Archives: You Q, I Q, We All Q for Ironclad

  • When: 20201003
  • QIC: Marvel, Gas Station, Gunner, Orbit
  • The PAX: Gas Station, Mango, Gunner, Orbit, Priorities, Honest Abe, Marvel
  • Conditions: Gettin nippy

    PAX: Seven

    FNGs: None


    • SSH – 30
    • TTT – 10
    • Michael Phelps – 10
    • Mountain Climbers – 10

    The Thang

    Because no one had signed up to Q, the PAX took turns Q-ing portions of the workout, organized by YHC.

    Mosey to movie theater parking deck.

    Marvel – AMRAP

    Each PAX took a turn running up a ramp and back while the remaining PAX did an exercise, AMRAP. Then all PAX mosey up one floor:

    • HR Merkins
    • Lunges
    • Big Bois
    • Squats

    Gas Station – Four Corners

    1. 10 V-Sit-Ups
    2. 10 V-Sit-Ups, 20 Merkins IC
    3. 10 V-Sit-Ups, 20 Merkins IC, 30 Johnny Dramas IC
    4. 10 V-Sit-Ups, 20 Merkins IC, 30 Johnny Dramas IC, 40 Leg Lifts

    Mosey downstairs.

    Gunner – Dora

    Partner up and share reps while one PAX runs. Each round, add a flight of stairs for the running PAX:

    1. 50 Burpees
    2. 100 Dips
    3. 200 Squats
    4. 300 American Hammers (2ct)

    Mosey back down to the flag.



    • Plank – 2 mins
    • LBCs – 100
    • Plank – 1 min
    • LBCs – 100
    • Plank – until time (~30 sec)


    YHC recounted how he has been going through the first 5 books of the Bible, and the number of times the people of God have to cooperate for the common good–helping, calling each other out, etc. There is no “I” in Christianity–there’s three.


    • Ironclad seems to have suffered from the “no repeat Qs” challenge of October, but this one worked out pretty well.
    • When asked why he likes V-Sit-Ups so much, Gas Station wouldn’t give a straight answer, but Gunner suggested it was “because of the look on your face when he announces them.”
    • Are Johnny Dramas supposed to be on a negative, or can they be on a flat surface?


    • As mentioned, for the Month of October are trying to have a new Q for each individual workout. Still some opening for Saturdays and Southside. Sign up below and we can help you prepare.
    • Quad P for October is a Ruck/Run challenge for the region. See below for details.
    • October 17 Convergence (no Ironclad/Ignite) for the Nan’tan handover from Dreamliner to Funny Car. Much pomp. Very circumstance.
    • We are considering starting up a new weekday AO/workout location on the Peninsula, with a couple options for time (Wednesday or Friday) and location (City Center, Huntington Park, Warwick High). If any of those options interest you, talk to Gas Station who is leading it up.

    F3 Important Links

    • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
      • Backblast template can be found here.
    • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
    • Twitter: @F3HamptonRoads
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    F3 Hampton Roads