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16 Pax gathered to push themselves in the early morning humidity in an attempt to prepare for one of the most favorite times of the year…Iron Pax.  Here’s what went down…DiCCS given (Disclaimer, Cell Phone, CPR, Safety)

Warm Up

Mosey up to Cuthbertson Road and back past COT to Coupon pile to pick up an extra coupon for Loafer, mosey back to start.  Moroccan night clubs x11, Cherry Pickers x 11, left stretch, right stretch, calf stretch, upward facing dog, Merkins x11.


Mosey with Coupon over to the side of Mt. Chiseled.  Everyone grab a parking spot, that is your socially distanced sweat collection station for the next 35 minutes.

On mangled piece of cardboard I wrote the following plan for the day.

Round 1

1.) 50 Goblet Squats w/ Coupon

2.) 25 Overhead Presses

3.) 50 Coupon Swings (kettle bell swings w/ coupon)

4.) 25 Merkins on Coupon

5.) 50 Curls

6.) 25 Derkins w/ feet on Coupon

Mosey up to Cuthbertson Road, 1 Burpee, Mosey back to your parking spot.  Mary on the 6.

Round 2

1.) 25 Dips on Coupon or curb

2.) 50 Toe Taps on Coupon (2=1)

3.) 25 V Ups

4.) 50 Coupon Chest Presses

5.) 25 Reverse Arm Curls / Regular Curls, your call, with Coupon

6.) 50 Mt. Climbers holding onto Coupon

Mosey up to Cuthbertson Road, 1 Burpee, Mosey back to your parking spot.  Mary on the 6.

Round 3

Repeat Round 1 Again until YHC called Halt.   Mosey to COT w/ Coupon.  LBC’s (about 20) until time.


Not a lot of chatter today, so I think I accomplished my goal.  My heart rate was in the 170’s for a good portion of the workout. Should have asked around for a whiteboard, would have served the group much better in being able to read the list of exercises.  So, next time reach out to Fusebox who has one for such purposes. On Round 3, most got through at least Merkins (4th exercise), some got through Curls and a select few were into the Derkins.  Great push by all.  Great to see Two Hand Touch out.  Glad to see some of the newer guys like Schnitzel, Golden Plates, Surge and Chatter Box to continue to post and get stronger.


See Group Me for opportunity to help make Carbload’s Daughter (Sonia) day special by driving by between 1:30 and 2:00 PM this Saturday to show her some F3Waxhaw support on the celebration of her Bat Mitzvah.

Oct 17 – Blood Drive.  9am to 2pm.  Waxhaw American Legion.  More details to follow

Continued prayers for those impacted by Covid.

Happy Hour this Thursday, Lawson 5 Five Forks Pool Parking lot, 7:30pm.  BYOB, BYO-Chairs, food, etc.

Monday, Sept. 7th – 6:30am Convergence – Cuthbertson Middle School – 1 Year Birthday of F3 Waxhaw.  See Group me for more details.  Coffeteria to follow.

YHC took us out



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