AO: Blackwater

When: 07/02/2021


Number of Pax: 4

Pax Names: Cash Flow, Dirt Bike, Gator, LinkedIn,

Number of FNGS: 0

FNG Names: 0

QIC: Cash Flow

The BackBlast:

Conditions – Humid, light drizzle

Warmarama –

10 – SSH

10 – Michael Phelps

10 – TTT

The Thang

2019 IronPaxChallenge Week 3- “Meter’s 43”

(Accumulated Rep Scoring):

10 Pull-ups

15 Burpee Coupon Jump Overs

20 Coupon Curls

25 Coupon Squat Thrusters

30 Gas Pumps (reverse crunches)


Rinse and repeat for 43 minutes (END AT 6:15am)

**Score will be cumulative number of reps completed during the 43 minutes. For reference, each full round is 100 reps.

ex: 5 Rounds completed plus all Pull-ups and Burpees on final Rd would be 525 total.

ex: 2 Rounds completed plus all Pull-ups, Burpees, & 18 Curls would be 243 total.

Mary – None

COT – F3 is the cure for SadClown Syndrome.


  • Convergence workout Saturday July 3 Western Branch High School 7-8am.
  • Friday Bible Study lead by BING.
  • Mark your calendar November 5-6 for the F3 Hampton Roads 5th anniversary banquet and workout.
  • F3 10th Anniversary celebration October 8-10 Wilmington, NC

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