FREE, PEER-LED
OUTDOOR WORKOUTS
FOR MEN

WARMUP: Fleetwood, Gump and Polly for extra THE THANG: We connected some old routes in a new way. Everyone said together and there was only stopping for Huck to do his business. Great weather and good vibes. MARY: ANNOUNCEMENTS: Terror Trails sign up is now! COT:

🔥 The Thang Nine PAX braved the chilly 40-something-degree temperatures for Week 9 of Iron Volume. The theme for the morning was Controlled Chaos, which, as it turns out, was a little more prophetic than YHC intended. YHC came tearing into the parking lot approximately three minutes before launch, music blaring, hair on fire, and generally looking like someone who had completely forgotten he was on Q. Nothing like a little panic to get the blood flowing before a workout. High Tide and Emoji were pulling in around the same time, while the rest of the PAX (including Voodoo) were already assembled and presumably wondering whether they were going to need a substitute Q. Somehow, we launched on time. 🏋️ The Weinke Iron Volume Week 9 — Doubles! Warmup — 5 Minutes Block A — 15 Minutes (Every 90 Seconds) - Double Front Squat — 5 × 4 - Double Clean + Press — 5 × 2 - Alternating exercises for 10 total sets. Block B — 6 Minutes (E2MOM) - Overhead Reverse Lunge — 3 × 8/side Block C — 6 Minutes (E2MOM) - Single-Bell Crush Press — 3 × 10/side Block D — 6 Minutes (E2MOM) - Windmills — 3 × 5/side Block E — 7 Minutes - Heavy Farmer Carries — Down and Back - Two bells, as heavy as you can safely manage. - Carry until your forearms scream, recover, and repeat. The controlled chaos continued with Block A, where YHC decided to alternate double front squats and double clean & presses on a 90-second timer. Apparently, simply completing one exercise before moving to the next was far too conventional. Between alternating exercises, managing the timer, keeping track of sets, and the questionable musical selections, things were just organized enough to qualify as a workout. YHC was so dialed in that he made it halfway through the workout before realizing he was still wearing his glasses. Controlled Chaos, indeed. 👊 The PAX high_tide was YHC’s secret weapon, quietly keeping track of sets and making sure we didn’t lose our place in the alternating madness. He also brought his 90-pound bell, which YHC had the pleasure of borrowing for crush presses. One of the heaviest bells YHC has ever pressed. Appreciate the assist, brother! Uncle Leo somehow managed to keep track of the sets despite YHC’s ongoing ramblings. He also apparently misunderstood the concept of a turnaround point during farmer carries. While most of us made it to the tree and headed back, Uncle Leo and Mountain Momma continued around the corner and into parts unknown. Outstanding effort! Unplugged made his feelings about windmills abundantly clear. His objections were noted, carefully considered, and promptly ignored. We did windmills anyway. Benny continues to bell up and push himself. The man was “crushing” 53 pounds on the crush press this morning! Love seeing the progress and willingness to challenge yourself. Keep it up! Mountain Momma made an appearance, and congratulations are in order on the move to the Arboretum! Looking forward to seeing more of you at Swole. And rumor has it you’ve got a Q coming up in a couple of weeks. 😁 No pressure! Looks like the move has given him more time for rest and endurance, as he joined Uncle Leo on the extended farmer carry expedition. voodoo deserves recognition for two things. First, arriving before YHC, which may be a sign of the apocalypse. Second, somehow making it through an entire Blanks Q without correcting either his form or his vocabulary. YHC considers this a personal victory. Emoji did what Emoji does best: showed up with energy, positivity, and enthusiasm. Exactly what you need on a cold, dark Monday morning. Always appreciate the attitude you bring, brother! Pepsi showed up, put in the work, and reminded us that the value of F3 extends well beyond kettlebells and workouts. Appreciate you being out there, brother. We’ve got your six. 💥 Closing Thoughts What started as a carefully planned workout with a deliberately chaotic playlist turned into exactly what it was supposed to be: Controlled Chaos. Between YHC’s last-second arrival, the alternating Block A sets, the timers, the screaming music, the forgotten glasses, and the farmer carries that seemed to have no geographical boundaries, the morning certainly lived up to its name. But through all the chaos, nine men showed up, put in the work, pushed some heavy iron, and made each other better. And somehow, we even finished on time. SYITG! ANNOUNCEMENTS: Terror Trails, Canned Food Drive Ruck. COT: Praying for strength and wisdom for those who are in a dark place, and for those around them.

WARMUP: Making noises next to 131 Main THE THANG: wildturkey wins the award for best bed head ToeJam kept our minds off a two minute plank with tee ball stories Odd Job doesn't own a shirt with sleeves Point Break welcomed back to Firestarter with open arms Dizzy is indecisive in rock selection Sticks may have had a long night? madison shows up on time, every time... We ran a couple miles, did a bunch of fun stuff like 'mericans, burpees, bear crawl... you know MARY: Yep. ANNOUNCEMENTS: Holiday season is coming up, time to think about helping others COT: Be present, have gratitude, be useful