cookies, FIFA (F3 The Capital), Promoter FNGs: None
COUNT: 4
WARMUP:
Quick movement demo and review of the IronPAX Week 3 standards and scoring.

THE THANG:
IronPAX Week 3 — “Belle”Ringer
45-minute AMRAP using a standard coupon and 6 cones/markers. Five outer cones set 25 yards from the center cone.
– 5 Blockies at center
– Rifle carry to Cone 2
– 10 We’re Not Worthy
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 3
– 15 Goblet Squats
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 4
– 20 OH Tricep Extensions
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 5
– 25 Coupon Swings
– Farmer carry back to center
– 5 Blockies
– Rifle carry to Cone 6
– 30 Curls
– Farmer carry back to center
Rinse and repeat for 45 minutes.
1 full round = 125 reps.
Score = total reps completed.

MARY:
None. IronPAX used the full 45 minutes.

ANNOUNCEMENTS:
– Week 4 of IronPAX will be Saturday, October 3 at Watkin’ Warriors.
– Location: Watkins Mill Recreation Area, 19501 Club Lake Road, Montgomery Village, MD 20886. – Submit Week 3 IronPAX scores by Sunday night for the weekly competition.

Date: 2026-09-22
AO: Delphi
Q: Peanuts ,
PAX: OnlyFans, Drano, Nano, Peanuts, Dunder, Pop Fly, Atlas
FNGs: None
COUNT: 7
WARMUP: Yep we did that Dirty Bird – in reverse. Also did some more stuff THE THANG: station work. 6 stations with runner timer. Did two rounds MARY: yes
ANNOUNCEMENTS: books are cool – particularly at Draino’s. He is the coolest. Grunt and road cleanup COT: we are stronger together

Date: 2026-09-21
AO: Acropolis
Q: Peanuts ,
PAX: OnlyFans, Bean Counter, Drano, Peanuts, Dr. Seuss, HalfCaf FNGs: None
COUNT: 6
WARMUP: the old 1-2
THE THANG: split into two teams. Team 1 ran a lap while Team 2 tried to put the biscuit in the basket as many times as possible. Switched. The teams tied so we rifled carried a cool 100 and did a bit of jail breaking back. Round 2 commenced and Team 2 definitely won. Went and got our coupons and did exercises every 10 yards or so. MARY: no time
ANNOUNCEMENTS: grunt; manly book challenge; road clean up
COT: tough Septembers

Date: 2026-09-22
AO: Watkin Warriors
Q: FIFA (F3 The Capital) ,
PAX: Cookies, FIFA (F3 The Capital), Stall Guy
FNGs: None
COUNT: 3
WARMUP:
25 SSH IC
25 HK IC
14 WM IC
10 CP IC
10 MC IC
10 1/2 ‘merican OMQ
Various stretches

THE THANG:

Part 1
4 rounds, each round increasing by 1 additional exercise

1 burpee
10 squats
15 plank jacks
20 Smurf Jacks

Part 2

Buy in rounds:

1) 5 burpees
2) 10 squats
3) 15 plank jacks
4) 20 Smurf Jacks

Buy in round 1
2 lap jog
1 lap sprint
15 ‘mericans OMQ

Buy in round 2,3,4

MARY:
15 Hanging knee lifts

ANNOUNCEMENTS:
Final IPC round hosted at Watkins Warriors 10/3 and 6a.

COT:

Date: 2026-09-22
AO: The General
Q: Gherkin ,
PAX: Robo, Gherkin, Hard Knox, Prestige
FNGs: None
COUNT: 4
WARM UP
SSH, Imperial Walkers
Hillbillies, Sprinklers, Cherry Picker, WMH, Downdog, World’s Greatest stretch, Cobra Kai THE THANG
10 Minute EMOM #1
– 10 Peter Parker Merkins
– Run to the far goal line and back
– Coupon Squats for the rest of the minute.
– Repeat, except run ten fewer yards out (20 fewer yards total) for each round, with the last round going to the 10 and back 11s
Overhead press & Peter Parker Merkins with lunge walk for 10 yards in between 10 Minute EMOM #2
– Odd Minutes: 25 squats & 20 Peter Parker Merkins
– Even Minutes: 25 Squats & 20 Overhead Press
MARY
American Hammer,
LBCs
ANNOUNCEMENTS
– Announcements channel
– The Grunt
COT
YHC appreciates everyone coming out on a miserable morning. Having the discipline to do hard things, especially when we don’t want to do them, is what makes us stronger.