Date: 2026-09-18
AO: Flat Earth
Q: Tortuga ,
PAX: Tortuga, Endo
FNGs:
COUNT: 2
Conditions: perfect
WOR: a little OYO
The Thang: IPC WEEK TWO
Run 100 yards
12 Bonnies (2-count)
Bernie 100 yards (back to start line)
12 HR pushups
Jimothy Bear Crawl 25 yards
Finish with a somersault into the WW1s
12 WW1s
Crawl Bear 25 yards (back to start line)
12 Burpees
That is Round 1.
Increase reps by 12 each round
Moleskine: Be willing to pivot.
Tags: Flat Earth, Tortuga, Endo
Date: 2026-09-17
AO: Mastodon
Q: Tortuga ,
PAX: Tortuga, Mr Roboto, Archive
FNGs:
COUNT: 3
Conditions: heavy rain at times, some great thunder and lightning
WOR: ssh, batwings, Abe Vigodas
The Thang: in the SHOP
Wide range of work including, but not limited to:
Merkins, table shrugs, table calf raises, side table leans, bbsu, jump squats, leg raises, abyss merkins, Bonnie Blairs, plank off, squat off, groiners, ssh, Jack Webb to 10 and 40. Boat canoe
Soundtrack by John Van Deusen: https://open.spotify.com/playlist/4Zyd7CE0QEpyn0c9Fuug9p?si=Mf_UxBVkQzKmOUII4J3vXg&utm_source=copy-link
Moleskine: things don’t always go as planned. Let your kids know that you can pivot. Don’t deny the frustration, but show them how you work through it.
Tags: Mastodon, Tortuga, Mr Roboto, Archive
Date: 2026-09-16
AO: Tar Pit
Q: Panhandle ,
PAX: Spit Valve, Panhandle, Da Vinci, Tortuga
FNGs: None
COUNT: 4
Conditions: light rain but lovely
WOR: SSHs, arm circles, good mornings, cottonhead copperhead squats
The Thang:
Tabata workout with 8 rounds of each exercise 20 seconds on with 10 second rest. 1-minute rest between exercises. – squat jumps
– coupon (or big rock) swings
– ‘muricans (alternating between hands on block and hands wider) – goblet squats
– plank jacks
– dips
– leg lifts
– Panhandle PT (hip exercises)
Moleskine: don’t neglect friendship
Tags: Tar Pit, Spit Valve, Panhandle, Da Vinci, Tortuga
Date: 2026-09-16
AO: Ground Zero
Q: Mr. Bean ,
PAX: Cheap Shot, Topham, Mr Roboto, Audible, Mr. Bean
FNGs:
COUNT: 5
Conditions: Drizzle
WOR: SSH OYO
The Thang: 1 Run 4 Ruck East
Moleskine: Be present in the moment. No distractions
Tags: Ground Zero, Cheap Shot, Topham, Mr Roboto, Audible, Mr. Bean
Date: 2026-09-14
AO: Tar Pit
Q: LouGee ,
PAX: Chuck, Da Vinci, SAGA, The wet burrito, Panhandle, Tortuga, LouGee, Big Mac, Jolly, Too Big To Fail (TBTF), Beaker FNGs: None
COUNT: 11
Conditions:
47 degrees, 93% humidity, 3 mph winds from the NNE, fair skies. WOR:
30x SSH, 10x Arm Circles (f-b), Flying Nun (to the Vespa and back) The Thang:
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-2-raise-the-flag! Moleskine:
Keep stacking positive events (ie workouts). It will add up down the road.
Tags: Tar Pit, Chuck, Da Vinci, SAGA, The wet burrito, Panhandle, Tortuga, LouGee, Big Mac, Jolly, Too Big To Fail (TBTF), Beaker
Date: 2026-09-15
AO: Flat Earth
Q: Panda Express ,
PAX: Shiplap, Babe, Gummi Bear, Tortuga, Cheese, Y2K, Candyland, MaiTai, Banks, Swish, Has Been, Jolly, Panda Express, Spokes, Pine tar, Pancake, Snatch (F3 NW HWY), Knuckleball, headtop FNGs: None
COUNT: 19
Conditions: at least one more that I’m forgetting. I blame ROTC for not having video.
WOR: ssh
The Thang: frisbee
Moleskine: have fun
Tags: Flat Earth, Shiplap, Babe, Gummi Bear, Tortuga, Cheese, Y2K, Candyland, MaiTai, Banks, Swish, Has Been, Jolly, Panda Express, Spokes, Pine tar, Pancake, Snatch (F3 NW HWY), Knuckleball, headtop
Date: 2026-09-15
AO: Dark Room
Q: Framed ,
PAX: LeMond, Framed, Flower Boy, Brainfog, Dumpster, Toto, perculator, Manhole, Oompa FNGs: None
COUNT: 9
Conditions: Fantastic
WOR: SSHs, Mountain Climbers, Abe Vigodas, Imperial Walkers
The Thang: IronPAX Week 2:
https://f3greenwood.org/all/ironpax-challenge/ironpax-challenge-2026-week-2-raise-the-flag
Moleskine: As we progress in life, things get harder, or schedules get busier, and there’s more obstacles to jump over. Be willing to adapt and go with the flow. One day at time.
