AO: BearCountry

When: 03/03/2021


Number of Pax: 11

Pax Names: Dirt Bike, Dreamliner, Flipper, Funny Car, Gator, Marvel, Musket, Planer, Priorities,

Number of FNGS: 1

FNG Names: T-Bone

QIC: Bing

The BackBlast:


Sunny and 70!!



  • SSH
  • 1 Burpee
  • TTT
  • 1 Burpee
  • IW
  • 1 Burpee
  • Michael Phelps
  • 1 Burpee
  • Mozy to the football field


The Thang

  • Murder bunnies for 100 yards and complete the following:
    • 25-yard line – 10 Coupon Curls
    • 50-yard line – 20 Iron Mikes w/ Coupon
    • 25-yard line – 30 Squat Thrusters w/ Coupon
    • Place coupons to construct the wall.
  • Run back to opposite goal line to admire the work and celebrate with 10 burpees.
  • Time for unity so run back to tear down the wall.
  • Murder bunnies back for 100 yards and complete the following:
    • 25-yard line – 10 Squat Thrusters w/ Coupon
    • 50-yard line – 20 Iron Mikes w/ Coupon
    • 25-yard line – 30 Coupon Curls
  • Celebrate at the goal line with 10 burpees
  • Mozy back to the flag



  • Freddy Mercury
  • Alabama Prom Dates (AMRAP)
  • Plank
  • American Hammers
  • Slow Freddy Mercury



Nehemiah 2:18 – Then I told them of the hand of my God which was good upon me; as also the king’s words that he had spoken unto me. And they said, Let us rise up and build. So they strengthened their hands for this good work.


Just as Nehemiah served God’s people as a rebuilder and restorer despite the harassment and ridicule of their enemies, so Jesus is our restorer and rebuilder. He strengthens us to resist temptations to discouragement that the enemy throws our way. So just keep that in mind as you go throughout your day.



  • Pax held YHC accountable because it was sunny but only 70º versus 75º.
  • Pax thoroughly enjoyed the extra footing we were able to get with the coupons around the 50-yardline.
  • YHC has to get better markers next time. For some reason, it was tough to see the cones in all the sunshine.
  • Marvel emphasized that this is not the month to work on burpee form.
  • There was so much traction and great footing that YHC lost a shoe on the mozy back to the flag.



  • Blackwater on Friday
  • YHC will follow up and provide info on Roc Solid Ready Bags.


Important Links

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


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