AO: QuackQuackHonk

When: 06/24/2021

PAX:

Number of Pax: 14

Pax Names: Bunker, Cash Flow, Double Fault, Dreamliner, Funny Car, Gas station, Les Miserables, Market, Marvel, Moneyball, Sea Daddy, Thriller, Veggies, VooDoo, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Gas Station


The BackBlast:

F3 – QQH 24 Jun 21

Conditions; Amazing!!!!

PAX: marvel, moneyball, double fault, wicked, cash flow, veggies, market, sea daddy, dream liner, funny car, thriller, VooDoo, Gas Station, Bunker, Les Miserables

MISSION/5 Principles/Non-Pro Disclaimer

 

Warm-o-rama

  • Run in place – 30 seconds
  • Helicopters – 10 IC
  • Seal Claps – 10 IC
  • OHC – 10 IC
  • Sideways Lunges – 10 IC
  • Steel Claps (OHC followed by a clap under each knee. The OHC is on the first 2 counts on the cadence then raise knee and clap on count three, return to starting position for the fourth count. Alternate knee raises.  

 

Mosey around the duck pond

 

The Thang – Chatty Dora 1 inch at a time

  • Partner up
  • Standard DORA but transition PAX inch worms ~33.3 Ft and then moseys back
  • Other PAX complets AMRAP of  (each round pax will cycle 3x inch worm sets and 1x set of each of the following exercises)
    • Round 1: Reverse Crunches, CDDs, Squats
    • Round 2: Merkins, Johnny Dramas, Big Bois
    • Round 3: Murder Bunnies, Murder Bunnies, and More Murder Bunnies

Mary

Dealers choice DORA selecting specific PAX based on a memorable connection between them and YHC over the past year. 

COT: 

Blessed is he who … lead but not manipulate” – William Arthur Ward

  • This is a key principle of leadership. Men can not hope to lead well and control those under their stewardship. 
  • YHC reminded to PAX to evaluate their lives and look for those areas where they may be seeking to control too much, and let go. 
  • General George S. Patton Jr. said “ Never tell people how to do things. Tell them what to do and they will surprise you with their ingenuity.” 

Moleskin:

  • Marvel swears that we did far more than 100 yards worth of inchworms. YHC says…good!
  • What’s better than inch worms…more murder bunnies.
  • The above statement is highly contentious among the PAX of F3 Nation.
  • Dreamliner kept prodding YHC that the workout was not the usual Gas Station Standard, until Round 3.
  • PS: I never proofread my backblasts before submitting. You’re welcome.

Announcements:

  • Friday 25 Jun: Gas Stations Final Q before moving to OKC. 0530 @ Fort Fun
  • Friday F-3 Bible Study 1200 @ Zoom. Talk to Bing
  • Saturday: 3rd F Event @ Tula Water Sports. Hit up Lawn Boy, Slack, or Book of Faces for info

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F3 Hampton Roads