AO: DuckDuckGoose

When: 07/27/2021


Number of Pax: 6

Pax Names: Cash Flow, Funny Car, Market, Marvel, Moneyball, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


Like a frog’s armpit.

F3 Disclosures


  • SSH – 25
  • Michael Phelps – 10
  • Overhead Compartments (TTT + OH clap) – 10
  • Sideways Lunge – 10

Mosey to far side of parking lot and back.

The Thang

Explain to PAX that we are collectively responsible for # of PAX x 400 reps (aka 2,400). Add up everyone’s rep from the stationary exercise totals each time the PAX return to flags.

Partner up.

AMRAP: PAX 1 does a transit to next light pole, PAX 2 does AMRAP of a specific exercise, keeps their own count. Once PAX 1 reaches light pole, flapjack until they get to where PAX 2 is. Rinse/repeat to far side of lot, then mosey back as a group. Rounds:

  1. Lunge Walk / Burpees
  2. Broad Jump / Big Boys
  3. Apollo Ohnos / Merkins
  4. Reverse Lunge Walk / Air Dramas (Air Squat + Johnny Drama, only got to 3 light poles on this one)

Total reps after 4 rounds: 1,879.


Chillcut Plank, 30 sec.


Proverbs 31:28: Her children rise up and call her blessed; her husband also, and he praises her: “Many women have done excellently, but you surpass them all.” Charm is deceitful, and beauty is vain, but a woman who fears the LORD is to be praised.

  • Encouraged the PAX to consider what they are doing to intentionally praise the women in their lives, especially wives, for more than just appearance: for the way they do their jobs, take care of your family, serve others, pursue their passions, etc?

Ball of Man


  • This was a Q that YHC has had in his brain for a while but hadn’t worked out the finer points. Still needs some finessing.
    • 400 reps/PAX is about right, but maybe counting the lunges as well would have been helpful.
  • Interesting to see the totals on reps when all PAX returned to add them up.
  • YHC used his phone calculator to add reps to save time and guarantee accuracy.
  • NOTE: Broad Jumps are hard and may quickly devolve into Bunny Hops.
  • Apollo Ohnos as a transit exercise require some coordination. Might be worth investing in a dance instructor shouting directions from behind the PAX.
  • Some mumble chatter about how to get out and play golf while juggling work and family responsibilities.
    • YHC noted that in the “gap year” while he was looking for his current job after seminary, he played ~160 rounds of disc golf; it is much easier (and cheaper!) to fit in a round of disc golf than traditional golf.


  • Moneyball is looking to do another 2nd F disc golf get together and a 2nd F golf event. BOLO for more details.
  • Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
  • Quad P for July is Burpees, 1000 reps for the month, or ~33/day. See “Challenges” above for the link and further details.
  • Priorities’ gave Marvel several “100 Posts in 2021” patches to pass out to PAX who have fulfilled that achievement. Talk to Marvel if interested in obtaining one.
  • F3 Nation 10th Anniversary – October 8th-10th @ Cape Fear, NC. More details and registration here.
  • F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars

Leave a Comment

F3 Hampton Roads