AO: Ironclad

When: 08/06/2022


Number of Pax: 3

Pax Names: Marvel, Waze, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


Like a sweaty person sweating because it is sweat-inducingly humid and hot. I’m running out of similes here.

F3 Disclosures

Good enough.


  • SSH
  • Toy Soldiers
  • Sideways Lunge
  • Michael Phelps
  • Give-Up

The Thang

DoraTwo pax exercising, one runs up to the next planter, up the stairs, then back down the incline. Whichever PAX just returned from running maintains the rep count.

  • 100 Underoos
  • 200 Step-ups
  • 300 American Hammers (2-count)

Mosey to the small fountain on Mariner’s Row.

Dora: Same drill as before, but the runner runs across Mariner’s Row and up one floor’s worth of stairs.

  • 100 Leg Lifts
  • 200 Dips
  • 300 Foot-Release Squats

Mosey back to the [flag].


Captain Thor: 1:4 ratio of WWIIs and Crunchy Frogs. Made it to 7:28.

Chillcut Plank for approximately 30 seconds.


Psalm 111, etc.

  • YHC has been thinking about humility and how it is an all-or-nothing thing: you cannot be humble in one area and prideful in another and be considered humble. He has grown more aware of areas where his pride is winning and has asked for help from God and others to see it better (a dangerous thing to do!).
  • Noted that having a group of people around you (a la F3) to help you see and improve those areas where humility is lacking is absolutely invaluable.


  • YHC had visions of a third Dora but those were just a fantasy.
  • Foot-Release Squats (done on a bench or other surface) are no joke, and when combined with stairs and the earlier step-ups, resulted in Wilson saying “well, I’m gonna go home and not use my legs for the rest of the day.”
    • That statement did elicit a funny mental image of Wilson flopping around his house.
  • Not much mumble chatter do to counting and the sheer beatdownedness. What mumble chatter there was focused on:
    • Things observed around the AO:
      • A woman searching for turtles to feed with some bread.
      • A cricket that migrated around the stairwell while chirping its ever-loving legs off.
      • A woman who started off doing what seemed like a very mild workout while taking selfies but ended up doing some ruck-like work while carrying TWO 45 lb kettle bells.
    • How no shoes seem to be able to hold up to the demands of F3 beatdowns. If any PAX know of some, toss this recommendations YHC’s way.


  • August Quad P – ???. See the Challenges page for the link and more info.
  • Q School – Thursday at Quack Quack Honk.
  • Tidewater Youth Services Celebration of Arts & Culture – Tuesday, August 23, 6:30pm at Planter’s Club (4600 Planters Club Drive Suffolk, VA 23435). Bing will be speaking!
  • Grow Ruck Training Experience (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!

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