AO: QuackQuackHonk

When: 03/25/2021


Number of Pax: 15

Pax Names: 2 Wheel, Bunker, Cash Flow, Dirt Bike, Divot, Double Fault, Dreamliner, Funny Car, Gas station, Huggies, Marvel, Moneyball, Thriller, VooDoo, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Moneyball

The BackBlast:

Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. The F3 Credo is: Leave no man behind, but leave no man where you find him. Our workouts are free, open to all men, held outdoors, peer led, end with a Circle of Trust.


  • I am not a professional. I’m not being paid to lead this workout.
  • You are participating at your own risk.
  • You are responsible for your own well-being
  • You are here voluntarily, and you are not paying to be here
  • Know your limits and do the best you can. Modify as needed but do not modify your effort.


COVID Disclosure

Flyover Salute in Play (Benny and the Jets) 10 burpees if Airplane spotted.


10 SSH (Tiny Dancer)

10 Hairy Rockettes (Rocketman)

10 Michael Phelps (Learn to fly)

Zebra Butt Kicks (Can you feel the love tonight) x 20 each leg


Mosey to front of Food Lion (Rocketman)



Bataan Death Crawl (Crocodile Rock) (Bear crawl, last PAX does 5 burpees taps last, runs to run, resume, repeat)


Last Man Standing (Hold Al Gore contest). AMRAP LBCs until winner is announced.


Wheel of Merkin (Honky Cat)


Catch me if you Can (10 hillbilly walkers)  (That’s what Friends are for)  Round 2 backwards lunges and 5 V-ups


Mosey back to patio (Goodbye to the Yellow Brick Road)

Mary – Your Song



Countarama, Namearama

Above all else-

Colossians 3:1412 Therefore, as God’s chosen people, holy and dearly loved, clothe yourselves with compassion, kindness, humility, gentleness and patience. 13 Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you. 14 And over all these virtues put on love, which binds them all together in perfect unity. keep it real simple
Bring everything right back to ground zero
‘Cause it all comes down to this
Love God and love people 


-Danny Gokey



  • Benny and Jets was shouted 4x, including before Warmarama for 40 burpees of fun
  • Dreamline was the Last Man Standing
  • I think we could rename the Bataan Death Crawl the human centipede. I wonder what bystanders thought?
  • Marvel is the self-proclaimed man for a partner with going backwards excercises
  • There was much singing of Elton John as expected. Wicket has a surprising good voice.
  • YHC couldn’t find any positive connections of the COT to Elton John (in fact brief research denounced his outspoken lack of faith)….but love everyone, love first.
  • Thoughts on Last Man Standing….is it Exicon worthy?


  • F3 golf April 15 at Cedar Point. Info on Facebook page. See Moneyball.
  • Friday prayer zoom call probably starting next week. 4/2 at noon- Philippians
  • A second Roc Solid ready bag event 2 PM 4/22.
  • F3 Hampton Roads shirt order – see Facebook page and recent email.
  • Possible Saturday morning AO at Bennett’s Creek Park.
  • Quad P.

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