AO: Ironclad

When: 11/27/2021


Number of Pax: 4

Pax Names: Bachelor Pad, Funny Car, Marvel, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions: Chilly, good weather for a Christmas themed beatdown. Christmas lights up at the Fountain Lake.

F3 and Covid disclosures

WARM-A-RAMA: 12 reps each. All in cadence. Side Straddle Hop, Thru the Tunnel, Imperial Walkers, Michael Phelps, Red Bull Smurf Jacks, Copper Head Squats, Stump Jumpers, Bat Wings (6 each arm circles forward, arm circle back, overhead clap, steel clap), Hillybilly Walkers, High Knees, Bonnie Blair’s, Toy Soldiers. Run around the fountain lake.


On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run about 50 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX perform two big boys perform one body count burpee PAX then run). Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set. (c = cadence)

1 Body Count burpee    

2 Big Boy Sit-ups

3 Merkins c                     

4 Hello Dollies c

5 Burpees                   

6 Monkey Humpers c

7 Carolina Dry Docks c  

8 Iron Mikes cadence c

9 Freddy Mercuries c

10 Squats c

11 American Hammers c

12 Side Straddle Hops  

1-minute plank

Next perform 12 reps of each exercise above with one body count burpee

Mary dealer’s choice 12 reps max


Namearama and Countarama

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.”

Prayer requests and prayer


Quad P for November is Planking (specifically Chillcut Plank). Simply log the longest one performed each day. Attack your own personal goal. See the Challenges page for the link and more info. December Quad P is a Christmas Consistency Challenge.

Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.

Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.

Christmas Town Dash 8k – December 5 @ Busch Gardens. Several PAX are running the race; signup at this link. Let Dreamliner or Lawn Boy know if you are interested in Clown Car to the event.

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F3 Hampton Roads