Schoolyard Kickball

Date/Time – Thursday September 30, 2021
AO (location) – Smart Park / Austin Landing
Q – BusBoy
PAX – Cornelius, Ditka, Meatball, Swobbles, Sucker Punch

The Thang
– Warm up: stretch where you need it, 15 side straddle hops

– Schoolyard Kickball! Each PAX took a turn kicking. Exercises were chosen by the kicker if they got a hit, and the defender if they got an out. Single = reps Double or out = 10 reps
Triple = 15 reps
Home run = 20 reps

Sucker Punch received the flag for having the biggest boot!

Count off

Iron Pax Week 4 – MaryAnne’s Mayhem

AO: Smart Park
Date: 09.29.21
Time: 0530
Q: Swobbles
Pax: Wiggles, Cornelius, Ditka
The thang:

Iron Pax Week 4
MaryAnne’s Mayhem (52:30)
Set timer to 52:30 and it’s a rep based workout.
200 curls
175 squats
150 overhead press
125 kettlebell swings
100 Merkins
75 thrusters
50 Bennie blairs
25 blockees
Every 25 reps, sun 25 yards
and do 3 burpeses, then return

Wiggles – 650 reps
Cornelius – 825 reps
Ditka – 685
Swobbles – 575


Making Burgers

Date: 9/27/21
Time: 0530
AO: Smart Park
Conditions: perfect for burpees 57F

Pax: Wiggles, Cornelius, Packer, Whose there, Skywalker, Swobbles, Ditka (Q)

Warm up: SSH, potato pickers, imperial walkers

The Thang:
Making 5 stack burgers
5 exercises at specified repetition.
-gas pumps
-flutter kicks

Rounds had the following reps: 5, 10, 15, 20, 25, 20, 15, 10, 5

What does this mean???
9 rounds ending with a total of 125 reps of each!
Who doesn’t love a big juicy Burpee in the morning!


Mumble chatter:
convergence this weekend so sign up. Iron Pax has just one more event this week. Wiggles will be posting some 3rd F opportunities on Slack.


AO – Dehaviland

Q – Tails

PAX – Fence Post, Wilson, Ditka, Broady, Faucet, Kiddy Pool, Jiffy.


  • Perfect day! Cool air! Clouds and wind!

Q-source moment by Wilson

  • Today’s topic was the DRP (Daily Red Pill)


  • Jumped right in with the Death March!

:Standing on the lines of parking spaces, the PAX executed a number of block squats in conjunction with the number of lines they had accumulated. In between each set of squats, the PAX would run to the end of the lot (25 lines in total) and back to the next line in the March. At line 15 on the block would come with the PAX. At line 20 and on, the run switched to a bear crawl.

:Every 3 minutes during this time, an alarm would sound and 5 burpees would be executed. This became 5 block burpees after line 15.


Quick TAP. Photo. And namerama!

Hit the Deck! 9/23/21

Hit the Deck 9/23/21

AO: Smart Park

Conditions: Cool and windy

Pax: Swobbles, Busboy, Who’s There, Ditka, Cornelius (Q)

The Thang:

Each PAX takes a turn Drawing a Card From the F3 Card Deck and then leads the other PAX in cadence.

Squat thrust x 15
Penalty burpees x 10
Low Plank 60 sec
Derkin x 15
Handclap merkin x 15
LBC x 15
WW2 x 15
Flutter kicks x 100
Monkey Humper x 15
Smurf Jack x 15
Standing Lunge x 15
Hand release Merkin x 15
Low, Slow Squat x 15
Merkin x 15
200 meter run
American Hammer x 15
Buldgarian Split Squat x 15
Wide arm Merkin x 15
Diamond Merkin x 15
Ranger Merkin x 15
100 Arm Circles
Jumping Lunge x 15
Curb Dips x 15
Luge x 15
High Knee x 15
400 meter run
Karaoke 50 meters down and back
Mountain climber x 15
Burpees x 15


VQ*2 09-22-21

AO: Smart ParkCondition: Perfect (0% of Burpees)
PAX: Cornelius, Ditka, Swobbles
Q: Meatball

Warm what needs it

Thang: ‘"99 Ways to Cry" Reboot
This was a repeat of my VQ in support of my 1 year anniversary on 9/18.

33 Derkins
Block run to post
33 Blerkins
Block Run to post
33 Merkins
Murder Bunny across lot

Rinse & Repeat

Ditka did 12 rounds and has no arms.


Solo Coffetetria afterwards

Smart Park // 09.21.21

AO: Smart Park

Date: 09.21.21

Time: 0530

Q: Swobbles

Pax: Bus Boy, Cornelius, Who’s There

The thang:

Stretching since we’ve had so many injuries lately!

  • Arm stretch
  • Cobra’s
  • Arm circles
  • Quad stretch
  • Leg stretch
  • Neck rotations

Squats x 15 IC

Sky/Thigh/Ground/Clap x 15 IC

Hold wall sit x 60 secs

Short lap around parking deck

Merkins x 15 IC

Carolina dry docks x 15 IC

Plank x 60 secs

Short lap around parking deck

Flutter kicks x 15 IC

Gas pumps x 15 IC

Hold legs out at 6” for 60 secs

Burpees x 15 OYO to cap off round

Round 2 was all the same with 20 reps.

Finish in a circle with PAX choosing exercises:

  • Imperial walkers x 20 IC
  • Gorilla jumps x 15 OYO
  • Windmills x 15 IC
  • Merkins x 15 OYO


September 18, 2021 – DeHavilland

Zebra 3rd Annual 47th Birthday Special – Dealer’s Choice

DATE: September 18, 2021

AO: DeHavilland (Delco Park – Kettering, OH)

Q: Zebra

PAX: Wilson, Faucet, Ditka, Jiffy

Cuatro Hombres met me this pleasant morning. Looking back on my bday beatdown last year it was quite chilly contrasting with the warm weather today. Have to love the inconsistency of OH weather! The theme was 47 for Q’s birthday celebration – all exercises completed in sets of 47ish. We moseyed over to the dock for a little COP: SSHs x 47 IC, Zebra Butt-Kicks x 20/leg IC, 7 Merkins OYO.

The Thang:

We counted off for some Beatdown delegation purposes. We moseyed around the bike path and took turns calling out exercises at various checkpoints. The PAX chose different exercises to be performed by the PAX calling cadence for 47 reps. Exercises included Squats (Thanks, Ditka, Mountain Climbers (Thanks Faucet, Leg Lifts (Thanks, Wilson) and American Hammers, like Russian Hammers only better (Thanks, Jiffy). At least I think I got all those right with correct credit. That brought us to the pull-up bars. Oh yeah! Here we did Q choice, you guessed it, Pull-Ups 1 set of 4 and 1 set of 7. We finished with 47 Incline Merkins and 47 Decline Merkins OYO.


Block buster 9/20/21

Date: 9/20/21
AO: Smart Park
Conditions: 70 and clear
PAX: Cornelius, Swobbles, Packer, Ditka (Q)

The Thang:
Throw coupons for distance. Right hand throw, left hand throw, underhand, overhand, suplex. Had to stop secondary to lack of coupon integrity. 4 of the 5 blocks were destroyed as Swobbles had no mercy.

Plan B….team calisthenics, no coupons needed.
-100 burpees as a team
-50 flutter kicks
-100 merkins as a team
-50 gas pumps
-100 deep squats as a team
-50 mountain climbers
-100 merkins as a team


Mumble chatter: who gets the residue F3 coupons? Check your porch if you haven’t been to a beatdown recently.