Archives: Ironclads New Prison Fence

  • When:¬†20180915
  • QIC:¬†Catapult
  • The PAX: Dreamliner, Buoy, Marvel, Red Rider, Space Monkey, Stick,Gunner, Cowbell, Armstrong, SubMac, Airwolf, Batchelor Pad, Catapult
  • Warmarama
    25 SSH. IC. 4 count
    25 Hillbillies IC 4 count
    15 thru the tunnel
    25 Toy Soldiers
    20 Michael Phelps

    The Thang
    Mosey out of the meeting location to another little park outside of the prison fence. Where we started our circuit.
    Suicides across the park. Started ran halfway 3 Burpees back to the start then all the way to other side of park and finished it off with 3 Burpees. Repeated 5 times.
    Next circuit 25 merkins,Emperial walkers to other side of park, 50 air squats, hold Al Gore, karaoke to stairs,25 dips at fountain. Repeated 4 times with exercises in reps 3 and 4 switched to leg lifts instead of squats.

    Armstrong showed up. Lol

    30 count then Indian run around the entire complex. Then back to the fountain for more dips and step ups, with some added nipple scrapers and some partnered up shoulder tap pushups.

    Back to the flag for 3 minutes of Abs.
    Finished with Prayer and COT.

    F3 Hampton Roads