Date: 2026-10-26 AO: The Furnace Q: hooligan , PAX: Paddywhack, hooligan, Guano FNGs: None COUNT: 3 WARMUP: The Primaries: SSHs, Imperial Walkers, Windmills. THE THANG: 5 sets (electoral districts) of 4, 20, 20 with the final set being 4, 20, 18, making a total of 218 (the majority needed for the House of Representatives), split…

Date: 2026-10-24 AO: The Furnace Q: Briefs , Paddywhack PAX: Olive Garden, Paddywhack, Briefs, Chowdah FNGs: COUNT: 4 WARMUP: 10x Good Mornings 10x LBAC 10x Overhead claps 10x Seal claps 6 to 1 Motivators THE THANG: MoT to the Grinder: Murder Bunnies Upper body agony 10x pull ups 40x Merkins 40x Bent over rows 40x…

Date: 2026-10-24 AO: Eagle’s Nest Q: LIL RED , PAX: Borophyll (F3 Kings Den), Dovetail, Audit, LIL RED, Jacob Booth, Wheelie, Wax On, Strat, Buckshot, Slice, Budget, Slapstick, Powerbait, Montgomery, Big Bad FNGs: None COUNT: 15 WARMUP: Good mornings SSH Abe Vigodas Arm circles Flapjacks OYO delt stretches THE THANG: Assault on Hydra’s Lair! Retrieve…

Date: 2026-10-22 AO: The Bluff Q: Wax On , PAX: Wheelie, SMALL FRY, Wax On, Squash FNGs: None COUNT: 4 The running of the bulls plays a central role in Hemingway’s debut novel The Sun Also Rises, which was published 100 years ago today, so that was this inspiration for this workout. The pax got…

Date: 2026-10-21 AO: The Trenches Q: Paddywhack , Paddywhack PAX: Paddywhack FNGs: COUNT: 1 WARMUP: Arriving. THE THANG: Thank-you, Paddywhack. 🙏🤝💪 MARY: None ANNOUNCEMENTS: No new ones. COT: Thanks to a brother. 🙏 Tags: The Trenches, Paddywhack

Date: 2026-10-21 AO: Nevermore Q: Wheelie , PAX: Wheelie, SMALL FRY, Blip FNGs: None COUNT: 3 WARMUP: Not needed THE THANG: Ruck MARY: Nope ANNOUNCEMENTS: None COT: Blip upcoming Dr appt Wheelie Weird work drama Tags: Nevermore, Wheelie, SMALL FRY, Blip

Date: 2026-10-20 AO: The Union Q: Wheelie , PAX: Wax On, Audit, SMALL FRY, Squash, Blip, Wheelie, Wreck-it Ralph FNGs: None COUNT: 7 WARMUP: Good mornings Arm circles Tibetan or maybe Moroccan drums? Copperhead squats Mosey around the basketball courts THE THANG: OH Press, copperhead Curls4thegurls, copperhead Merkins, copperhead Up/down plank Derkins, copperhead Heals to…

Date: 2026-10-19 AO: The Furnace Q: Capsized , PAX: Guano, Paddywhack, Capsized FNGs: None COUNT: 3 WARMUP: Good mornings LBACs Willie Mayes Hayes Low slow sumos THE THANG: 50 Pullups as a team, rapid fire Medium Lap Mosey as a team 150 Merkins (Dora Style) Run to the flag and back 200 Squats (Dora Style)…

Date: 2026-10-17 AO: The Furnace Q: Capsized , PAX: Paddywhack, Sparty, Briefs, Capsized FNGs: None COUNT: 4 WARMUP: Good Mornings Willie Mayes Hayes Grass Grabbers Pickle Pointers THE THANG: Always On Call In Honor of Ben Call who died a year ago this month, known in the community as: – A proud Marine Corps veteran…

Date: 2026-10-17 AO: Eagle’s Nest Q: Squash , PAX: Slice, Blender, Screech, Blip, Strat, Buckshot, Wax On, Wheelie, Squash FNGs: None COUNT: 9 WARMUP: Good mornings, seal/overhead claps, arm circles, flapjacks, Abe Vigodas THE THANG: Based on IronPax 2023 Week 4, but kinder and gentler (hence aluminum rather than iron). 5 minute timer – Pause…

