Date: 2025-09-29
AO: ao_mastodon
Q: Stock boy
PAX: Too Big To Fail (TBTF), Cheap Shot, Jailbreak
FNGs: None
COUNT: 4
WOR:
SSHs, copperhead merkins, copperhead squats, stretches
The Thang:
https://f3greenwood.org/all/ironpax-challenge/chris-kyle-wod-ipc-2025-week-3
Moleskine:
Embrace doing hard things
COT:
Jailbreak’s upcoming surgery
Tags: ao_mastodon, Too Big To Fail (TBTF), Cheap Shot, Jailbreak
Date: 2025-09-16
AO: ao_flat_earth
Q: Big Mac
PAX: Cheese, Bloomer, Wagyu, Krampus, Candyland, Spokes, Panhandle, Jack, T.B., White Noise, Tortuga, Boyardee, Andrew Berry FNGs: 2 Boyardee, Andrew Berry
COUNT: 14
WOR: SSH, Get across and back on your own.
The Thang: Ultimate!
Tags: ao_flat_earth, Cheese, Bloomer, Wagyu, Krampus, Candyland, Spokes, Panhandle, Jack, T.B., White Noise, Tortuga, Boyardee, Andrew Berry
Date: 2025-09-29
AO: ao_tar_pit
Q: Tortuga
PAX: SAGA, Cheese, Big Mac, Panhandle, Jolly
FNGs: None
COUNT: 6
WOR: yes
The Thang: IPC week 4, it was brutal
Moleskine: my niece was hit by a car while riding her bike on Saturday. She was killed.
I don’t know if she knew Jesus as her Lord and Savior.
All of us will die someday. If you don’t know what will happen to you on that day, Please, please, please know that the God of the universe who created all things loves you. He gave his son Jesus as a sacrifice for your sins. If you haven’t put your faith in Him, I would be honored to walk you through it.
COT: Prayers for my brother’s family grieving, Panhandles 2.0 job hunt, Jollys brother
Tags: ao_tar_pit, SAGA, Cheese, Big Mac, Panhandle, Jolly
Date: 2025-09-27
AO: ao_tar_pit
Q: Big Mac
PAX: LeMond, Beaker, Da Vinci, Katniss, Ankles, Sparrow, Portage, Retirement, Spinal Tap FNGs: None
COUNT: 10
WOR: SSH, Copperhead Squats, Copper Head Merkins, Arm Circles
The Thang:
Round 1: They arrive
Battle 1: 10 Burpees per throw, knock them all over to win the battle, Run the wheel Battle 2: 7 Thrusters per throw, Run the wheel
Battle 3: 15 Merkins per throw
Round 2: Counterattack!
In each round do 10 hard exercises per remaining wee man. 5 easy for each knocked over. Battle 1: Bonnie Blairs (2 is 1) for hard x 50, Lunges (1 is 1) for easy. Battle 2: Blockees for Hard (x40), OH Press for Easy (x10)
Battle 3: Coupon Drag + Merkin for hard, Merkins for easy. (x40 and x10?) The Final Round
Unbroken swings as many as you can. Must stop once you stop swinging or set the coupon down. 1 throw per 10 swings. As a group must knock down 10 wee-men. Success (thanks to Portage) 5 minutes of Mary
Moleskine: Things look different in someone else’s shoes. Take a moment and reflect from the other perspective.
Tags: ao_tar_pit, LeMond, Beaker, Da Vinci, Katniss, Ankles, Sparrow, Portage, Retirement, Spinal Tap
Date: 2025-09-20
AO: ao_tar_pit
Q: LeMond
PAX: Da Vinci, Katniss, Panhandle, Homie, Portage, LeMond, Spinal Tap FNGs: 1 Spinal Tap
COUNT: 7
– Warmorama: 5 mins
– Goofballs
– Tappy Taps
– Mountain Man Poopers
– Imperial Walkers
– Bat wings
– Thang 1: Scout run around the lake
– Last Pax does 3 manmaker burpees and then catches up to the front. – Thang 2 at base of track: 4-count exercises
– 10 merkins
– 10 alt arm/leg raises
– 10 leg swings
– 10 pickle pointers
– 10 side leg raises on each side
– 10 Australian Snow Angels
– Thang 2: Marking Progress, with 5 sets cones.
– Murder bunny out to first cone, 2 BBJOs
– Run back, 2 V-ups.
– Murder bunny to second cone: 4 BBJOs, run back for 4 V-ups – Continue: 6 BBJOs, then 8 BBJOs
– Mosey around the track
– Crowd Pleaser
– Merkin followed by a Groiner
– Pyramid 1:1 to 6:6 to 1:1
– EMOM Challenge: 12 minutes of pain*
– 24 coupon swings
– 24 chest presses
– 24 goblet squats
– Run to last cone and back
– 24 coupon swings
– 24 coupon presses
– 24 coupon rotating lunges
– Run to last cone and back
– 24 coupon swings
– 24 merkins on block
– 24 rack lunges
– Run to last cone and back
– *Each Pax owes 40 BBSs
– Mary:
– 20 flutter kicks
– 20 Freddie Mercurys
– Moleskin: Put the phone down, or better, don’t pick it up at all. – Americans spend an average of 5 hours and 16 minutes per day on their phones.
