AO: QuackQuackHonk

When: 09/02/2021


Number of Pax: 14

Pax Names: Billboard, Bing, Cash Flow, Dirt Bike, Dreamliner, El dumpo, Fish Hook, Funny Car, LinkedIn, Marvel, Moneyball, Thriller, Wicked, Wilson,

Number of FNGS: 0

FNG Names: 0

QIC: Funny Car

The BackBlast:

Conditions: Almost perfect

F3 mission statement and core principals

F3 and covid disclosures

WARMARAMA: SSH, Michael Phelps, Imperial Walkers, High Knees, Bat Wings, Squats, Seal Jacks, Jumping Jack Burpees Mosey across the parking lot and back to the second lamp post  

THE THANG – The workout was based on a female NCAA athlete’s TikTok workout with a few added exercises.

Run 25 yards and back

1 minute plank

Toe touches 30sc (laying on back, raising feet up, touch toes)

Burpees 15

Broad jumps 5 out, 5 back

Hand release merkins 15sc

Leg Lowers 20sc

Reverse lunges 10c

Bear Crawl/Crawl Bear – 10 out, 10 back

Squats 10c

The Q didn’t realize the Pax would be behaving like a bunch of college girls.

Bonus prison cell burpees for uncontrollable passage of gas. Thanks Cash Flow.


Countarama and Namearama

As the new school year starts, think back on the teachers who had a positive influence 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


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

Friday noon zoom prayer group led by Bing

F3 night at the Norfolk Tides Tuesday Sept 14. $10 ticket. Venmo Funny Car by noon Sept 10. Refer to Funny Car’s email.

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.

Leave a Comment