Date: 2026-10-17 AO: Eagle’s Nest Q: Squash , PAX: Slice, Blender, Screech, Blip, Strat, Buckshot, Wax On, Wheelie, Squash FNGs: None COUNT: 9 WARMUP: Good mornings, seal/overhead claps, arm circles, flapjacks, Abe Vigodas THE THANG: Based on IronPax 2023 Week 4, but kinder and gentler (hence aluminum rather than iron). 5 minute timer – Pause…

Date: 2026-10-15 AO: The Bluff Q: Squash , PAX: Wax On, Squash, Wheelie FNGs: None COUNT: 3 WARMUP: Good mornings, arm circles, Okinawa drums, Abe Vigodas THE THANG: Roll two dice, do the indicated exercise as follows: 1-1 or 6-6 – Run to stop sign and back Other doubles – 5 Man makers 3 –…

Date: 2026-10-14 AO: Nevermore Q: Wheelie , PAX: Blip, Wheelie FNGs: None COUNT: 2 WARMUP: Ruck THE THANG: Ruck MARY: Ruck ANNOUNCEMENTS: None COT: LIL RED’s dad, Anthony Tags: Nevermore, Blip, Wheelie

Date: 2026-10-14 AO: The Trenches Q: Guano , PAX: Guano, Paddywhack FNGs: COUNT: 2 WARMUP: Start running. THE THANG: Keep running. MARY: None ANNOUNCEMENTS: – 10/24 – F3 is joining a Down’s Syndrome walk team: https://charity.pledgeit.org/SANDSWalk/teams/The-Goob-Squad – Paddywhack is hosting a Torah/Bible study for a chapter a day; ask him for details. COT: Paddywhack prayer…

Date: 2026-10-13 AO: The Union Q: Wax On , PAX: Squash, Wheelie, Splitshot, Wax On, Dovetail, SMALL FRY FNGs: None COUNT: 6 WARMUP: Various stretches THE THANG: Pax one did wall balls for as long as the main pax worked out Pax two was the wall (see video) Pax pulled cards from the Deck of…

Date: 2026-10-12 AO: The Furnace Q: Capsized , PAX: Guano, Capsized, Paddywhack FNGs: None COUNT: 3 WARMUP: Good Mornings LBACs Willie Mayes Hayes Pickle Pointers THE THANG: Prost Pulls! Partner Ladder Pull-ups starting at 1 rep and working up to 7. Squat holder in between. Bavarian 11s Pretzel Merkins & Stein Hold Squats MARY: Stein…

Date: 2026-10-10 AO: The Furnace Q: Olive Garden , PAX: Olive Garden, Yo-Yo, Paddywhack, Yellowvater, Solo Cup, Capsized, Sockos, Briefs, Mr. Schneebly FNGs: COUNT: 9 WARMUP: good mornings, arm circles, willy mays hays THE THANG: roll the dice, check the whiteboard, go MARY: burpees. So many burpees ANNOUNCEMENTS: down syndrome walk on the 24th! COT:…

Date: 2026-10-10 AO: Eagle’s Nest Q: Slice , PAX: LIL RED, SMALL FRY, Waterboy, Dovetail, Buckshot, Wax On, Squash, Slice, Strat FNGs: None COUNT: 9 WARMUP: Arm Circles IC Copper Head Squats IC SSH IC Good Mornings THE THANG: Super sets: AMRAP 30 sec: 15 sec: 30 sec 1 minute recovery between sets 3 rounds…

Date: 2026-10-07 AO: Nevermore Q: Wheelie , PAX: LIL RED, Wheelie FNGs: None COUNT: 2 WARMUP: THE THANG: MARY: ANNOUNCEMENTS: COT: Tags: Nevermore, LIL RED, Wheelie

Date: 2026-10-08 AO: The Bluff Q: Dovetail , PAX: Dovetail, Wheelie, Wax On, Squash, SMALL FRY, Hansel (DR from Houston) FNGs: COUNT: 6 WARMUP: – Copperhead squats – Arm circles – Hillbillies – Plank hold / suicides THE THANG: Bad to the Bone: Alternate curls and squats on every “bad” Squat hold in the bridge,…