AO: TankBank

When: 09/29/2021


Number of Pax: 5

Pax Names: Appomattox, Marvel, Musket, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Musket

The BackBlast:


Warmer than I thought they would be

F3 & Covid Disclosures



  • SSH – 25
  • Through the Tunnel – 12
  • Michael Phelps – 12
  • Imperial Walkers  – 15

Mosey around by the rose garden to the back of the museum.

The Thang

Millennial1000 total reps/100 reps per exercise.  The first person to complete the 100 reps calls it out and then all PAX run a quarter loop around the lake to the next station for 100 reps of the next exercise.

  • Merkins
  • Step Ups
  • Big Bois
  • Mountain Climbers
  • American Hammers
  • Dips
  • Squats
  • Carolina Dry Docks
  • Leg Lifts
  • Burpees (100 combined for the group, so 20 each completed at the flags)


  • Penguin Crunches x20
  • Hold feet 6 inches x10 seconds until 6:15


Had a bible verse ready, but instead just let the other PAX know how excited I was to be back at a workout after missing a few weeks.  Times are kind of tough, so hoping that being back out will spring board toward better attitude and more discipline.

Kneeling Prayer


  • Lot of discussion about how attending F3 workouts helps with other physical activity, such as running.  Being lighter takes time off your pace.
  • Is “Big Boned” really a thing?
  • Marvel did not accept 2:00 a.m. doorbell as an excuse to miss the Tuesday workout.  “It’s a valid excuse…but it’s not.”


  • Disc golf 2ndF outing Friday, October 1. Contact Marvel if interested.
  • New running AO: #LazySusan. Mondays, 0530-0615. At front visitor lot of CNU.
  • Quad P for October is an FNG challenge + Squats (two separate competitions). See the Challenges page for the link and more info.
  • Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
  • F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities.

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F3 Hampton Roads