AO: Ironclad

When: 11/20/2021


Number of Pax: 5

Pax Names: Bachelor Pad, Joker, Marvel, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


It was at least 5° warmer inside the parking garage than it was outside.

F3 Disclosures


  • SSH – 10
  • Michael Phelps – 10
  • SSH – 10
  • Toy Soldiers – 10
  • SSH – 10
  • Helicopters – 10
  • SSH – 10

Mosey to Ferguson Garage, bottom floor.

The Thang

Plank-Off: All PAX attempt longest plank possible. Once they tapped out, PAX went to the top floor and back via the stairs, then up the ramp and down the stairs until the last PAX finished.

Triple-Triple Nickel: At each ramp, 5 reps each of HR Merkins, Jump Squats, Leg Lifts at the top, then bottom, then top of the ramp. This was audibled to sets of 5 of just one exercise per floor for the last three ramps.

Mosey across the top floor and down stairs to pond.

Hindenburg B.L.I.M.P.S.: Mosey between culverts, stop at each one and do the next level of B.L.I.M.P.S., including all previous levels. Wall Sit until the Six is done.

  • Burpees – 5
  • Lunges – 10
  • Imperial Walkers – 15 (2ct)
  • Merkins – 20
  • Plank Jack – 25 (2ct)
  • Squats – 30

Dora: Partner up (one group had 3). Share the following reps. Partner 1 runs to mid-point stairs, up them, and then down the ramp. Partner 2 does reps. Partner 3 (if applicable) does SSHs.

  • 50 Underoos
  • 100 Step-Ups
  • 150 American Hammers (2ct)


Can we just count the American Hammers?


James 1:2–4: Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing.

  • Sometimes the best (only?) way out of something difficult is to go through it—when it comes to personal struggles, relational conflict, and all kinds of trials.
  • Don’t be discouraged by difficulty: lean in, trust God, look back to his faithfulness and how far you’ve come from the past.


  • Welcome to Down Range PAX Grease Monkey from Kinston, NC. He freakin’ killed it.
  • Bachelor Pad and Grease Monkey agreed on a mutual tap-out on the Plank Off at 7 mins. Seven Minutes. SEVEN. MINUTES.
  • Resisted the urge to call the Triple-Triple Nickel the Nonuple Nickel because no one knows what Nonuple is. YHC had to look it up himself. Ninefold Nickel was left on the table, YHC supposes.
  • The PAX were supposed to wall sit for the Six during the Hindenburg BLIMPS. YHC was that Six.
  • Some mumble chatter about the appropriate level of fear women have of men.
  • At several points YHC questioned whose dumb idea this beatdown was.
  • YHC burned 1,007 calories over the course of the hour. That’s a top-three of all time for single-beatdown intensity


  • Quad P for November is Planking (specifically Chillcut Plank). Simply log the longest one performed each day. Attack your own personal goal.
  • Quad P for December will be Consistency. Pick an exercise/amount and try to hit it every day in of the month. See the Challenges page for the link and more info.
  • Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
  • Thanksgiving Day Convergence – Thursday, November 25, 0700-0800 at Western Branch HIGH School. Marvel has the Q.
  • 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.
  • Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.

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