Date: 2026-09-30
AO: Ground Zero
Q: Audible ,
PAX: Stock boy, Audible, Cheap Shot, Cheese
FNGs: None
COUNT: 4
Conditions: Rainy
WOR:
Stretch OYO
The Thang:
Run and ruck
Moleskine:
If you want community, sometimes you have to go out and build your own.
Tags: Ground Zero, Stock boy, Audible, Cheap Shot, Cheese
Date: 2026-09-30
AO: Tar Pit
Q: Panhandle ,
PAX: Tortuga, Da Vinci, Panhandle, SAGA, Sparrow
FNGs: None
COUNT: 5
Conditions: light rain, 66F
WOR: good mornings, SSHs, arm stretches, arm circles
The Thang:
Around the track with the coupon. At each corner do an exercise. Farmer’s carry the straightaways and rifle-carry/curl-carry the curves. Exercises were curl-presses, BBSs, coupon swings, and goblet squats. 10 reps first lap, then 20, then 30, then back to 20.
Moleskine: figure out how to deliver bad news as an act of love
Tags: Tar Pit, Tortuga, Da Vinci, Panhandle, SAGA, Sparrow
Date: 2026-09-29
AO: Mastodon
Q: Dumpster ,
PAX: Mr Roboto, Dumpster, Stock boy, The wet burrito, Beaker, Da Vinci FNGs: None
COUNT: 6
Conditions: Fabulous
WOR: I Vow to Thee My Country – Gustav Holst & The Salvation Army NEW YORK STAFF BAND
Butterfly Stretch
Box cutters
Arm Circles – forward & back
Stretch right
Stretch left
The Thang:
•Hoffa
10 coupon swings
20 derkins
30 coupon step overs (1:1)
40 arm rows (20 each arm)
Hold AL Gore waiting for pax – Run up Hoffa and back
(Repeat once more)
•Baseball Field
5 blockees
10 salt shakers (2:1)
15 goblet squats
20 plank pull-thrus (1:1)
Hold Plank waiting for pax – Run around bases
(Repeat twice more)
•The Hamptons
5 burpees
10 step ups (picnic tables)
15 crunchy frogs
20 side straddle hops (1:1)
Calf raises waiting for pax – Skip to boat launch
(Repeat twice more)
•Starting spot
Box cutters
Flutter kicks
Butterfly stretch
Moleskine:
Each pax stated something they are grateful for.
“Enjoy the little things, for one day you may look back and realize they were the big things.” – American writer Robert Brault
Silent prayer/ meditation
Tags: Mastodon, Mr Roboto, Dumpster, Stock boy, The wet burrito, Beaker, Da Vinci
Date: 2026-09-26
AO: Mastodon
Q: Treebeard ,
PAX: Mr Roboto, Cheap Shot, Dumpster, Too Big To Fail (TBTF), Treebeard, Stock boy, Noodles FNGs: None
COUNT: 78
Conditions: Perfect weather for rowing between a rock and a hard place.
WOR: The usual stuff with songs focusing on rowing, sailing, and all thing nautical.
The Thang:
– The crew was looking a wee bit rough so they had to get back in rowing shape. Performed a series of exercises targeting biceps and back. – Buried Elpenor (fallen comrade) with some murder bunnies.
– Sailed by the Sirens. Had partner work where sometimes each Pax was Odysseus strapped to the pullup bars and able to hear the wonderful song.
– Farmer carried back to original location to setup for the main event of 3 stations. One station was Scylla (Burpee, Rows, Alt Curls, Squats); other was Cattle of the Sun (Blockies, Alt Rows, Curls, and Big Boys)—and the final station was . . . well the feared station of Charybdis, the whirlpool monster. A real canoe was used for this as the PAX managed to navigate the turbulent waters.
Moleskine: Life brings us often to places of no good choice. We feel Scylla and Charybdis. One tip for charting a course is having some determination. The underworld is the hinge point of the Odyssey narrative and after that Odysseus becomes determined.
Tags: Mastodon, Mr Roboto, Cheap Shot, Dumpster, Too Big To Fail (TBTF), Treebeard, Stock boy, Noodles
Date: 2026-09-29
AO: Flat Earth
Q: Hypotenuse ,
PAX: Panda Express, Banks, Knuckleball, Pine tar, MaiTai, Gummi Bear, Y2K, Snatch (F3 NW HWY), Too Big To Fail (TBTF), Swish, Cheese, Tortuga, Candyland, Jolly, Hypotenuse, Big Mac, BigBlue, Lib, Bolt FNGs: None
COUNT: 20
Conditions: Cool as a cucumber
WOR: ssh dnb
The Thang:10v10
Moleskine: Do hard things like Case Keenum.
