AO: QuackQuackHonk

When: 11/17/2022


Number of Pax: 7

Pax Names: 2 Wheel, Funny Car, Marvel, Moneyball, Slinger, SubMac, Traeger,

Number of FNGS: 0

FNG Names: N/A

QIC: 2 Wheel

The BackBlast:

Conditions: 73 and Sunny (wink)

F3 and COVID disclosures:  Sure


Standing Long Sit (10), Left over right stretch (10), Through the Tunnel (10). Michael Phelps (10)

Arm Circles (10), Windmill (10), Imperial Walkers (10)

The Thang

Phase I: Light pole Rifle Carry

1st Light pole: 40 Bench Presses; 40 LBC

2nd Light pole: 40 Squats; 40 WWII

3rd Light pole: 40 curls; 40 American Hammers

4th Light pole: 30 overhead presses; 60 LBC

Rifle Carry to the far end; leave your coupon, pick up the 6.

Phase II (Dora Goes for a Walk): Rifle Carry between light poles

50:  Sumo Squats Coupon overhead (Al Gore) (switch every 10)

100: Coupon Bench press (Plank every 20)

150: LBCs (6 inches) (switch every 30)

Phase III:

Round-Robin of no more than 15 reps of a coupon-centric exercise.  Exercises included:

Bench Press, Bent Over Rows, Curls, Skull Crushers, Triceps Extensions, Man Makers, Oblique Thingies…etc.  YHC admittedly under planned the workout, and, quite frankly, forgot some of what we did.


The Circle of Trust: According to the F3 Lexicon, this is the circle we form, usually at the end of a workout, where we do the countarama, namarama, announcements, & prayers & praises (which is usually done in a ball of man (BOM).

Trust: Reliance on the integrity, strength, ability, surety, etc. of a person or thing: confidence.

How do you approach the COT? Do you come here with things of the day on your mind? Do you come to it with an open heart ready to listen or share? Do you mention prayer requests of other people? Do you ever ask for prayer for yourself?

I will have to admit that I have done all of them.  The Circle of Trust is a place where we PAX can come together confidently knowing that we can share anything, and it will not leave the Circle unless permission is given.

I challenge the PAX today to approach the COT each time with intention. Intentionally listen to others. Intentionally share with others. Intentionally place out there what is truly on your heart. I know that if this is done, you will feel less burdened each time.



YHC under planned the Q.  Word of advice: overplan.  According to some mumblechatter, if I hadn’t said anything, no one would have been the wiser.

Math is hard.

YHC is officially old.  Evidence of this includes getting hurt while sleeping.


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