AO: HyzerBomb

When: 05/08/2021


Number of Pax: 2

Pax Names: LinkedIn, SpaceMonkey,

Number of FNGS: 0

FNG Names:

QIC: LinkedIn

The BackBlast:


Cool and a lil drizzle

F3 & Covid Disclosures



  • SSH
  • TTT
  • Hillbilly Walkers
  • Michael Phelps
  • Spidermans…Spidermen?…Idk…Ask Hot Corner

The Thang

10x Par – Murph training edition.

Everything is single count OYO.

Merkins and squats at the tee box “Golf Blackjack” style (1st hole – 1 merkin, 17 squats, 2nd hole – 2 squats, 16 merkins, etc.)

Run to the basket and do Par “x10” (ex: 1st hole – Par 3 – 30 merkins at the basket.  2nd hole – Par 3 – 30 squats at the basket)

Merkins at odd holes (in an effort to prevent death, x10 was reduced to x5 after 2 merkin holes)

Squats at even holes

SSH at holes 6 and 12 for a little break and to throw off the odd/even pattern to make it more difficult to keep track which exercise should be done at which hole.  Memory is hard.

Totals – ~308 merkins, ~421 squats, ~2 miles run

Pick up the 6, Everyone starts each set of exercises together.


After finishing 18 holes with 15 minutes left:

Cones were already set up in the field approximately 10 yards apart.

  • Lunge from first cone to 2nd
  • 10 star jacks
  • Lunge back to start, then out to 3rd cone
  • 10 big boys
  • Lunge back to flags


  • 45 seconds of LBCs



“Give to the one who asks you, and do not turn away from the one who wants to borrow from you.”

I have been very hesitant to do my first Q.  Yesterday, I listened to the audio on the F3 Nation “First Q” page.  That drove me to look at the Q schedule and go ahead and schedule it.  This verse is one I had picked out when I was planning to turn my moving day into my first Q.  It applies to much more than things like helping people move.  It applies to all the HIM of F3.  The Q is giving the leadership and beatdowns requested by the PAX.  The PAX are giving themselves to the Q.  They are giving him opportunity.  The opportunity to plan.  The opportunity to be creative with the workout. The opportunity to lead.  The opportunity to hear “Good Q” after a successful execution of the plan.  But there’s more.  F3 PAX WILLINGLY give to the community.  PAX give companionship, prayers, and support (physical and emotional) to each other.  I am thankful for all of the PAX of F3 and what you all have given to me over the last few months since my first post at DuckDuckGoose.

Prayer requests.

O Lord, support us all the day long, until the shadows
lengthen, and the evening comes, and the busy world is
hushed, and the fever of life is over, and our work is done.
Then in thy mercy, grant us a safe lodging, and a holy rest,
and peace at the last. Amen.


  • 2nd F Event – Next Thursday, May 13th, 5:30pm at Elation Brewing (5104 Colley Avenue, Norfolk).
  • Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
  • Quad P for May is Weekly Murph Challenges. See “Challenges” above for the link and further details.
  • Memorial Day Murph– Monday, May 31, 7:00-8:00 at Western Branch High School in Chesapeake.
  • Colonial 200 – Relay Race, September 24-25th; If interested in joining the team, see Dreamliner or Funny Car.

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F3 Hampton Roads