Tags: Flat Earth, Panda Express, Banks, Knuckleball, Pine tar, MaiTai, Gummi Bear, Y2K, Snatch (F3 NW HWY), Too Big To Fail (TBTF), Swish, Cheese, Tortuga, Candyland, Jolly, Hypotenuse, Big Mac, BigBlue, Lib, Bolt
Date: 2026-09-29
AO: Dark Room
Q: Brainfog , Framed
PAX: Brainfog, Manhole, LeMond, Oompa, Framed, Endo, Flower Boy, Body Double FNGs:
COUNT: 8
Conditions:
Brisk, muddy, gloomy with some fog but we could still see the stars
WOR:
SSH + stretching
The Thang:
IPC week 4
Everyone made it through a round and then some 💪
Every rep counts, each full round was 150 reps.
Didn’t forget to submit your score:
https://ironpax.f3greenwood.org/submit
Moleskine:
Being competitive is great motivation. Always push yourself to do better. Reflecting on your results and progress is also important. Appreciate when you set a new personal best or hit a new goal.
Tags: Dark Room, Brainfog, Manhole, LeMond, Oompa, Framed, Endo, Flower Boy, Body Double
Date: 2026-09-28
AO: Tar Pit
Q: T-bone ,
PAX: Big Mac, Chuck, Jolly, LouGee, Tortuga, Beaker, T-bone, Panhandle FNGs: None
COUNT: 8
Conditions: perfect fall morning
WOR: SSH, AV’s and OYO
The Thang: IPC Week 4 Crayolas’s Masterpiece
Moleskine: Shepherding you thru the unknown is Gods specialty – see Isaiah 42:16
Tags: Tar Pit, Big Mac, Chuck, Jolly, LouGee, Tortuga, Beaker, T-bone, Panhandle
Date: 2026-09-28
AO: Ground Zero
Q: Mr Roboto ,
PAX: Pool Boy, Crack, Audible, Cheese, Endo, Sparrow, Mr Roboto, Ankles, Mr. Bean FNGs:
COUNT: 9
Conditions:
Getting chilly…48° but not windy
WOR:
SSHs x10
Tappy Taps x10
Abe Vigodas x10
Stretch OYO
The Thang:
4 ruckers, 5 runners ➡️ South on Prairie Path
Moleskine:
My M and I had a fight last night. It was something small that got big before we got to the crux of the issue and worked it out. In the past, I would have just fallen asleep in my bitterness without bringing up the thing bothering me. The way this played out was better than in the past, but we still have work to do. To sum it up as Ankles did, “If you’re going to fight, fight well.” Or something like that.
Tags: Ground Zero, Pool Boy, Crack, Audible, Cheese, Endo, Sparrow, Mr Roboto, Ankles, Mr. Bean
Date: 2026-09-28
AO: North Beach
Q: Lakers ,
PAX: Stock boy, Manhole, Lakers
FNGs: None
COUNT: 3
Conditions: Dark and Ominous, a thick and oppressive fog rolling in over the empty fields
WOR:
SSH, Arm Circles, Picking Daisy’s, Heavy Carry
The Thang:
Moved to the field with the hill.
Pax performed four exercises, 10 reps each.
One pax pulled the sandbag 100’ out and then back. Rotate puller as pax continue exercises.
Round one: Standard Pull
Squats
Lunges
Deadlifts
Ground-to-back rack
Round two: Reclined Over head pull (this may have been a bad idea) Chest press
Overhead press
Thrusters
Merkins on bag
Round three: no pull due to time
American Hammers w/bag
BBSU
BEAR-hug squats
Ground to side shoulder
Final exercise: sled-dog the bag back to the COT
Moleskine:
Leverage. Use what we’re good at to help make other people’s lives easier!
Tags: North Beach, Stock boy, Manhole, Lakers
Date: 2026-09-27
AO: Downrange
Q: Dumpster ,
PAX: Brainfog, Dumpster, Treebeard, Endo, Mr Roboto, Too Big To Fail (TBTF) FNGs:
COUNT: 6
Conditions:
Amazing 57° at start time, beautiful course, beautiful conditions
WOR:
Stretch OYO
The Thang:
We ran 5 kilometers. Endo finished second overall with a time of 18:05, just 28 seconds behind first and an incredible 1:46 ahead of third. The rest of us finished in the 23–32 minutes range.
Moleskine:
Friendship. Okay, break for coffee and snacks!
Tags: Downrange, Brainfog, Dumpster, Treebeard, Endo, Mr Roboto, Too Big To Fail (TBTF)
