Archives: 3 Year F3 Anniversary

  • When: 20190530
  • QIC: Dreamliner
  • The PAX: Airwolf, Marvel, Space Monkey, Musket, Catapult, Gunner, Dreamliner
  • Today we said goodbye to our brother and friend Airwolf. He has been an active participant and leader within F3 Hampton Roads.

    Airwolf, you will be missed.

    YHC had the privilege of Q’ing on his 3 year F3 naming anniversary (received F3 name on May 30, 2016 at a Memorial Day workout in Charleston, SC). YHC has Q’d the same workout on his anniversary for the last three years. There was not a backblast for my first workout so we repeated the first workout that had a backblast. #Tclaps to F3 Nick. Side note: F3 Nick was the F3 Charleston PAX member who Q’d week 2 during our launch. 

    Back in 2016, this workout was supposed to occur during a tropical storm (Colin) … That did not happen. It was a breezy, cool, pretty much perfect morning (much like today). This still is a great plug though that F3 is Rain or Shine or Tropical Storm.


    The Thang:

    Warm-o-rama: 30 SSH (IC), 10 Merkins (IC)

    “Hurricane” run around lake taking advantage of bear crawl bridge. A “Hurricane” run is when the last PAX in the line runs around the entire group and back to the front (as if the moseying PAX are in the eye of the hurricane). 

    Retrieve coupons (aka cinder blocks) & partner up at picnic tables.



    100 reps of each exercise (DORA format) while your partner bear crawls over to then down the ramp and back up the steps (circling like the outer fringes of a hurricane). Flap jack until all exercises are complete.

    C – Carolina dry docks on coupons

    O – Overhead press w/ coupons

    L – Lion kings w/ coupons

    I – Incline Merkins on coupons

    N – Newton’s cradle: “Just like your boss’s favorite desk decoration (, get in plank position and extend your left arm perpendicular to your body until it is parallel to the ground. Return and repeat with the right arm to complete the four count cadence.”


    Colt45 w/ coupons: “45 Cinder Block Curls. 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps start at the bottom of the movement and complete a full range of movement all the way up.”

    While half of PAX completing Colt 45s, the other half performs pistol squats. Flapjack and repeat for two rounds of each.

    This would have been the completion of the aforementioned workout. However, we knocked out some Mary including leg lift wave while PAX hold 6 inches (because tropical storms cause waves), strait into flutter kicks x20 IC, Big boy sit-up wave while PAX lean as far back as possible, straight into Freddy Mercury’s x20 IC.

    Finish with one more hurricane run around the lake. 


    Circle of Trust (COT):

    Each of us have people in our lives at work and at home, that look to us as leaders. As leaders, we are targets for the enemy. Do not deceived by the lies of the enemy. We are the best salesmen to ourselves. Find someone who can hold you accountable (often outside of the sphere where you are struggling). God has empowered you to do the work.

    2 Chronicles 32:7 (NASB) “Be strong and courageous, do not fear or be dismayed because of the king of Assyria nor because of all the horde that is with him; for the one with us is greater than the one with him.

    Ball of Man (BOM)


    From the backblast two years ago, “Lastly, be in prayer for SpaceMonkey. You can find all the details at this link ( In short, some of the precursor symptoms have returned of a brain tumor that he beat some years back. He has appointment next Wed. 06/07/2017.”

    Prayers were answered. Space Monkey received a clean bill of health and continues to bring us to tears with his dad jokes. 


    Beginning June 15th, the StinkHill AO (Saturday mornings from 7-8am) will be relocating for the summer from Mt Trashmore to Hillier Ignite Fitness Park located on the oceanfront at 36th Street. This new AO will be named Ignite and in addition to the sand and surf, offers the Pax an opportunity to utilize the wide array of fitness apparatus available on site. #ignitevbfitness

    Join us at #Ignite at 0700 on Saturday June 22nd for Screen Door’s last post in Hampton Roads before moving to Connecticut.  He will be Q-ing a convergence beatdown on the beach with games and fellowship to follow.  The workout will end at 0800, but you are welcome to stay as long as you like afterward.

    Colonial 200 Relay ( September 13-14. Let Cowboy know if you are interested.

    F3 Important Links: