AO: Blackwater

When: 12/10/2021


Number of Pax: 4

Pax Names: Cash Flow, Dirt Bike, Gator,

Number of FNGS: 0

FNG Names:

QIC: Mr. Belding

The BackBlast:

Conditions: Workout pants and hoodies

F3 & Covid Disclosures

Warmarama: Side straddle hops, windmill, forward lunge, Leg Raises (ABC’s)


B.O.M.B.S. Chuck

Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the (insert your destination). Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Press / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats / 300 -Curls



Challenge: Find the people at your work everyone has already written off as failures, try to prove them wrong.



  • Quad P for December is Consistency. Pick an exercise/amount and try to hit it every day in of the month. See the Challenges page for the link and more info.
  • Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
  • 2nd F Event – Saturday, December 11, 3:30pm @ Scully’s House. See FB or Slack for details and to RSVP.
  • Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.

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