AO: THE FOUNDRY
QiC: Falcon9
Date: 09/21/2026
Title: IronPax Week 3 – Belle Ringer
Number of HIMs: 8
Falcon9, Flat Tire, LaSorta, noodles, Scratch, TestTube, Tin Cup, Zero Turn
Number of FNGs: 0
Name of FNGs:
WarmOrama:
Shoulder Stretch, Toy Soldiers, Michael Phelps, Arm Circles, Air Presses, Tunnels, SSH
Tha Thang:
Start the timer — 45 minutes
Cone 1 / Center: 5 Manmakers
Rifle Carry to Cone 2
10 We’re Not Worthy
Farmer Carry back to center
Cone 1: 5 Manmakers
Rifle Carry to Cone 3
15 Goblet Squats
Farmer Carry back to center
Cone 1: 5 Manmakers
Rifle Carry to Cone 4
20 Overhead Tricep Extensions
Farmer Carry back to center
Cone 1: 5 Manmakers
Rifle Carry to Cone 5
25 KB Swings
Farmer Carry back to center
Cone 1: 5 Manmakers
Rifle Carry to Cone 6
30 Curls
Farmer Carry back to center
Rinse & repeat until the 45-minute timer expires.
COT:
Prayers for Reba healing, Brantley continued treatment, Braxton and Clogs travels
All had fun, all were better for it