AO: Blackwater

When: 03/26/2021


Number of Pax: 4

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

Number of FNGS: 0

FNG Names:

QIC: Cash Flow

The BackBlast:

Conditions – Warming up, nice breeze.


Warmarama – 

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him. Our workouts are free, open to all men, held outdoors, peer led, end with a Circle of Trust.



  • I am not a professional. I’m not being paid to lead this workout.
  • You are participating at your own risk.
  • You are responsible for your own well-being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can. Modify as needed but do not modify your effort.


COVID Disclosure – If you have COVID or been exposed to COVID please leave and come back in 10-14 days.

Then we got right to The Thang.

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 – The M is the Most important relationship.



  • F3 golf April 15 at Cedar Point. Info on Facebook page. See Moneyball.
  • Friday prayer zoom call probably starting next week. 4/2 at noon- Philippians
  • A second Roc Solid ready bag event 2 PM 4/22.
  • F3 Hampton Roads shirt order – see Facebook page and recent email.
  • Possible Saturday morning AO at Bennett’s Creek Park.
  • Quad P.

Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads

Leave a Comment