AO: StankHill

When: 12/04/2021


Number of Pax: 7

Pax Names: Average Joe, Finkle, Freefall, Funny Car, Gandalf, Scully, Sunshine,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

12 Days of F3

Conditions: Pleasant temps for a December beatdown.

F3 and Covid disclosures

WARM-A-RAMA: 12 warm-up exercises with 12 reps each. All in cadence. Side Straddle Hop, Thru the Tunnel, Imperial Walkers, Michael Phelps, Red Bull Smurf Jacks, Copper Head Squats, Stump Jumpers, Bat Wings (6 each arm circles forward, arm circle back, overhead clap, steel clap), Hillybilly Walkers, Bonnie Blair’s, Toy Soldiers.


On the first day of F3 the PAX gave to me, one body count burpee (PAX do one body count burpee then run about 50 yards). On the second day of F3 the PAX gave to me, two big boy sit-ups (PAX perform two big boys perform one body count burpee PAX then run). Continue the exercises until the 12th exercise. Always do the previous exercises after completing the next exercise. Run after each set. (c = cadence)

1 Body Count burpee OYO

2 Big Boy Sit-ups single-count

3 Merkins cadence

4 Hello Dollies c

5 Burpees  OYO

6 Monkey Humpers c

7 Carolina Dry Docks c  

8 Iron Mikes cadence c

9 Freddy Mercuries c

10 Squats c

11 American Hammers c

12 Side Straddle Hops c

Next perform 12 reps of each exercise above with one body count burpee


Namearama and Countarama

Messages and quotes from “It’s A Wonderful Life”

• The power of prayer – “Dear Father in heaven, I’m not a praying man, but if you’re up there and you can hear me, show me the way…show me the way.”

• The positive impact our good deeds can have on others – “Each man’s life touches so many other lives, and when he isn’t around he leaves an awful hole, doesn’t he?”

• The importance of our friendships – “Remember, George: no man is a failure who has friends.”

Prayer requests and prayer


December Quad P is a Christmas Consistency Challenge. Sign up on the spreadsheet.

Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.

Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.

Christmas Town Dash 8k – December 5 @ Busch Gardens. Several PAX are running the race; signup at this link. Let Dreamliner or Lawn Boy know if you are interested in Clown Car to the event.

December 2ndF Saturday, Dec 11 starting at 3:30 at Scully’s home, 2217 Kendall St, VA Beach. Agenda includes a beer exchange or wine for those inclined, ping pong, kayaking if willing to brave the cold, there is also a lighted boat parade not too far away from 5-8 if anyone wants to make the trek over (caroling??). Bring you M’s, 2.0’s, and hor d’oeuvres to share!

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