– On a Podcast, I heard a psychologist say that one of the first things he asks a client to do is review his phone usage numbers.
– If someone is on his phone for more than 7 hours a day, it’s difficult not to have ADHD symptoms!
– My family and I went out apple picking and while my wife took my daughter to the bathroom, I was tempted to take out my phone, check texts, emails, to-do list and maybe the news but I just stopped myself.
– I tried to remember what life was like before smartphones and what people did when they had unexpected idle time. – Of course, there’s a whole generation who never knew life before smartphones.
Tags: ao_tar_pit, Da Vinci, Katniss, Panhandle, Homie, Portage, LeMond, Spinal Tap
Date: 2025-09-27
AO: ao_flat_earth
Q: Panda Express
PAX: Gummi Bear, White Noise, Shiplap, Cheese, Jolly, T.B., Sparty, Jack, DQ, Panda Express, dacount FNGs: None
COUNT: 11
WOR:
ssh
The Thang:
frisbee
Moleskine:
words
COT:
Tags: ao_flat_earth, Gummi Bear, White Noise, Shiplap, Cheese, Jolly, T.B., Sparty, Jack, DQ, Panda Express, dacount
Date: 2025-09-26
AO: ao_flat_earth
Q: Jolly
PAX: Tortuga, Shiplap, Cheese, Candyland, Panda Express, DQ, Wagyu, Manhole, Samsonite, Pitch Pipe, Krampus, BigBlue, Bloomer, White Noise, Schwartz (Downranger), PineTar FNGs: None
COUNT: 17
WOR:
SSH, Down and back
The Thang:
8 v 7 ultimate until Manhole hurt himself again and then 7 v 7 Moleskine:
I’m good at procrastinating. Don’t be like me.
COT:
Wheaon College student in hospital.
Tags: ao_flat_earth, Tortuga, Shiplap, Cheese, Candyland, Panda Express, DQ, Wagyu, Manhole, Samsonite, Pitch Pipe, Krampus, BigBlue, Bloomer, White Noise, Schwartz (Downranger), PineTar
Date: 2025-09-26
AO: ao_ground_zero
Q: Mr Roboto
PAX: Beaker, LeMond, Flower Boy, Mr. Bean, Crack, Pacecar, Dr. Phil, Stock boy, Sparrow, Da Vinci, Dumpster, Katniss, Too Big To Fail (TBTF), Retirement (DR) FNGs: None
COUNT: 15
WOR:
SSHs x10
Abe Vigodas x10
The Thang:
Run or ruck north, or… do IronPAX Week 3 in the parking lot.
Moleskine:
Participate in 2nd-f; it’s a great way to get to know fellow PAX. Lead an event if you have something you enjoy doing.
COT:
Jobs for PAX
Tags: ao_ground_zero, Beaker, LeMond, Flower Boy, Mr. Bean, Crack, Pacecar, Dr. Phil, Stock boy, Sparrow, Da Vinci, Dumpster, Katniss, Too Big To Fail (TBTF), Retirement (DR)
Date: 2025-09-25
AO: ao_dark_room
Q: Lakers
PAX: Flower Boy, Body Double, Manhole, Toto, Jayhawk, Framed, Brainfog, Crack, Dumpster, Noodles, LeMond, Beaker, Nose Job, DQ, Panhandle FNGs: None
COUNT: 16
These exercises were poorly adapted from the P90x Yoga workout. Blame Tony.
WOR:
– Mountain Pose
– Wide-feet forward hamstring
– Bent over torso twist
– Sun Salutations
The Thang:
– Downward dog w/calf stretch
– Runners
– Crescent
– Warrior One
– Warrior Two
(The following were balance poses and especially hilarious)
– Tree
– Royal Dancer
– Standing Leg Extension
– Crane
– Seated Spine Stretch
– Cat stretch
– Table
– Cobbler Pose
Finished with a Sun Salutation!
Moleskine:
COT: Prayer for jobs, for 2.0’s and for our Immigrant friends and neighbors
Tags: ao_dark_room, Flower Boy, Body Double, Manhole, Toto, Jayhawk, Framed, Brainfog, Crack, Dumpster, Noodles, LeMond, Beaker, Nose Job, DQ, Panhandle
Date: 2025-09-24
AO: ao_ground_zero
Q: Crack
PAX: Beaker, Tortuga, Mr. Bean, Flower Boy, Audible
FNGs: None
COUNT: 6
WOR: SSH, Abe Vigodas, Stretch OYO
The Thang: Run/Ruck, avoid walnuts
Moleskine: In John 6, Jesus asks Philip, “Where are we to buy bread, so that these people may eat?” John then clarifies that Jesus asks this question to test Philip, because he already knew what he was going to do.
Remember that we have a savior who knows what is happening and what will happen. When confronted with a decision, lean on Him. This doesn’t mean we ignore wisdom from those around us or neglect to research and try to determine the best course of action. It means that during and after our time of trying to discern the best course of action we need to bring our decision to him and ask for his guidance.
COT: Jolly’s brother (cancer diagnosis), Crack’s 2.0 (first big exam since going back to college), Mr. Bean’s family adjusting to him getting up and out early to work out with us.
Tags: ao_ground_zero, Beaker, Tortuga, Mr. Bean, Flower Boy, Audible
F3 Wheaton 