AO: Ironclad

When: 05/07/2022


Number of Pax: 3

Pax Names: Bachelor Pad, Joker, Marvel,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:



F3 Disclosures


  • SSH – 25
  • Lawn Mowers – 10/10
  • Michael Phelps – 10
  • Good Morning – 10
  • Through the Tunnel – 10

Mosey to Ferguson Garage, bottom floor.

The Thang

Easy as 1, 2, 3: PAX complete the following exercises OYO, in this order moseying to the next corner and adding 1 rep to each exercise sequentially. Pick up 6 or wall sit, plank until all PAX complete each floor. Then mosey up stairs together and pick up the reps count where the previous floor left off.

  1. Hand Release Merkin (5, 9, 13, 17, 21, 25, 29)
  2. Imperial Squats (6, 10, 14, 18, 22, 26, 30)
  3. Mountain Climber, IC (7, 11, 15, 19, 23, 27, 31)*
  4. Crunchy Frog, IC (8, 12, 16, 20, 24, 28, 32)*

*these were modified from IC to 2ct for the last three floors.

Mosey to pond.

Easy as 1, 2, 3 (again): Same drill as before, with the following exercises instead, and no running between sets or exercises:

  1. Underoo (5, 9, 13, 17)
  2. Step-Ups (6, 10, 14, 18)
  3. American Hammers, IC (7, 11, 15, 19)
  4. Johnny Dramas, IC (8, 12, 16, 20)

“Mosey” back to the “flag” (approximately 30 feet away).


Captain Thor: 1:4 ration of Leg Lifts:Penguin Crunches (IC). The PAX made it to 4:16.


Ephesians 6:4Fathers, do not provoke your children to anger, but bring them up in the discipline and instruction of the Lord.

  • YHC talked about how he has recognized a tendency in himself to react in anger to legitimately frustrating situations, particularly with his kids, and how this has the opposite of the intended result, at least long term.
  • Reminded him of this verse (applicable to any relationship of authority, not just parent-child), where the encouragement is to not provoke anger, but to consider how the way we react and act toward others shapes them and forms them.


  • Imperial Squats are a new fave of YHC and Joker. Mike Tysons, notsomuch, so they stayed away.
  • As expected, the HR Merkins were the monkey wrench for Easy as 1, 2, 3
  • Bachelor Pad was showing up the rest of the PAX. He even modified back to IC for the last floor and was still waiting on the rest.
  • Easy as 1, 2, 3 did not lend itself well to mumble chatter, but there was a bit about how future archeologically digs will draw mistaken conclusions from present-day laziness, and how Ferguson Enterprises office space optimization could use some improvement.


  • May Quad P – Weekly Murphs, in preparation for Memorial Day. See the Challenges page for the link and more info.
  • 2ndF-3rdF Event – May 13 8:30AM at Gas Station’s YMCA location in Newport News.
  • Disc Golf – May 20 or 27, depending on interest. Let Marvel know if you can make either.
  • Memorial Day Murph – Monday, May 30, 0700-0800 (or when all PAX are done) @ Western Branch HIGH School (Blackwater AO’s location). See here for what the Murph entails.
  • 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!

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