Category: Uncategorized

Date: 2026-09-26
AO: Tar Pit
Q: Da Vinci ,
PAX: T-bone, The wet burrito, Portage, Beaker, LeMond, What-‘., Da Vinci FNGs: None
COUNT: 7
Every PAX gets a lightning round (roll from the 10x dice and pick an exercise)

GIB COUPON (Tabata) [sprint between rounds as needed] 1. Blockees
2. Incline merkins
3. Derkens
4. Curls
5. Skull crushers
6. American Hammers with Coupon
7. Coupon squats
8. One arm rows

GIB NO COUPON (Tabata) [sprint between rounds as needed] 1. Side straddle hops
2. High Knees
3. Burpees
4. Jump squats
5. Mountain climbers
6. Plank Jacks
7. American Hammers
8. Flutters

GIB AB (not Tabata)
1. LBCs (2 is 1)
2. Box Cutters
3. BBSU
4. Oblique
5. Leg lifts
6. Freddie Mercuries (4 is 1)
7. American Hammers (2 is 1)
8. Flutters (4 is 1)

Moleskin: “Humans are heart-soul-mind-strength complexes designed for love” (The Life We’re Looking For p. 31). We connected that to the mezouza (counteracting touching our phones) and the Feast of Tabernacles in Lev. 23:40-42 (don’t get too attached to your house – all is temporary). The deep roots of our love of Fall “rejoice for seven days before the Lord.”

COT: Voice many concerns and silence.

Tags: Tar Pit, T-bone, The wet burrito, Portage, Beaker, LeMond, What-‘., Da Vinci

Date: 2026-09-25
AO: Flat Earth
Q: Cheese ,
PAX: Cheese, Babe, Panda Express, MaiTai, Tortuga, Pancake, Shiplap, White Noise, Y2K, DQ, Jolly, Candyland, BigBlue, Pine tar FNGs: None
COUNT: 14
Conditions:
Beautiful Fall morning

WOR:
SSH & Abe’s

The Thang:
Ultimate on 2 fields
Moleskine:

Tags: Flat Earth, Cheese, Babe, Panda Express, MaiTai, Tortuga, Pancake, Shiplap, White Noise, Y2K, DQ, Jolly, Candyland, BigBlue, Pine tar

Date: 2026-09-25
AO: Ground Zero
Q: Endo ,
PAX: LeMond, Comp, Endo, Beaker, Pool Boy, Mr Roboto, The wet burrito, Cheap Shot, Runs, Toto, Mr. Bean, Topham, Tenderfoot, Stock boy FNGs: None
COUNT: 14
Conditions: warmish and muggyish

WOR: ssh, goofs, stretch

The Thang: went north

Moleskine: Say 5 positive encouraging things to your kids for every 1 criticism. Not a rule, just a guideline to consider.

Tags: Ground Zero, LeMond, Comp, Endo, Beaker, Pool Boy, Mr Roboto, The wet burrito, Cheap Shot, Runs, Toto, Mr. Bean, Topham, Tenderfoot, Stock boy

Date: 2026-09-24
AO: Mastodon
Q: Stock boy ,
PAX: LeMond, Dumpster, Beaker, Big Mac, Mr Roboto, Too Big To Fail (TBTF), Audible, The wet burrito, Tenderfoot, Stock boy, DQ FNGs: None
COUNT: 11
Conditions:
Cool, fairly dry, perfect for a beatdown.

WOR:
Side straddle hops, copperhead squats.

The Thang:
IronPAX Week 3 Challenge

Playlist:
Metallica — Hero of the Day
System of a Down — Forest
Pearl Jam — Glorified G
Red Hot Chili Peppers — Breaking the Girl
The Rolling Stones — Sympathy for the Devil
Chris Cornell — Pillow of Your Bones
TV on the Radio — Lazerray
Joshua Homme — Centipede
Led Zeppelin — In My Time of Dying

Moleskine:
Train yourself to do hard things when there are no stakes so you can do hard things when there are high stakes.

Tags: Mastodon, LeMond, Dumpster, Beaker, Big Mac, Mr Roboto, Too Big To Fail (TBTF), Audible, The wet burrito, Tenderfoot, Stock boy, DQ

Date: 2026-09-24
AO: Dark Room
Q: Lakers ,
PAX: Tortuga, Endo, Manhole, Toto, Lakers, Crack, Sparrow, Brainfog, perculator, Framed FNGs: None
COUNT: 10
Conditions: a glorious 54 degrees. Wind out of the ENE at 2mph, pressure steady at 30in, humidity a pleasant 68%

WOR:
Mosey around the lot
Grady corns
Leg stretch
Scout Run to Hacksaw

The Thang:

Go to base of Hacksaw (short side).
Race to the top.
Group does an exercise at the top.
Winner of the race starts 5 yards behind everyone else.
Have another race, do another exercise.
Continue until everyone has won a race.
Exercises were: BBSU, Merkins, lunges (both forward AND backwards Tortuga), squats, Superman’s, Pickle Pointers which Manhole talked too much about.

Run to cricket pitch.
Two teams, one at each end of the pitch.
Team one passes a rugby ball forward then backward, then kicks it. Team two does as many reps of an exercise as they can. (Same exercises as above) When team two kicks the ball, both teams switch places.
Team one runs and finds the ball to pass, team two runs to the opposite side of the pitch and starts exercises. (Sparrow and Endo have night-vision and made this unfair)

Finished with a Mary circuit.

45 minutes of “fun and games”

Moleskine: Check in on a pax this week. Called an old F3 buddy out of the blue yesterday and it turned out to be the call we both needed.

