AO: Ironclad

When: 01/28/2023


Number of Pax: 4

Pax Names: Funny Car, Marvel, Musket, Waze,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

F3 Misssion, Core Principals       

F3 Disclosures


SSH, TTT, Michael Phelps, Squats, Imperial Walkers, Calf raises, Bat Wings, High knees


Build a Burpee – Mosey to the Ferguson parking deck. At each floor run around the perimeter of the parking area. On odd numbered floors lunge walk to the next floor. On even numbered floors bear crawl half-way up the ramp and run the rest of the way. Perform the following at the even numbered floors.

2nd floor: 10 merkins

4th floor: 10 merkins, 10 groiners

6th floor: 10 merkins, 10 groiners, 10 jump squats

8th floor: 10 merkins, 10 groiners, 10 jump squats, 10 burpees

Double 11s – On the 8th and top floor perform the following:

10 Monkey Humpers and 10 American Hammers (count one side). Run to other side of the parking deck. 1 Merkin and 1 big boy. Rinse and repeat reducing and increasing reps.

Repeat Build A Burpee going down the parking deck. Build A Burpee exercises performed in reverse order on odd numbered floors finishing with 10 merkins at the shovel flags.

Mary Dealer’s Choice


Countarama, Namearama

Prayer and Prayer Requests

Your hardest times often lead to the greatest moments of your life. Keep going. Tough situations build strong people in the end. – Roy T. Bennett

From a past F3Qsource Daily Leadership Message Scriptures and Quotes:

Every minute someone leaves this world behind. We are all in “the line” without knowing it. We never know how many people are before us.

We can not move to the back of the line.

We can not step out of the line.

We can not avoid the line.

So while we wait in line –

Make moments count.

Make priorities.

Make the time.

Make your gifts known.

Make a nobody feel like a somebody.

Make your voice heard.

Make the small things big.

Make someone smile.

Make the change.

Make love.

Make up.

Make peace.

Make sure to tell your people they are loved.

Make sure to have no regrets.

Make sure you are ready.


Leadership zoom call open to all Pax Wednesday Feb 1 8:30pm. See Slack for details.

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