AO: Ironclad

When: 01/15/2022


Number of Pax: 5

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

Number of FNGS: 0

FNG Names:

QIC: Thriller

The BackBlast:


32 degrees with a light breeze but a little better in the parking garages

F3 & Covid Disclosures

Go home if you have COVID or been around it.  It is too cold and you don’t want to be here anyway.

Don’t get hurt, but if you do Thriller has office hours in Newport News on Thursdays about a half mile from Ironclad



The Thang

Today is Dr. Martin Luther King Jr.’s birthday.  The holiday is Monday so today’s workout was themed in his honor.

Mosey to the Parking garage with Coupons and perform reps on each floor and then Mosey the ramps with coupon until the top is reached

1st floor: MLK was born on January 15, 1929— 15 overhead press and 29 tricep extensions

2nd floor: MLK was a gifted student and started college at 15—15 4-count grave diggers

3rd floor: He went to jail 29 times—29 lunges with coupon press, 29 thriller squats with coupon

4th: “I have a Dream” speech was given August 28, 1963—28 trap pulls, 63 bicep curls

5th: He was awarded the Nobel Peace Prize in 1964—64 benchpress, 64 merkins

6th: 10 years prior to his death he had another close call with a 7 inch letter opener to the chest—7 rep manmaker squat circle (1 pax does manmaker while all other either squat with coupon or hold Al Gore with coupon then next pax goes, and so forth around the circle until all Pax have done 7 manmakers

7th: In March of 1965 he led 1500 Marchers to Selma—15 hernias (V-up with a coupon), 15 coupon crunchy frog

8th floor: The 1st official MLK holiday was celebrated on January 20, 1986—20 grip, rip, and rolls (in American Hammer position, move coupon from one side to the other and then roll on top of coupon to plank position and perform plank jack and merkin, then roll back to american hammer position and continue)

Mosey back down to flags for final exercise—math

Each pax guessed how old MLK was at his death then performed 39 LBC’s for the correct answer and 1 penalty burpee for each year they were off.


it was in there


“Science investigates, religion interprets.  Science gives men knowledge, which is power; religion gives men wisdom, which is control.  Science deals mainly with facts; religion deals mainly with values.  The two are not rivals.”—MLK


  • Marvel sang us a jpeg about wieners from king of the hill
  • Wilson was stuck in lots of traffic yesterday
  • The last exercise sucked so much that some people thought it was going to make them racist
  • Bachelor pad is the best at math.  He answered correctly that MLK died at 39 and had to do 0 penalty burpees.  Marvel is the worst at math and guessed 55 so since Thriller knew the answer he did burpees with him until time was up.
  • I’ve got a lot I need to accomplish in the next 3 years.


  • lose weight for quad P, then eat Mexican food next Saturday and put it back on at Meza.  Will be on the patio if its nice.

Leave a Comment

F3 Hampton Roads