Tags: Dark Room, Tortuga, Endo, Manhole, Toto, Lakers, Crack, Sparrow, Brainfog, perculator, Framed

Date: 2026-09-23
AO: Ground Zero
Q: Audible ,
PAX: Mall Cop, Audible, Cheap Shot, Mr. Bean, Topham, Stock boy FNGs: None
COUNT: 6
Conditions:
Cool and dark

WOR:
SSH
Abe Vigoda’s

The Thang:
Some ran and some rucked.

Moleskine:
When you’re going through heck, just keep going. Don’t quit, don’t stop, just keep putting one foot in front of the other. You’ll get through it.

COT
Prayers for those who are still needing employment and those and their family’s who are dealing with health challenges.

Tags: Ground Zero, Mall Cop, Audible, Cheap Shot, Mr. Bean, Topham, Stock boy

Date: 2026-09-23
AO: Tar Pit
Q: Tortuga ,
PAX: Tortuga, Panhandle, Too Big To Fail (TBTF), Sparrow, Oompa, Da Vinci FNGs:
COUNT: 6
Conditions: beautiful

WOR: silent motivators, stretching

The Thang: scout run to the north end of the lake,
Dora: 100 one legged pickle pointers, 200 leg raises, 300 side plank raises
Mosey to practice field with some slow squats along the way – 5 slow squats. Jump squats for the six 100 4-count flutter kicks
Lunge and crunchy frog ladder: 5 yards and 5 crunchy frogs, 10 yards and 10 crunchy frogs, up to 20 Sprint to Bernie ladder increasing by 5 yards each round
Mary

Moleskine: confess (without excuses), ask for forgiveness, repent (turn from that sin)

Tags: Tar Pit, Tortuga, Panhandle, Too Big To Fail (TBTF), Sparrow, Oompa, Da Vinci

Date: 2026-09-22
AO: Mastodon
Q: LeMond ,
PAX: LeMond, Endo, Beaker, Mr Roboto, Audible, Sparrow, Stock boy, Tenderfoot, Da Vinci, Happy Feet FNGs: None
COUNT: 10
– Warmorama:
– Motivators from 7
– Tappy Taps
– Side leg raises
– Monkey Humpers
– Arm circles forwards and backwards.
– Agility at parking lot:
– Along parking lot lines
– Zig zag side-to-side hops, feet together; 15 ballerina Squats, then back the same way – Zig zag single leg hops on L; 15 ballerina Squats, then back on R
– Backwards feet together zig-zag hops; 15 ballerina Squats, then back the same way
– Backwards zig zag single-leg hops on R; 15 ballerina Squats, then back on the L – Bent-over reaches: 10 on each leg, slow.
– Balance:
– Stand toe to heel, 1-min hold, eyes closed.
– Sand on one left leg, 1-min hold, eyes closed
– Stand on right leg, 1-min hold, eyes closed
– Relay race across parking lot
– Winning team does 5 burprees, losing team does 10
– Burprees:
– A regular burpee that starts with an Imperial Walker.
– In the field: Doggie Paddles:
– In Dog (hands and knees). Extend opposite arm and leg at same time. In cadence, 1 – left arm and right leg extend, 2 – return to Dog, 3 – extend right arm left leg, 4 – return to Dog = 1 complete exercise. – Main Thang: 3 rounds
– Round 1:
– 10 Table Presses
– 20 dips
– Broad Jump Burpees to the cones
– Bear crawl back
– Round 2:
– 10 Table Presses
– 20 dips
– Bear crawl to the cones,
– 10 burprees
– mosey back
– Round 3:
– 10 table presses
– 20 dips
– Broad jump to the cones
– 10 Prisoner Cell Merkin Burpees aka PCMBs (3 merkins per burpee) – Mosey back
– Mary
– Crab Rollovers
– Box cutters
– Moleskin: modifying behavior, not just apologizing
– I was grumpy on Saturday morning.
– Rather than jumping to an apology, I did a mental reset and became more aware of my attitude and responses. – Too many apologies weaken them.
– The wife noted later that evening that I was grumpy in the morning but I recovered.

Tags: Mastodon, LeMond, Endo, Beaker, Mr Roboto, Audible, Sparrow, Stock boy, Tenderfoot, Da Vinci, Happy Feet

Date: 2026-09-22
AO: Dark Room
Q: Brainfog , Framed
PAX: Ankles, Body Double, Manhole, Toto, Lakers, Brainfog, Framed FNGs:
COUNT: 7
Conditions:
60s with a crisp gloomy breeze

WOR:
Jumping and stretching

The Thang:
IPC 2026 – Week 3

Moleskine:
Officially able to announce:
Baby Brainfog in the works for April 2027 – that’s all that’s on my mind right now.

Tags: Dark Room, Ankles, Body Double, Manhole, Toto, Lakers, Brainfog, Framed

Date: 2026-09-22
AO: Flat Earth
Q: Tortuga ,
PAX: Babe, Panda Express, Candyland, Jolly, Cheese, Knuckleball, Has Been, MaiTai, Tortuga, Banks, Dewey, Snatch (F3 NW HWY), Pancake, Krampus, Hypotenuse, D’Count, Y2K, Shiplap, Pine tar FNGs:
COUNT: 22
Conditions: cool and a light breeze

WOR: yes

The Thang: ultimate frisbee, two concurrent games, switched teams and fields frequently

Moleskine: when you screw up, ask for forgiveness:
Admit your offence without any qualifiers, ask for forgiveness, turn from that sin and resolve to do better.

Tags: Flat Earth, Babe, Panda Express, Candyland, Jolly, Cheese, Knuckleball, Has Been, MaiTai, Tortuga, Banks, Dewey, Snatch (F3 NW HWY), Pancake, Krampus, Hypotenuse, D’Count, Y2K, Shiplap, Pine tar