When: 01/15/2022


Number of Pax: 7

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions: 33 degrees with a little wind, feels like 24

F3 and Covid Disclosures


Side-Straddle Hop 25 cadence, Copperhead Squats 15c, Thru the Tunnel 10c, Imperial Walk 10c, Batwings 10c each, High knees 20c, Red Bull Smurf Jacks 15c, Michael Phelps 10c

Mosey to Kid’s Cove


High knees 30 seconds

Butt kickers 30 seconds

Side Stradle Hop 30 seconds

Side step squats 25 reps

Jump squats 25 reps

Wood choppers 25 reps

Mountain climbers 25 reps (count left leg)

Bonnie Blairs 25 reps (count left leg)

Repeating side crunches 30 each side

Jumping jack crunches 30

Mosey up the hill to the F3 shovel flag

5 burpees, 10 merkins c, 15 big boys sc, 20 carolina dry dock c25 monkey humpers c

Rinse and repeat


Countarama, Namearama

 Proverbs 1:7-9 – Fear of the Lord is the foundation of true knowledge, but fools despise wisdom and discipline. My child, listen when your father corrects you. Don’t neglect your mother’s instruction. What you learn from them will crown you with grace and be a chain of honor around your neck.

Prayer Requests and Prayer


CT3 Driving For Hope

GTE 32, Neptune’s Adventure, Oct 7-9 at VA Beach. Co-chairs Average Joe and LinkedIn.

Leave a Comment

F3 Hampton Roads