AO: Ironclad

When: 07/10/2021


Number of Pax: 5

Pax Names: Bachelor Pad, Joker, Les Miserables, Marvel, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Les Miserables

The BackBlast:


  • Mid 70s, humid and sunny, the inside of the parking garage felt like an oven


The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.

I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.


  • Side Straddle Hops
    • 20 in cadence (double count)
  • Through the Tunnel
    • 10 in cadence
  • Lap around the garage and back to the flag


  • 10 Burpees
  • Mosey to the bottom of the steep ramp at the 8 floor parking garage, just a few hundred yards from the flags.
  • Circuit Transition Exercise
    • The Meat
      • Sprint up the hill
      • 10 burpees
      • Al Gore until everyone finishes
    • The Potatoes
      • Dealer’s choice, go in a circle and use your own discretion with time.
        • 10 rep max each, once again up to the Q.
    • Repeat until you get to the top, or once you feel you are running low on time.
  • Half Dora
    • Get partners, if there is an odd number the Q will go on his own.
      • One Partner holds plank
      • One Partner Sprints to the other side of the parking garage, and does a certain transition exercise back depending on the round.
        • Distance can be up to your own discretion, I recommend 20-30 yards.
    • Rounds of exercises back from sprinting:
      • Mosey
      • Bear Crawl
      • Speed Skaters (Apollo Unos but you go forwards)
      • Crawl Bears
      • Add more if time permits.
    • Once you finish a round do burpees until everyone finishes.
    • Mosey back down the ramp through the entire garage and back to the flags.


  • Countarama -> Namearama
  • I’m proud of all the PAX that show up to F3 each day. I am starting an F3 group in Harrisonburg when I go back to college, and I can only hope I find people as loyal and committed as you all to help me form my own group!
  • Prayer Requests -> Ball of Man
    • Marvel’s son is battling with newfound allergies


    • Quad P is burpees, try to hit 1,000 by the end of July

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