AO: TankBank

When: 03/24/2021


Number of Pax: 15

Pax Names: Double Fault, Gas station, Marvel, Musket, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Musket

The BackBlast:


Balmy and a little damp.


SSH – 30 IC, Thru the Tunnel 12 IC, Michael Phelps – 12. IC, Imperial Walkers – 15 IC,

Mosey around the museum and to the back side


BOMBS – Partner Up and do the following as a team:

  • Burpees – 50
  • Overhead Claps – 100
  • Merkins – 150
  • Big Boys – 200
  • Squats – 250

Mosey to the covered picnic area behind the Y

AMRAP – One person lunge walks around the pavilion while the others do a series of exercises.

  • Low Plank
  • Carolina Dry Docks
  • Merkins
  • V-Sit Ups

Mary – Dealer’s Choice

  • Side V-Sit Ups
  • Leg Lifts
  • Low Plank
  • American Hammers
  • Burpees
  • Penguin Crunches


If you do what culture says you will get culture like results.  If you do what the redeemer says you will get redeemed results.

Prayer requests and prayer


  • We had to run from the fuzz halfway through the workout.
  • In a race to finish a specific number of burpees, everyone loses.
  • Remember to be very literal and specific with instruction. “Run to the flagpole” does not let the PAX know what route to take.
  • We were all very curious what “Q School Funny Car Style” was like at Bear Country


  • F3 golf April 15 at Cedar Point. Info on Facebook page. See Moneyball.
  • Friday prayer zoom call probably starting next week. Bing will provide details.
  • A second Roc Solid ready bag event will be scheduled.
  • F3 Hampton Roads shirt order – see Facebook page and recent email.
  • Possible Saturday morning AO at Bennett’s Creek


  • 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

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