AO: SlothHill

When: 08/29/2021


Number of Pax: 4

Pax Names: Dreamliner, Freefall, Funny Car, Sunshine,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions: A little muggy

F3 and covid disclosures

WARMARAMA: SSH, Michael Phelps, Imperial Walkers, High Knees, Bat Wings, Squats, Seal Jacks, Jumping Jack Burpees

THE THANG: Mosey to the lake. Random exercises using the F3 Workout Deck. Stop at the workout stations and pick four cards, perform the four exercises, and run to the next workout station. about 50 yards out and back. Rinse and repeat. Ten reps were added to the card number for the number of reps performed for the exercise on the card. Face cards were ten reps. Pax took turns leading the exercises and decided if reps were done in cadence or single count. Eight sets were completed. Returned to the shovel flag at 7:45am.


Countarama and Namearama

As a new school year starts, reflect on the teachers during your school years who had a positive impact on your life.

“The student is not above the teacher, but everyone who is fully trained will be like their teacher.” – Luke 6:40

“Start children off on the way they should go, and even when they are old they will not turn from it.” – Proverbs 22:6

For gaining wisdom and instruction; for understanding words of insight; for receiving instruction in prudent behavior, doing what is right and just and fair; for giving prudence to those who are simple, knowledge and discretion to the young— Proverbs 1:2-4

Prayer requests and prayer


Labor Day convergence at Bennett’s Creek Park in Suffolk 7-8am

Friday noon zoom prayer group led by Bing

Registration open for Iron Pax Challenge. The Iron Pax Challenge exercises will be performed at Blackwater.

F3 10th Anniversary in Wilmington Oct 8-10

A runner is needed for the F3 Hampton Roads 12-man team for the Colonial 200 Sept 24-25. See Funny Car.

F3 Hampton Roads 5th Anniversary. Friday Nov 5 banquet at Roger Browns in downtown Portsmouth. Ms are welcome. $25 per person for a buffet dinner. Saturday Nov 6 convergence workout at StinkHill 7-8am. Slaughter, the F3 Nation Nantan, will be our guest for the 5th anniversary.

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F3 Hampton Roads