01/28/2023 - Ironclad - Build A Burpee
F3 Misssion, Core Principals F3 Disclosures WARMARAMA SSH, TTT, Michael Phelps, Squats, Imperial Walkers, Calf raises, Bat Wings, High knees THE THANG Build a Burpee – Mosey to the Ferguson parking…
AO: Ironclad
01/24/2023 - Ironclad - EFMOFM
Conditions 40s n sunny F3 & Covid Disclosures standard Warmarama Toy Soldiers, Michael Phelps, Through the Tunnel, SSH, Lap around the pond The Thang borrowed from F3TheCapital- Begin with a…
08/13/2022 - Ironclad - Ferguson Garage (I need better names)
Conditions Blue skies, calm winds and 70 degrees F3 & Covid Disclosures Warmarama SSH, Imperial Walkers, Michael Phelps, Mosey around the pond The Thang 3-man Dora in the Ferguson garage. 50 burpees,…
08/06/2022 - Ironclad - I Can’t Feel My Legs When I’m With You
Conditions Like a sweaty person sweating because it is sweat-inducingly humid and hot. I’m running out of similes here. F3 Disclosures Good enough. Warm-O-Rama SSH Toy Soldiers Sideways Lunge Michael…
07/16/2022 - Ironclad - The Jackson Three
Conditions It’s July in Virginia, what do you want me to say?! IT’S HOT AND WET. F3 Disclosures Yeppers. Warm-O-Rama SSH – 20 TTT – 10 Imperial Walkers – 10…
07/09/2022 - Ironclad - Stoney Challenge at Ironclad
Stoney Challenge CONDITIONS: Muggy WARMARAMA – 20 side straddle hops, 15 imperial walkers, 10 thru the tunnel, Batwings 10 each (arm circles forward/back, overhead claps, chest claps), 10 monkey humpers,…
06/25/2022 - Ironclad - Marvel’s 4 Year F3 Anny
Conditions Scrampy F3 Disclosures Roger roger. Warm-O-Rama SSH – 40 TTT – 10 Arm Circles – 10/10/10 Michael Phelps – 10 Toy Soldiers – 10 Mosey to Marriott parking deck,…
06/18/2022 - Ironclad - Daddy Says Don’t Skip Leg Day
Conditions Perfect Sunny Day F3 & Covid Disclosures Go home if sick. Don’t get hurt, but if you do, Thriller has office hours in Newport News on Thursdays from 8:30-4:00…
05/28/2022 - Ironclad - Working on our Top Guns
Conditions Hot and muggy F3 & Covid Disclosures Yep! Warmarama: 10 x Worlds Greatest 10 x Arm Circles 10 x Toy Soldiers Play Danger Zone with High Knees / SSH…
05/21/2022 - Ironclad - Choose Your Own Adventure Workout
Conditions Hawt and hoomid. F3 & Covid Disclosures Mostly Warmarama A few SSHs. No time for warmup. Straight to adventure. The Thang Each floor had 8 cards with varying exercises…