AO: QuackQuackHonk

When: 12/30/2021


Number of Pax: 12

Pax Names: Cash Flow, Catapult, Dirt Bike, Funny Car, Huggies, Keys, LinkedIn, Marvel, Moneyball, Musket, Swab, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions: A little drizzle and unseasonably warm temperatures

F3 and Covid Disclosures

WARMARAMA: 11 warm-up exercises with 11 reps each. All in cadence. Side Straddle Hop, Thru the Tunnel, Imperial Walkers, Michael Phelps, Red Bull Smurf Jacks, Copper Head Squats, Stump Jumpers, Hillybilly Walkers, Bonnie Blair’s, Give Ups, High Knees. Run 100 yards and back

THE THANG: 11s. – 10 reps coupon exercise, 1 rep other exercise. Then 9 reps coupon, 2 reps other. Finish with 1 rep coupon, 10 reps other. (c=cadence)

*Curls, Big Bois – Run 50 yards and back

*Overhead press, Monkey Humpers c – Skip 100 yards, backwards run back

*Murder Bunny, Side Straddle Hop c – Lunge walk 25 yards and back

*Kettle Bell swing, American Hammers c – Bear crawl ten yards out and back

*Manmakers, Jump Squats


Namearama, Countarama

F3 started on January 1, 2011 in Charlotte, North Carolina, David Redding, “Dredd,” and Tim Whitmire, “OBT”, who launched their first Saturday workout on the campus of A.G. Middle School in Charlotte. F3 Nation has grown to 43 states and four continents with 3,017 scheduled workouts a week in 225 regions through the volunteer efforts of men whose lives have been changed by their involvement with the group.

The three Fs in our name stand for Fitness, Fellowship and Faith — the last of which we define as not one specific religion or faith system, but simply a belief in something outside oneself.

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Our credo is “Leave no man behind, but leave no man where you find him.”

Our core principles are workouts are free, open to all men, held outdoors, peer led, end in a Circle of Trust.

We need authentic relationships with other men who are working to be strong fathers, husbands and leaders. Isolation will destroy a man! We have the opportunity to change our community and the trajectory of our families. Getting in the best shape of your life is just a by product. The work out is the magnet, the relationships and community with other men will keep bringing you back. Lock shields with us and help us accomplish F3’s mission to invigorate male leadership in our community.


Jan 1st convergence workouts at Hyzer Bomb and Funny Farm 7-8am

January Quad P weight loss

GTE (grow ruck training event)VA Beach Oct 7-8, 2022

Chris Taylor fundraiser at Top Golf Jan 16. See 2ndF channel on Slack for more details.


Thanks to Marvel for serving as 1stFQ for the last few years and thanks to Wicked for taking over as 1stFQ.

Huggies does an extremely good job and keeping himself entertained as well as the other Pax.

A year ago today it was 29 degrees for the F3 workout at StinkHill.

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F3 Hampton Roads