Archives: 12 Days of F3 at Ironclad

  • When: 20191221
  • QIC: Funny Car
  • The PAX: Funny Car, Marvel, Sub Mac, Space Monkey, Gunner, Dreamliner, Musket, Training Wheels, Priorities

    10 Squats cadence, 20 Side Straddle Hops cadence, 10 Squats cadence, 10 Thru The Tunnel cadence, 10 Squats cadence, Arms circles forward 10 cadence and reverse 10 cadence, 10 Squats cadence, Imperial Walkers 10 cadence, 10 Squats cadence. 

    Mosey to the parking deck


    On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run between 50-100 yards). 

    On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX also perform one body count burpee PAX then run down the ramp and back around 100 yards total). 

    Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run around 100 yards after each set. 

    1 Body Count burpee

    2 Big Boy Sit-ups

    3 Merkins cadence

    4 Hello Dollies cadence

    5 Burpees

    6 Monkey Humpers cadence 

    7 Carolina Dry Docks cadence

    8 Iron Mikes cadence

    9 Freddy Mercuries cadence

    10 Squats cadence

    11 American Hammers cadence 

    12 Side Straddle Hops cadence

    Next perform 12 reps of each exercise above all in cadence except Body Count Big Boy Sit-ups, Burpees. 

    16 Squats cadence then mosey back to the shovel flags. Dealer’s Choice with 12 reps for each exercise selected. All 9 Pax led an exercise that included 84 squats single-count. 

    300 Squats completed for the Quad P


    Namearama and Countarama 

    Funny car shared the following messages and quotes from “It’s A Wonderful Life”

    The power of prayer – “Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way…show me the way.”

    The positive impact our good deeds can have on others – “Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”

    The importance of our friendships – “Remember, George: no man is a failure who has friends.”

    F3 Hampton Roads