AO: Ironclad

When: 06/26/2021


Number of Pax: 8

Pax Names: Bachelor Pad, Les Miserables, Marvel, Octane, Thriller, VooDoo, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:



F3 Disclosures


  • SSH – 25
  • Arm Circles – 10/10/10
  • Through the Tunnel – 15
  • Toy Soldiers – 15

Mosey around Ferguson parking deck, grab coupon.

ADOPT-A-BLOCK: We have collectively adopted YHC’s block, Lauper. If the block touches the ground, 5 penalty burpees.

Mosey to second floor of new parking deck.

The Thang

Oh Craps: At each floor, one PAX rolls dice. All other PAX complete the resultant exercise (reps = number rolled x5) while rolling PAX completes AMRAP Upright Rows. Rotate to next PAX. Mosey to next floor after all PAX roll and rinse/repeat. Possible rolls:

  • Burpees – 5
  • Merkins – 10
  • Big Boys – 15
  • Apollo Ohnos – 20
  • CDDs – 25
  • Squats – 30

Dora (mod): 50 Pike-Ups, 100 Reverse Lunges, 150 American Hammers. Instead of a set run, PAX roll dice, dice roll = # of staircases down and up.

Mosey back to the flags.


No time.


Proverbs 21:15: When justice is done, it is a joy to the righteous but terror to evildoers.

  • Justice is not worrying for those who are doing justice, living righteously. But for evildoers, those who do not live righteously, it is frightening. So when we are taken aback/fearful, when someone “gets what’s coming to them,” we should double check the path we are on.

Ball of Man


  • YHC showed up ON TIME. Exactly on time.
  • YHC’s coupon is named “Lauper” after the eponymous Cyndi. Hence the BB title and image.
  • The randomness of YHC’s F3 dice was suspect, to say the least. A lot of Apollo Ohnos. And CDDs didn’t come up at first but then they wouldn’t stop.
  • Pike-Ups are hard.
  • Lauper only came down four times. Two of them were accidental.
  • There was some mumble chatter about elevators and their shafts that devolved very quickly.
  • Fun Fact: when WVU plays home games, the stadium becomes the biggest city in the state of West Virginia.


  • Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
  • Quad P for July is Burpees, 1000 reps for the month, or ~33/day. Sign up and get pumped! See “Challenges” above for the link and further details.
  • July 4th Convergence – July 3 (0700-0800) @ Western Branch High School
  • F3 Nation 10th Anniversary – October 8th-10th @ Cape Fear, NC. More details and registration here.
  • F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars

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