Archives: World Cup at Ironclad

  • When:¬†20180630
  • QIC:¬†Dreamliner
  • The PAX: Screen Door, Triple Option, Cowbell, Yahtzee, Boxspring (FNG), Catapult (FNG), Firewall (FNG), SubMac, Gunner, Buoy, Doss (FNG), Dreamliner
  • 12 PAX including 4 FNGs descended on #Ironclad for World Cup themed beatdown. It was great to have the new faces (Boxspring, Catapult, Firewall, and Doss) out there with us. The workout was prepared by Funny Car (who is recovering from an infection in his knee) and delivered by YHC. YHC informed the PAX that if they liked it to thank Funny Car and if they hated it to blame him for the delivery.

    The Thang

    Side straddle hops x32 IC (In Cadence)
    Through-the-tunnel x16 IC
    Merkins x8 IC
    Imperial walkers x4 IC
    Squats x2 IC
    Burpee x1

    Mosey to fountain.

    There were 8 groups (A B C D E F G H) and 32 teams in the first round of group play at the World Cup. Pax run to each station (1/4 way around fountain) two times in each round representing the 8 groups in the first round of the World Cup.

    In the first round at each of the 8 groups (stations) the Pax do an exercise with 32 reps at each group. Hold plank or Al Gore on the six.

    Exercises (one exercise per group). Different PAX lead the counting at each group.
    A Box jumps
    B merkins
    C big boy sit ups
    D squat jumps
    E side straddle hope in cadence 3 count
    F Carolina dry docks
    G LBCs
    H Burpees

    Mosey to the shovel flags.

    World Cup Trivia: In rotation, each PAX guessed one of the remaining 16 countries in the World Cup. If correct, increasing number of big boy sit-ups (1 on first correct and 16 on the last). If incorrect, 10 penalty leg lifts or squats.

    Mosey to the fountain.

    Repeat group stages again and this time do 16 reps to represent the remaining teams in the single elimination round of the World Cup. After the second round, repeat again and this time do 8 reps. Then 4, 2, 1 if there is time. [There was not enough time.]

    Mosey to the shovel flags.

    Circle of Trust (COT)
    Philippians 4:6 (ESV) “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.”

    July 4 Convergence:
    This Wednesday is July 4th. We will be converging on the BearCountry AO (Western Branch Middle School) at 7:00 a.m. The workout will be 1 hour long with coffeeteria to follow for anyone who can stay. For directions, use the google pin on the schedule page (

    FiA/F3 Cookout:
    FiA (Females in Action) is celebrating their one year anniversary this month. We will be having a joint FiA/F3 cookout at our house (362 Bob White Pkwy, Suffolk, VA) on Sunday, July 15 from 4:00 p.m. to 7:00 p.m. Papyrus and YHC will making BBQ. Bravehart is providing a FiAversary cake. Bring a side dish or drink if you desire. Please help us budget for food by RSVP at the following link.

    July Monthly Challenges (QuadP):
    June was a great month with 9 FNGs including 4 at Ironclad yesterday. To keep up the growth, we will be having an East vs. West FNG competition. The rules are simple. The AOs to bring the most FNGs in the month of July will be declared the winner. East AOs (StankHill, RuckHill, StinkHill, and SlothHill). West AOs (DuckDuckGoose, BearCountry, QuackQuackHonk, and Ironclad).

    This will be in addition to our regularly scheduled monthly challenge of Carolina Dry Docks (aka Pike Press). Log your reps here.

    Important Links:
    QuadP Monthly Challenges: July is Carolina Dry Docks.
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from but the username and password can be the same

    F3 Hampton Roads