AO: Ironclad

When: 06/18/2022


Number of Pax: 7

Pax Names: Batman, Marvel, Queso, Thriller, Tropicana, Waze, Wilson,

Number of FNGS: 1

FNG Names: Queso

QIC: Thriller

The BackBlast:


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



The Thang

Tomorrow is father’s day.  Good Dads make us do stuff we do not like to do but that they know is good for us… Just like LEG DAY!

2 minute timer with reps on bottom of parking garage, run up stairs to 4th floor for next set, run up to roof for next set.  Run down ramp to rinse and repeat

Reps: squats, lunges, Thriller squats, side lunges, pistol squats, reverse lunges, sumo squats, side kicks, forward/back kicks, peeing dog series (on hands and knees, 20 reps each side, lift leg, rotate forward, rotate back), end with yoga on the roof


Crunchy frogs, flutter kicks, penguin crunches, scissor kicks


Tomorrow is Father’s Day.  If your dad is around- go see him or take him to lunch.  If he is not- pick up the phone and call him.  If you have not talked to him in a long time- still find a way to be in touch with him.  You will wish you had when he is gone.


  • After the great reviews following Thriller’s ‘Yoga’ workout, Pax have requested he lead a ‘Kama Sutra’ workout to continue working on flexibility.  Will have to get really picky with who your partner is..
  • Marvel might have to preach from a stool tomorrow


  • Yay, No one stole Thriller’s new truck

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