AO: HoneyWine

When: 07/05/2022


Number of Pax: 3

Pax Names: Batman, Flip Phone, LinkedIn,

Number of FNGS: 0

FNG Names:

QIC: LinkedIn

The BackBlast:



F3 Disclosures




Mosey to first speed bump

-Long Low Side Lunge to stretch

Mosey to second speed bump

-Quad stretch

Mosey to parking lot entrance

-Calf stretch at the curb

Mosey back to the flag

-10 Michael Phelps

The Thang

Four Corners- PAX draw four cards from the workout deck. Mosey as a group around the tennis courts to place cards at their corners. Perform the exercise on card at the first corner, karaoke to next corner, perform exercise on card, nur to next corner, perform exercise on card, karaoke to next corner, perform exercise on card, sprint back to first corner. Do one more round. Draw four new cards, repeat two more times.  Exercises performed:

Round One

20 Mountain Climbers

50 Arm Circles

18 Merkins

50 Flutter Kicks

Round Two

12 Bonnie Blairs

14 Alternating Side Squats

18 Luge

19 Ranger Merkins

Round Three

25 American Hammers

13 High, Slow Flutter Kicks

14 Carolina Dry Docks

12 WWII Situps


No Time


Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all.  The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things.  Whatever you have learned or received or heard from me, or seen in me – put it into practice. And the God of peace be with you.

-Philippians 4:4-9


  • People are moving


  • July Quad P– American Hammers. See the Challenges page for the link and more info.
  • GTE Training– July 24, 6pm-10pm, Nike Park in Smithfield.
  • Grow Ruck Training Exercise (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!

Leave a Comment

F3 Hampton Roads