AO: Ironclad

When: 05/15/2021


Number of Pax: 12

Pax Names: Bachelor Pad, Gas station, Joker, Les Miserables, Mango, Marvel, Octane, Sugar, Thriller, VooDoo, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Wicked

The BackBlast:

Conditions – Really nice just enough heat to break a good sweat.

F3 & Covid Disclosures – Check


  • SSH x 20 IC
  • TTT  x 10 IC
  • Helicopters x 10
  • Sideways Lunge x 10
  • Bat wings x 10
  • Partner Chill-Cut Plank Hold – Hold plank while partner takes a trip around fountain and switch.

The Thang 

Mosey to the field.  The field was set up with a 100-Yard course with 10 cones placed every 10 yards.

Paula Abdul – 2 steps forward 1 back (10 Reps of each exercise)

    • Round 1
      • Mosey out two Cones – 10x Super Man
      • Yeves Poll back 1 Cone – 10x Big Boys
    • Round 2
      • Bear Crawl out two cones – 10 x Leg Lifts
      • Lung Walk back 1 cone – 10 x Penguin Crunches

Partner DORA

        • Yves Poll out 5 cones and back (100 Yards)
          • 100 Hello Dolly
          • 200 Rosalitas (High Dolly)
          • 300 Dying Cockroaches
        • Burpee Broad Jump out and back 2nd Cone
          • 100 Big Boys
          • 200 Flutter Kicks (2 – Count)
          • 300 Shoulder Taps (2- Count)

Mary – See Above


We discussed the Parable of the Prodigal Son and how the older Brother refused to enter the Feast.  Don’t judge others and have a heart that is willing to forgive others.


  • YHC was incredible proud of the effort by all PAX today.  This was a grueling workout and everyone put forth serious effort.
  • Several PAX were able to hold plank while their partner made the entire lap around the fountain (obviously Bachelor Pad did it with ease).
  • Les Mis lived up to his name and had a few private moments at the end seriously contemplating a Merlot spillage.
  • Apparently Bear Crawling is a hereditary trait as Les Mis bested his old Man (YHC) in the bear crawling portion of the Q.
  • Wilson is a Burpee Broad Jumping beast.
  • 300 Dying Cockroaches is about 290 too many.  YHC grossly overestimated the difficulty level of this unfamiliar exercise.


  • We are registering for the Colonial 200 in September.  Be on the lookout for an e-mail to sign up if interested.
  • Convergence at Western Branch on Memorial day to perform a Murph.  Keep training (Quad P) and be there 7AM Memorial Day.
  • We have a lot of PAX that are reaching their 10-20 workout mark – please sign up to Q.  Rule of Thumb is that you Q every 10 times you attend.  It is a lot of fun and any veteran PAX will gladly help you prepare.

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