AO: Ironclad

When: 06/25/2022


Number of Pax: 5

Pax Names: Abacus, Marvel, Moneyball, Waze, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:



F3 Disclosures

Roger roger.


  • SSH – 40
  • TTT – 10
  • Arm Circles – 10/10/10
  • Michael Phelps – 10
  • Toy Soldiers – 10

Mosey to Marriott parking deck, top floor.

The Thang

Dora: 100 CDDs, 200 LBCs, 300 Lunges. Non-repping PAX rolled dice to determine flights of stairs to run down and back.

EMOM: Run across the top floor, then 5 Merkins/Big Boys/Squats every minute on the minute.

Ladder: Perform 20 reps of each exercise, then run down ramp and up, then add next exercise to previous performed level:

  1. SSH
  2. LBC
  3. Squat
  4. Merkin
  5. American Hammer
  6. Climber
  7. CDD
  8. Burpee

Mosey to flag VIA THE ELEVATOR.


Chillcut Plank and Intentional Thinkers.


“And let us not grow weary of doing good, for in due season we will reap, if we do not give up.” – Galatians 6:9

  • This verse was the COT at 2 of YHC’s first 4 beatdowns.
  • The encouragement is toward perseverance and patience–in exercise, personal growth, finances, child-raising, etc.
  • YHC was reminded of this while in Birmingham this past week, and visiting the 16th St. Baptist Memorial, where 4 young girls were killed when the church was bombed in 1963–their deaths and the sacrifice of so many others brought our country along in the area of civil rights, there there is still more work to do.


  • This was the observation of YHC’s Fourth F3 Anniversary (the actual date was Thursday).
    • As such, it was a combination of the first few workouts he experienced in F3–two here in Hampton Roads, and two down in Sarasota, FL with F3 Suncoast.
    • 2 of these 4 first beatdowns featured and EMOM component. Spooky.
  • Moneyball commented on YHC’s playlist during the Ladder: “Are all these covers by men of female-led songs?” The answer is no, it was a playlist of covers. But the question was valid as the first two were “Natural Woman” and “Hit Me Baby One More Time.”
  • Wilson accurately pointed out the EMOM routine will bust your butt.
  • Abacus put up a pretty decent effort.
  • YHC has always wanted to integrate the elevator into a workout. This particular integration wasn’t exactly seamless, but it was welcomed by the PAX after the Ladder.
  • The PAX made fun of YHC for taking a picture of them to remember for attendance, but YHC had to reference it for this BB.


  • June Quad P – Rucking, 1 mile/day with 30 lbs, in preparation for GTE. See the Challenges page for the link and more info.
  • Disc Golf 2ndF Outing – July 1 at Bennet’s Creek Park. Let Marvel know if you can make it.
  • Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
  • Grow Ruck Training Experience (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!

Leave a Comment