F3RVA
Always 70 and Sunny
F3RVA
Always 70 and Sunny

Browsing: Ironclad

Peninsula

Warmarama SSHArm CirclesThrough the Tunnel The Thang Mosey to the pond Burpees and run for the Q’s birthday15 Burpees and run a lap around the pondRinse and repeat with 10, 5, and 3 Do-ah-diddyRun inline around the pond while front PAX peels off to complete 15 CDDs and sprints back to the group, shouting “SIX” on arrivalRun until all PAX to complete CDDs Mosey to the bottom of the garage Indian Run – Up the PNC garage ramps Dora – On top of the garage: 100 Merkins, 200 LBCs, 300 SquatsPartner up – while one partner does exercise, the other…

Warmarama (IC) SSH – 30Through the Tunnel – 15Arm Circles – 10/10Toy Soldiers – 15Burpees OYO – 5 Indian Run around block to pond. The Thang Partner up for…Rochamburpees: Hold low plank, Rochambeau (Rock/Paper/Scissors) Winner does Merkin, loser does Burpee, on ties both do Merkin. Increase by one up to 10. Mosey to PNC parking deck, top floor. Dora: Partners share burden of the following reps: 100 Jump Squat200 Hand Release Merkin300 American Hammer (4ct) PAX run down ramp to far wall and back when not performing exercises. Mary down the ramps (see below). Mosey to the pond, stop at…

Warm-a-rama Arm Circles Forward, Arm Circles Backward, Big Arm Circles Forward, Big Arm Circles Backward Through The Tunnel Emperial Walkers Mozy to the Pond, 10 Burpees Mozy to Next Planter, Durcans Mozy to Next Planter, 10 Burpees Mozy to Next Planter, Urcans Mozy back to flags The Thang Descending Ladder, 10 Man Makers with Coupon, run to garage wall, 9 Man Makers with Coupon, run to garage wall, and so on. Until 1 burpee is complete. Mozy to the Pond, 10 Burpees Mozy to Next Planter, Durcans Mozy to Next Planter, 10 Burpees Mozy to Next Planter, Urcans Mozy to…

8 PAX arrived to Ironclad ready to work and it was a beautiful 75 and Sunny. Warmarama • SSHs 20 IC • Goofball 20 IC; A standing mountain climber (running in place) while you alternate your arms up and down (like climbing a ladder). Do it IC. • Failure to Launch 10 IC; Hold Al Gore while Q counts down from 10. At Lift-Off, explode up into a tuck jump, immediately returning to Al Gore upon landing. • Flying sun gods sobriety style 15Fwd IC/15Bwd IC; Lean torso forward, raise one leg out to the back, reach arms out to…

6 Pax showed up at Ironclad for a muggy sandbag beat down. It was YHC first appearance there and did not want to disappoint. Warmarama: Side Straddle Hop, Imperial Walkers, Arm Circles, Through the Tunnel, Squat Holds. The Thang: The Pax moseyed around the pond with Indian Sprints for 2 laps. Along the way the Pax stopped for some Mary. After the Pax headed back to the grass area for some sandbag fun. The Pax paired up and performed partner workout. Partner 1 performed 10 Push Press, 10 Thrusters, 10 Squats, 5 Burpees while Partner 2 held Plank. Pax switched…

https://www.youtube.com/watch?v=hVUOhD1Ba2Y Conditions: Humid enough to gather moisture by just opening your mouth. PAX: 10 FNGs: None DR PAX: None Warmarama (IC) SSH – 25Arm Circles – 10/10Imperial Walkers – 15TTT – 10Burpees OYO – 5 Mosey to the Pond. The Thang Do-Ah-Diddy: All PAX run single file, 1st PAX drops for 15 CDDs, catches up when done and yells “SIX!” then rinse/repeat until all have completed CDDs. It took the PAX 2 laps, plus a little AYG sprint at the end to get back to water bottles. Mosey to PNC parking deck. March Up: On each floor, do 20 each…

Warmarama SSH IC 25 Thru the tunnel IC 15 Merkins IC 15 The Thang Armstrong Mossey to parking garage to the top floor for a vast variety of suicides. Alternating between normal suicides running to each location followed by running back to the start to do 5 Burpees. Next suicides with different transportation exercises to get you to the location crab walk, bear crawl, lunge walk, and karaoke. All followed by returning to the start running backwards and doing 5 Burpees. Suicides to and from each light pole off of the month and day of your birthday. Run to locations…

Conditions: Warm & Humid – prime sweating conditions PAX: 8 present for a sorta-anniversery beatdown FNGs: Blowout (Jerry) DR PAX: None, though Blowout almost counts coming from Williamsburg Warmarama (IC) SSH – 25TTT – 25Arm Circles – 10/10/10Burpees OYO – 10 Mosey to pond for… The Thang Plank-Off: All PAX attempt longest plank possible. When done, run around pond, do set of 50 LBCs. If still not done, rinse and repeat w/lunges. Mosey to parking deck. EMOM: Every Minute on the Minute, the PAX ran up the ramp or across the floor, then completed 5 each of Merkins/Big Boys/Squats, with…

Conditions: Lovely but squishy from last night’s rain PAX: 11 PAX presented for some Whamtastic Fun FNGs: Training Wheels (Eric) DR PAX: None Warmarama (IC)  SSH – 33Arm Circles – 10/10Through the Tunnel – 15Mountain Climbers – 15 Mosey to pond. The Thang Plank-Off: All PAX attempt longest plank possible to begin toward Quad P. When done, run one lap of pond, then return and do set of 50 LBCs. If everyone is still not done, rinse and repeat. Mosey to top of PNC-adjacent parking garage, circumventing barriers. WHAM-O Ladder: Start at 11 reps of the following exercise, then run…

Conditions: Sunny & 75 (for realsies) PAX: 5 (WHERE WAS EVERYBODY!?!) FNGs: None, but Dreamliner tried to EH a guy who was walking the pond DR PAX: None Warmarama (IC) SSH – 30Michael Phelps – 15Through the Tunnel – 15Imperial Walkers – 15Burpees OYO – 5 Mosey to grab coupons, then to the pond. The Thang Partner up (with one group of three). One partner does AMRAP of the following exercise while other runs around pond. After the full set, rinse and repeat but with PAX going up the hill and down the next set of stairs and back. Overhead…

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