AO: FortFun

When: 06/18/2021


Number of Pax: 7

Pax Names: Gunner, Joker, Marvel, Octane, VooDoo, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


Totes chill, bro.

F3 Disclosures


  • SSH – 20
  • Michael Phelps – 10
  • Helicopters – 10
  • TTT (slow) – 10
  • Pickle Pounders – 10

Mosey to Fort Fun.

The Thang

AMRAP 75 – Complete the following exercises/reps, in order, as many times as possible until time is called:

  • Pull-Ups – 5
  • WWIs – 10
  • Abyss Irkins – 15
  • Assisted Squats – 20
  • Crunchy Frogs – 25
  • Run to Gazebo and back

Move to the field, circle up.

Global Warming – All PAX hold Al Gore and shuffle clockwise. In turn, PAX calls “down” and all do 1 Merkin, then hold Al Gore again and start shuffling in the opposite direction. Rinse/repeat until all PAX call down.

Mosey back to the flags.


  • Chillcut Plank – 30 sec
  • Leg Lifts – 15
  • Chillcut Plank – 30 sec
  • Penguin Crunches (IC) – 15


Proverbs 18:13If one gives an answer before he hears, it is his folly and shame.

  • How often has someone said something and you’ve thought “I shouldn’t speak to this because I don’t know.” vs “I have an opinion on this?”
  • Listening is the better part of speaking.

Ball of Man


  • A bit of a mish-mash of exercises (hence the cover image), but the PAX got Quad P in for the day.
  • Gunner and YHC think “Assisted Squats” should be renamed “Stripper Poles,” “Working Moms,” or “The Twerk.”
  • Global Warming works best if the PAX are paying attention to know it is their turn to call “down;” otherwise, the rest of the PAX just think they are being a jerk and prolonging the Al Gore shuffle.
  • Wilson blew the rest of the PAX out of the water by completing 9 total rounds (lapping YHC and most of the rest of the PAX twice).


  • 2nd F/3rd F Event – June 19th (0900-1100) @ Hyzer Bomb (Bennet’s Creek Park) with Tidewater Youth Services
  • Fathers Day Beat Down – June 20th @ Sloth Hill (0700-0815)
  • 2nd F Goodbye to Gas Station – June 23rd (1800/6pm) @ Tradition Brewing in Newport News
  • Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
  • Quad P for June is Dealer’s Choice 100 reps. Sign up and throw up some suggestions. See “Challenges” above for the link and further details.
  • Colonial 200 – Relay Race, September 24-25th; If interested in joining the team, see information sent out via e-mail.
  • 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.

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