AO: Ironclad

When: 03/13/2021


Number of Pax: 16

Pax Names: Bachelor Pad, Bing, Catapult, Dreamliner, Firewall, Funny Car, Gas station, Gunner, Huggies, Mango, Marvel, Musket, Rover, SpaceMonkey, Thriller, Wicked,

Number of FNGS: 1

FNG Names: Firewall

QIC: Wicked

The BackBlast:


58 Degrees and Sunny


  • SSH x 30
  • Burpees x 5 OYO
  • TTT x 10
  • Arm Circles x 10 each direction
  • Mosey around the fountain (outside loop) – ½ way Yves Poll style, ½ way normal


The Thang Part 1 – Catch me if you can #Ironclad style

Each round is a lap around the fountain with the last pax in line performing the exercise then sprinting/striding to catch the first pax in line (Basically and Indian Run with an exercise added).

  • Round 1 – 20 Merkins with Yves Poll
  • Round 2 – 5 Burpees with Karaoke
  • Round 3 – 10 SC Flutter-kicks with Old Man Style Mosey (50% speed)

The Thang Part 2 – LA Style (Legs and Abs)

1 set = 6 rounds of each workout. Each round is 11 reps each of both workouts follow by a mosey up the ramp of the parking garage and back down to previous location to complete the next round.

Complete each set on the corresponding level of the parking garage. Set 1 on level 1, set 2 on level 2.  Bunny hop between sets to the next level of the garage.

  • Sets:
  • 1) Air squats & V-Sit-ups
  • 2) WW1 & Bonnie Blairs (Jumping Lunges 2 count)


We hit abs pretty hard during the Thang so Mary consisted of 20 Box Jumps, 20 Merkins, and 20 Box Jumps to wrap up the hour.


Total Surrender

By Oswald Chambers

Peter began to say to Him, “See, we have left all and followed You.” —Mark 10:28

  • Our Lord replies to this statement of Peter by saying that this surrender is “for My sake and the gospel’s” (Mark 10:29). It was not for the purpose of what the disciples themselves would get out of it. Beware of surrender that is motivated by personal benefits that may result. For example, “I’m going to give myself to God because I want to be delivered from sin, because I want to be made holy.” Being delivered from sin and being made holy are the result of being right with God, but surrender resulting from this kind of thinking is certainly not the true nature of Christianity. Our motive for surrender should not be forany personal gain at all. We have become so self-centered that we go to God only for something from Him, and not for God Himself. It is like saying, “No, Lord, I don’t want you; I want myself. But I do want You to clean me and fill me with Your Holy Spirit. I want to be on display in Your showcase so I can say, ‘This is what God has done for me.’ ” Gaining heaven, being delivered from sin, and being made useful to God are things that should never even be a consideration in real surrender. Genuine total surrender is a personal sovereign preference for Jesus Christ Himself.
  • Where does Jesus Christ figure in when we have a concern about our natural relationships? Most of us will desert Him with this excuse— “Yes, Lord, I heard you call me, but my family needs me and I have my own interests. I just can’t go any further” (see Luke 9:57-62). “Then,” Jesus says, “you ‘cannot be My disciple’ ” (see Luke 14:26-33).
  • True surrender will always go beyond natural devotion. If we will only give up, God will surrender Himself to embrace all those around us and will meet their needs, which were created by our surrender. Beware of stopping anywhere short of total surrender to God. Most of us have only a vision of what this really means, but have never truly experienced it.


  • The seal vs. steel clap debate continues.  In case you care, when I “Q” the exercise it is called a “Steel” clap.
  • FNG Firewall could not locate us last week and joined us in progress today.  We look forward to him joining us in the future.
  • “Q”ing is an art.  Wicked learned today that telling the group to go to the opposite parking garage ramp is not clear instruction.  Looking forward to Q school next week.


  • Fellowship event at Dreamiliner’s house next Saturday 3/20.  East/West corn hole tournament.
  • Ragnar “like” event is being schedule for April.  Contact Space Monkey for details.
  • Volunteer opportunity Thursday 3/18.  See Facebook post or contact Bing for details.
  • A new AO is starting up soon on Wednesdays at the Fort Fun location.  More info coming soon – contact Musket for details.
  • Q School this Tuesday at #duckduckgoose
  • The gloom has been less gloomy lately – Daylight savings time is tonight.  Get your sleep and DON’T fartsack this week.  Looking forward to being back in the gloom.

Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads

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