Category: Uncategorized

Date: 2023-09-15
AO: thepatriot
Q: bogey
PAX: 2 percent, Anchorman, Big Short, Booking, CableGuy, Defiance, Elvis, Ice Tea, Kodiak, Lazlo, Legacy, Major Payne, My Space, Roadkill, Short Rib, sticks, Sunshine, Trifecta, Spud, Gator, Invictus, None FNGs: 1 None
COUNT: 22
WARMUP: None

THE THANG:
AMRAP
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins

Repeat until 45 minute timer expires

MARY: None

ANNOUNCEMENTS: Dad’s camp

COT: IPC is designed to push PAX into discomfort, not injury.

Date: 2023-09-15
AO: theaerie
Q: Stewie
PAX: Chasqui, Lonestar, Rocketman, Baller, Spike, Walkie Talkie FNGs: None
COUNT: 7
WARMUP:

SSH
Batwings
Cherry pickers
Mountainclimbers
Imperial Walkers
Windmills

THE THANG:

The Thang

The workout begins when the timer starts
400-meter lap
5 BDE burpees
400-meter lap
5 BDE merkins (AKA – hand-release prisoner merkins)
Hand release merkin to Peter Parker to the right elbow to hand release merkin to Peter Parker to the left elbow to hand release merkin Repeat until time is called.

MARY: nope
ANNOUNCEMENTS:

1. 3rd Annual Cornhole Tournament, Saturday, Sep 23 · 16:00–18:00 2. 5k at Burke Lake, Saturday, Sep 30 · 09:00–12:00
3. F3 – Fall 2023 Dad’s Camp, Friday, Oct 13 at 17:00 –Sunday, Oct 15 at 11:00 4. Pop up BD at Long Park.
5. Battlefield ruck what Saturday???

COT:
Q source
Prayers

Date: 2023-09-15
AO: horizon-ao
Q: Magoo
PAX: Lucius, Mr Haand, Disco, Old Bay, 3 mile, Hobbyhorse, Attache’ FNGs: None
COUNT: 8
WARMUP: lunge twist, Greek gods, caterpillars
THE THANG: Carry sandbag or other weight through dark woods, finish with callisthenic, lather, rinse, repeat. MARY: see above.
ANNOUNCEMENTS: Coffeteria.
COT:

Date: 2023-09-14
AO: olympus
Q: Doodles
PAX: Crop Duster, Ashe, Hightower, Battleship, Peanuts, Popeyes, Monk, DR Airhead FNGs: None
COUNT: 9
WARMUP: leg heavy stretching
THE THANG:
IronPax Week2!!
– Run 400 m
– 5 BDE burpees
-run 400 meters
– 5 BDE merkins
Rinse and repeat, alternating burpees and merkins.
-AMRAP, keep track of meters ran for 45 minutes
MARY: none
ANNOUNCEMENTS: Dad’s Camp, Nano’s 5k in Springfield,
COT: Sign-up to Q – Free to lead.

Date: 2023-09-14
AO: edge_of_reason
Q: Quip
PAX: Daniel Nichols, Robert Pritchett
FNGs: None
COUNT: 3
Weather: 66° and pleasant

Warmarama
25cc Im walkers
20cc ssh
15cc mt climbers
10cc hairy rockettes
5cc bend and reaches

The thang:
At each landing 10 squats oyo
Merkins up the stairs (merkin each step)
At each landing 10 squats oyo
Merkins down the stairs

Repeat with burpees at landings and calf raises each steep

Bear crawls/crabwalks/karaoke 0/10/20/30yd lines and sprint back

Bonus field run endzone to endzone

Mary:
20cc Freddy Mercury
15cc am hams
10cc leg lifts
5cc LBCs

Taps/COT:
bros and beers tomorrow at 7p (DM me for details if you’re interested) Hard launch of the AO Oct 7th 0615-0700

People suffering from the disasters in Morocco and Libya
Quip getting settled back in after vacation