Date: 2026-09-30
AO: The Aerie
Q: Lonestar ,
PAX: Lonestar, Rocketman
FNGs: None
COUNT: 2
WARMUP:
Side straddle hops
Michael Phelps
Imperial walkers
Picking cherries
10 yd Frankenstein
10 yd high knees
THE THANG: 2sets
50 squats
40 sit ups
30 merkins
20 shoulder taps
10 burpees
MARY:
ANNOUNCEMENTS:
COT:
45th B-Day Q
Date: 2026-09-30
AO: The Patriot
Q: Piano Man ,
PAX: Big Short, Waterboy, Jones, Smokey, Craigs List, Piano Man, Strange Brew, Moderator, Wedding Singer, Malpractice FNGs: None
COUNT: 10
WARMUP: SSH (IC), Imperial Walkers (IC), Hillbilly (IC), Little Bitty Arm Circles (IC), Moroccan Night Clubs (IC), Cherry Twist (IC), Willie Mays Hays (IC), Down Dog, WGS, CK THE THANG:
– Mosey to Amphitheater and REPEAT:
– 25 derkins
– 20 step ups (IC)
– 25 dips
– 10 box jumps
– 10 Bulgarian split squats (each leg)
– Count off by 2s
– Team 1 stays in amphitheater and does exercises on repeat
– 45 flutter kicks (IC)
– 45 shoulder taps (IC)
– 45 American hammers (IC)
– Team 2 is the timer, running to the bottom of 30th St Hill where they do 5 burpees and then run up the hill and back to the amphitheater – REPEAT as time allows
– Mosey to back Football Field
– Fellowship lap on track
MARY: 5 supermans (hold for 5 seconds), 10 dirty dogs each leg, 10 donkey kicks each leg, static stretching ANNOUNCEMENTS: The Grunt; Old Rag Hike
COT: This is my second birthday Q and I’ve been reflecting on how much F3 has had a positive impact on my life this past year. The opportunity to get up early and do hard things with a likeminded group of men has built my confidence as has the opportunity to practice leadership. I’m grateful for the time spent with all of you.
Crayon Sharpener
Date: 2026-09-30
AO: Potomac Rising
Q: Promoter ,
PAX: Breadsticks, FIFA (F3 The Capital), 120, Cookies, Promoter, The Situation, Pillow Talk, Nancy Lopez, Inspector Gadget FNGs:
COUNT: 9
WARMUP:
20c SSH
10c Squats
10c Air Press
10c Merkins
10s Big Boy Situps
THE THANG:
Technique work on Murder Bunnies and transitions
15 minutes AMRAP of Crayola’s Masterpiece at half work
ANNOUNCEMENTS: Final IronPAX workout convergence Saturday 0600 at Stedwick ES
COT: Try to consider how your actions affect others, and be grateful for the space we have to learn from others
The Ibiza Driveway
Date: 2026-09-30
AO: The Driveway
Q: Trademark ,
PAX: Trademark, Bone, Play-Doh, Roulette, Flux, Prestige
FNGs: None
COUNT: 6
Warm Up:
– – Side straddle hop
– – Arm circles
– – Circle arm
– – Michael Phelps
– – Bird dog
– – Glute bridge
– – Dead bugs
– – Cat cow
– Plank
Station 1. 10 rounds in 10 minutes.
– Round 1: 3x SA swing, 3x SA squat, 3x SA press, 3x SA squat. Round 2: switch arms. Round 3, switch arms. Etc. 10 minutes. Station 2. AMRAP for ten minutes.
– SA or DH 10 cleans then suitcase carry 40 yards. Switch arms or repeat and suitcase carry back.
Cool Down
– Windmill
– Down dog
– Worlds greatest
– Cobra Kia
Perfection gets in the way of progress. Our evaluative standard (“good”) comes from Genesis. The standard is good. Not perfect. Not amazing. Not perfection. Good.
“He said let there be light. And it was GOOD.”
Delphi
Date: 2026-09-29
AO: Delphi
Q: Atlas ,
PAX: OnlyFans, Dunder, Nano, Doodles, NOAA, Toolbox, Atlas, Pop Fly FNGs: None
COUNT: 11
WARMUP
SSH; Arm circles; Willy’s; Cherry picker; scorpion; copperhead squats; Greatest stretch
THE THANG
1st round
Burpee over coupon 3
Run to the 30 and perform a combined 3 bunny blair, squats, jumps
2nd round
We are not worthy 10
Lateral squats 10 (2=1)
BDE BBSU 10 (2 is 1)
Plank jack over coupons 10
Lateral overhead press 10
Mary:
ANNOUNCEMENT & PRAYERS:
Book club challenge 10/8
Road clean-up 10/10
Convergence “The Grunt” 11/14
COT: Teaching kids generosity builds lifelong empathy and a deep sense of purpose. When children support others, you can instantly see the pure joy on their faces and a powerful feeling of fulfillment take root. True generosity is practiced in two equally important ways:
– Planned Assistance (Volunteering): Teaches commitment and teamwork through structured activities, like sorting donations at a food bank, participating in community clean-ups, or organizing holiday toy drives.
– Spontaneous Generosity (Unplanned Kindness): Nurtures real-time empathy and situational awareness, such as sharing a snack with a peer, comforting a sad friend, or helping a neighbor carry groceries.
By embracing both intentional volunteering and everyday acts of kindness, children realize they have the power to change someone’s day for the better. The look of pride on their faces isn’t just happiness—it is the spark of a purposeful life catching fire.
