AO: DuckDuckGoose

When: 03/23/2021


Number of Pax: 14

Pax Names: 2 Wheel, Bing, Cash Flow, Dreamliner, Funny Car, Gas station, Gunner, Huggies, Market, Marvel, Moneyball, Musket, VooDoo, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Gas Station

The BackBlast:

Conditions: Perfect for a ruckin’ beat-down.

The mission of F3 …

5 Core Principles…

COVID Disclaimer…

Non-Professional Disclaimer…




SSH – 15x IC

Sideways Lunges – 10x IC

Michael Phelps – 10 IC

Grady Corn – 10 IC

WWIIs – 15x OMC


Mosey to and across bear crawl bridge, around small portion of duck pond around the tennis courts to the fishing platform across the field from the flags.


The Thang – Ruck Ball for 30 min (AMRAP)


Lunge from home plate to first base then 5 Bear Complex

Lunge from 1st to 2nd then 10 Burpees

Lunge from 2nd to 3rd then 20 Squats

Lunge from 3rd to 4th then 40 Presses


Wheel of Time



Prayers for Moneyball doctor’s appt, Funny Car’s friend Scott who may have leukemia, and Rover (Dreamliner’s 2.0) to keep bulking up!

Prov 36:5-6 “Your love, Lord, reaches to the heavens, your faithfulness to the skies. Your righteousness is like the highest mountains, your justice like the great deep.”

  • YHC has had a really tough past few weeks. Many a pax has experienced this during COVID but it this situation is not unique to time of global pandemic. YHC reminded the pax that during our toughest times, we can turn God because his faithfulness, his glory, his love in the past paired with his unchanging nature (immutability) show us that he will help us in our darkest times.


  • Marvel: “I thought about going to an Army surplus store to find a rucksack. I figured they’d be cheaper there.”
    Gunner: “Not with every Proud Boy in America wanting one.”
  • 2 Wheel: “What is the playlist? Cheezy 80’s Rock Hits”. Gas Station: “Actually, that’s basically the name of the playlist!”
  • Song Titles of note
    • “We didn’t start the fire?” ….YHC claims responsibility for the fire in the quads…
    • “Sweet dreams of made of this!” …I don’t know about dreams, but nightmares I’d believe…
    • “Another one bites the dust.” …This may or may not have happened after round 3.5….
    • “Sweet child of mine.” …YHC imagines this song rolls through Dreamliner’s mind when thinking about Rover…
    • “In the air tonight” …Conveniently hit the course as I was lunging toward burpees…
    • “Eye of the Tiger” …First song in the play lists, this is how the pax felt before starting. Really before YHC explained the beatdown…


  • Tank Bank start tomorrow at the YMCA near the Virginia War Museum
  • YHC will Q another Ruck beatdown at Fort Fun on Friday, 26 Mar.
  • Look for an e-mail/facebook post from Bing regarding the bible study during the lunch hour.
  • Shirt orders are still live. Get your F3 Hampton Roads shirt or you DDG/QQH shirts on F3 Mudgear (

Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads

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