AO: Ironclad

When: 05/01/2021


Number of Pax: 13

Pax Names: Bachelor Pad, Catapult, Gas station, Huggies, Joker, Mango, Marvel, Musket, Octane, Thriller, VooDoo, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Wicked

The BackBlast:


Windy and Warm

F3 & Covid Disclosures

Thank you Marvel – YHC was running late due to “nature calling”.


  • SSH x 20 IC
  • TTT x 15 IC
  • IW x 15 IC
  • Bat wings x 10 IC
  • Sideways Lunge x 10 IC

The Thang

30 Thrusters with Coupon

400 yard run
30 squats with coupon
30 overhead press with coupon
400 Yard run
20 squats with coupon
20 overhead press with coupon
400 Yard  run
10 squats with coupon
10 overhead press with coupon
400 Yard run

Partner Coupon DORA

Partner’s alternate 20 Yard Bear Crawl out with 20 Yard Lunges Back and performing the exercises below:

  • 50 Grave Diggers with Coupon
  • 50 24″ Box Jumps
  • 50 Blockees with Coupon
  • 50 Thrusters with Coupon

Rifle Carry BINGO Blockee Race

Divided PAX into two team.  Each team took a lap around he fountain (400 Yards) in alternating directions.  The teams had to rifle carry coupon and when a PAX could not hold the coupon any longer they yell “BINGO” and all team members must perform a Blockee.  To finish, every team member must cross the finish line.  Once a team member crossed the finish line they could leave their coupon and mosey back to support a teammate that was still on the course.


1 Minute of Star Jumps


17 As iron sharpens iron,
    so one person sharpens another.

YHC discussed the importance of growing as leaders and “sharpening” each other.  We are all leaders and F3 mission and purpose is to help us grow.  Q’ing workouts is a major factor in this process.


  • Saturdays are for beatdowns and this one didn’t disappoint.
  • 1 Mile for Murph Quad P.
  • YHC was late and thank you to Marvel for getting the warm-up started.  We had so many PAX it was tough to find parking.  That is a great problem to have.
  • We remedied a coupon shortage with some on the fly adjustments and by grabbing a spare ruck plate.


  • Quad P for May is live – we are performing a Murph per week.  Please sign up on the spreadsheet.  It is on the website now for easy access.

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