*Special shoutout to Oompa. Welcome, and hope to see you back soon at ao_dark_room!
Tags: Dark Room, LeMond, Framed, Flower Boy, Brainfog, Dumpster, Toto, perculator, Manhole, Oompa
Date: 2026-09-15
AO: Mastodon
Q: Beaker ,
PAX: Too Big To Fail (TBTF), Endo, Sparrow, Audible, Beaker, Mr Roboto, Falsetto, Ankles FNGs: None
COUNT: 8
Conditions: Perfect. 65 with a beautiful sunrise.
WOR: Mosey around Hoffa with high knees, butt kickers, and karaoke thrown in for good measure. 5 up-down planks, 5 copper head merkins, 5 copperhead squats, 5 copperhead bbsus
The Thang:
5 alive
Start at one lamp post and perform 1 rep of an exercise. Go to the next lamp post and perform 2 reps. Continue the pattern through the 5th lamp post. At the 6th lamp post complete 5 reps of the first exercise and 1 of the second. Complete this patter until lamp post 25 where PAX complete 5 reps each of 5 different exercises.
After each 5th lamp post, stop and complete a spittoon. Every bridge, cross on your hand with your feet on the railing.
Exercises
Burpees
Up-down planks
Star jumps
BBSUs
Lunges
Spittoons
#1: 300 merkins
#2: 300 leg lifts
#3: 300 merkins
#4: 300 leg lifts
Moleskine:
Build institutions that will support and carry on your values.
Tags: Mastodon, Too Big To Fail (TBTF), Endo, Sparrow, Audible, Beaker, Mr Roboto, Falsetto, Ankles
Date: 2026-09-14
AO: North Beach
Q: Dumpster ,
PAX: Manhole, Dumpster, Brainfog, None, but wouldn’t it be great if we got some FNGs to join us at North Beach!
FNGs: 2 None, but wouldn’t it be great if we got some FNGs to join us at North Beach! COUNT: 3
Conditions: Cooler than Summer
WOR:
Arm circles
Michael Phelps
Hillbillies
Sandbag sit squats
Butterfly stretch
The Thang:
At start
Wake me Up – Avicii
Wipers on the ground (verse)
Sandbag sit-ups (chorus)
Box cutters on musical interlude
(Repeat until end of song)
Move to other side of AO via…
Sandbag Scout Jog – on path to the other side of field
Bloodline & Fever Dream – Alex Warren
Clean Lift overhead, to shoulders, drop behind 10x
Run to first goal and back, repeat lifts/ drops 10x
Run to second goal and back, repeat lifts/ drops 10x
(Repeat)
Move back to starting side of AO via…
Walking back in a triangle shape, holding all sandbags together one end in each hand. March 40 paces, stop, drop sandbags and do 20 squats. Switch front leader and continue and repeat until back to Plymouth Rock.
Move to playground
The Middle – Jimmy Eat World
Throw bag to opposite side
Murder bunny back
Carry sandbag up slide stairs, push sand bag down and then go down twisty slide
Don’t Let me Down – The Chainsmokers
In a line around the playground perimeter- scout sandbag pass sandbags leapfrog style (pax # minus one bag)
Warrior – Imagine Dragons
Clean lifts (on verse)
Lateral lunges (on chorus)
(Repeat until end of song)
Recover Recover
Moleskine:
Show grace and mercy to people when you can. I shared a brief story about speeding while driving last month. A cop pulled me over and generously gave me a warning and did not issue a ticket. :pray:
Tags: North Beach, Manhole, Dumpster, Brainfog, None, but wouldn’t it be great if we got some FNGs to join us at North Beach!
Date: 2026-09-14
AO: Ground Zero
Q: Mr Roboto ,
PAX: Flower Boy, Endo, Mr. Bean, Pool Boy, Mr Roboto
FNGs:
COUNT: 5
Conditions:
Pretty chilly! About 55°, but honestly perfect conditions for a run or ruck.
WOR:
Stretched out and did some goofballs.
The Thang:
We went north again since we were not able to go that way for so long over the summer. It was nice to go through the marsh again and come out with the same number of bug bites as we went in with.
Moleskine:
If you feel “off,” it might not be anything you can control. Give yourself grace and consider the circumstances that may be contributing to your feeling. For instance, I donated blood on Saturday. I was feeling tired yesterday morning, and I was wondering why when I had a good night’s sleep. “What’s wrong with me?” I thought. Then, I realized I was missing 10% of the blood in my body and was probably tired in part from that. Consider this as the time to shift the clocks back approaches, too.
Tags: Ground Zero, Flower Boy, Endo, Mr. Bean, Pool Boy, Mr Roboto
