Date: 2025-09-29
AO: ao_ground_zero
Q: Ankles
PAX: Ankles, Stock boy, Mr Roboto, Manhole, Katniss, Beaker, Mr. Bean, Dr. Phil, Flower Boy, Samsonite FNGs: None
COUNT: 10
WOR:
The Thang:
Moleskine:
COT:
Tags: ao_ground_zero, Ankles, Stock boy, Mr Roboto, Manhole, Katniss, Beaker, Mr. Bean, Dr. Phil, Flower Boy, Samsonite
Date: 2025-09-23
AO: ao_mastodon
Q: Ankles
PAX: Stock boy, Samsonite, Dumpster, Sparrow, LeMond, Big Mac, Too Big To Fail (TBTF), Katniss, Jailbreak, Audible, Mr. Bean, Homie, Da Vinci, Captain Crunch, Mr Roboto, Ankles FNGs: None
COUNT: 16
WOR:
To “Boogie Shoes” by KC & the Sunshine Band
– SSH to the beat; do a burpee every time the phrase “boogie shoes” is mentioned in the song. – Abe Vigodas w simultaneous Arm Circles (follow the leader) – Michael Phelps OYO
The Thang:
Rotating HooverBall + Spittoon
PAX was divided into 3 similarly sized Teams:
Team A: 5 PAX
Team B: 5 PAX
Team C: 6 PAX
The teams cycled through 3 stations as disco music filled the morning air.
Two teams started w/ playing modified HooverBall:
– Used 7 lb leather medicine ball & regulation volleyball net
– Toss HooverBall over the net; PAX must catch & immediately return on the fly. (No “setting” or passing to teammate.) – No scoring; goal was to keep rallys going as long as possible. – Each time a PAX throws the HooverBall, they must drop & do 2 burpees. – PAX cannot handle the ball twice in a row for their team.
– PAX responsible for the rally ending must mosey over to the Workshop & back before rejoining the game.
Meanwhile, the 3rd Team completed the following exercises:
– Manrise up to the top of Hoffa
– Mosey back down; plank for the 6.
The 3rd Team then completes the following exercises in sequence, spittoon style:
– Coupon Thrusters: 125 total for Teams A & B; 150 total for Team C – Big Boy Sit Ups: 250 total for Teams A & B; 300 total for Team C. – Merkins: 375 total for Teams A & B; 450 total for Team C.
Once completed, all 3 teams rotate to a new station: The 3rd Team cycles into the HooverBall game, the team on side 1 of the HooverBall court cycles to side 2, and the team on side 2 of the HooverBall court cycles into the Spittoon station.
Each team got at least 1 full Spittoon Station before time was up. One team got stuck w/ a 2nd Spittoon station, so the HooverBall game was stopped early & all PAX from the other two teams joined in to help finish off the Spittoon sequence before circling back to the flag.
Moleskine:
Self-care is not selfish.
COT:
Prayers for wisdom, patience, and grace as we seek to resolve peaceful resolutions to brewing or ongoing conflicts within our communities: family, church congregations, our local community, and our nation.
A moment of silent contemplation followed, concluded with The Serenity Prayer
Tags: ao_mastodon, Stock boy, Samsonite, Dumpster, Sparrow, LeMond, Big Mac, Too Big To Fail (TBTF), Katniss, Jailbreak, Audible, Mr. Bean, Homie, Da Vinci, Captain Crunch, Mr Roboto, Ankles
Date: 2025-09-30
AO: ao_mastodon
Q: Dumpster
PAX: Stock boy, Jailbreak, Samsonite, Sparrow, Audible, Da Vinci, Captain Crunch, Dumpster FNGs: None
COUNT: 8
WOR: to Blowin’ in the Wind – Bob Dylan
1. Slow Arm circles – Front & Back
2. Leg circles
3. Leg stretch with arm stretch x 2
The Thang:
Mosey to Cooties
Exercise while listening to different 60s tunes
Perform first exercise then run lap around Cooties, slide down slide and come back.
Perform first exercise, then second exercise, then run a lap. Repeat exercises- progressively adding more:
5 Derkins
10 Coupon Swings
15 Plank Jacks
20 SSHs
25 Coupon Presses
30 Crab Jacks
35 Coupon Squats
40 Jump Ups
45 LBCs
50 Skull Crushers
Moleskine: Don’t wait for others to do things. Be the answer/ be the solution to issues or problems.
COT:
Prayer read aloud – see attached picture
Tags: ao_mastodon, Stock boy, Jailbreak, Samsonite, Sparrow, Audible, Da Vinci, Captain Crunch, Dumpster
Date: 2025-09-30
AO: ao_dark_room
Q: Beaker
PAX: Nose Job, Manhole, Framed, LeMond, Flower Boy, Ankles, Beaker FNGs: None
COUNT: 7
WOR: SSHs, windmills, tappy taps, arm circles, t-bone burpees
The Thang:
Start timer
50 burpees
5 yds murder bunnies
95 yds run
95 yds run
5 yds resurrection bunnies
100 merkins
10 yds murder bunnies
90 yds run
90 yds run
10 yds resurrection bunnies
150 lunges
15 yds murder bunnies
85 yds run
85 yds run
15 yds resurrection bunnies
200 squats
20 yds murder bunnies
80 yds run
80 yds run
20 yds resurrection bunnies
150 lunges
15 yds murder bunnies
85 yds run
85 yds run
15 yds resurrection bunnies
100 merkins
10 yds murder bunnies
90 yds run
90 yds run
10 yds resurrection bunnies
50 burpees
End timer
Moleskine:
Eugene Peterson suggests discipleship is a long obedience in the same direction. How is this seen/true in our life? How is it not, and could be?
COT: Tortuga’s niece and family, LeMond’s new job/negotiation process, something else I forgot
Tags: ao_dark_room, Nose Job, Manhole, Framed, LeMond, Flower Boy, Ankles, Beaker
Date: 2025-09-30
AO: ao_flat_earth
Q: Tortuga
PAX: Jolly, Cheese, Shiplap, Chippy, Banks, Wagyu, Gummi Bear, Bucky, DaCount, Hypotenuse FNGs: 1 Hypotenuse
COUNT: 11
WOR: yes
The Thang: ultimate
Moleskine: When someone drops the disc or makes a bad throw, it’s not on purpose. Give people grace. Do it in life outside of frisbee, too.
COT: prayers for Gummi Bear’s 2.0 with a broken arm, Chippy’s 2.0, Mason in NICU doing well, Tortuga’s brother Matt and family, mourning Allie’s death.
Tags: ao_flat_earth, Jolly, Cheese, Shiplap, Chippy, Banks, Wagyu, Gummi Bear, Bucky, DaCount, Hypotenuse
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
F3 Wheaton 