AO: Ignite

When: 07/17/2021


Number of Pax: 12

Pax Names: Average Joe, Cowboy, Finkle, Freefall, Funny Car, Gandalf, Happy Gilmore, Hot corner, Scully, Sting, Wilson,

Number of FNGS: 1

FNG Names: Brady

QIC: Funny Car

The BackBlast:

Conditions: Beautiful sunset, clear, humid, getting hotter

F3 and Covid Disclosures

WARMARAMA – Imperial Walkers 15C, 1 burpee, TTT 15C, 2 burpees, Bat wings 10C, 3 burpees, Mountain Climbers 15c, 4 burpees, Seal jacks 20C, 5 burpees. Run to the ocean and back.

THE THANG – Celebrating Funny Car’s 500th post in F3. Includes 19 down range posts: 12 CapeFear including Nantan changeover and 143 Pax, 4 RVA including the grow ruck, Greensboro, Lexington SC, Carpex

20 of each

Side straddle hop cadence, Merkins single count, Big boys single count, Squats cadence, American Hammers cadence

Run to the ocean, 5 burpees, Run back

Rinse and repeat six times. Pax take turns leading each set.

Dealer’s choice – 7 rounds, selected Pax pick a favorite exercise with 20 reps. Five burpees after each exercise for the first four exercises.

65 burpees completed

Welcome FNG Brady and welcome Friendly New Girl GTL. They both were riding bikes on the boardwalk and joined us. Brady is in the Navy stationed at Little Creek. GTL, 52, is from New Jersey in town for her son’s basketball tournament. She does crossfit every morning at 5am.


Namearama – Countarama


The FirstF is Fitness, as in consistent and gradual improvement to one’s physical and spiritual well being. It is the magnet of F3.

The SecondF is Fellowship, as in the development of deep male friendships. It is the glue of F3.

The ThirdF is Faith, as in the recognition of a ruling force outside of oneself. It is the dynamite of F3.

Fit and Fellowed men naturally tap into their hard-wired desire to provide Leadership to their Communities. F3 exists to help them do it well.

Romans 5:3-5 – More than that, we rejoice in our sufferings, knowing that suffering produces endurance, and endurance produces character, and character produces hope, and hope does not put us to shame, because God’s love has been poured into our hearts through the Holy Spirit who has been given to us.

Prayer requests, Ball of Man

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F3 Hampton Roads