AO: FortFun

When: 05/05/2021


Number of Pax: 6

Pax Names: Double Fault, Gas station, Joker, Market, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Gas Station

The BackBlast:

5 May 21 – Tank Bank

Conditions: Sunny and 75

PAX: Wicked, Marvel, Wilson, Joker, Double Fault, Gas Station

FNGs: None

DR PAX: None


The mission of F3 …Credo…5 Core Principles…COVID Disclaimer…Non-Professional Disclaimer…



Mountain Climbers – 30 Sec

TTT – 10 IC

Grady Corn – 10 IC

Helicopters – 10 IC

5 Burpees – OYO


Mosey to Fort Fun (approx .5 miles)


The Thang – Spring Break Round Robin Madness

PAX 1 does 10 Pull ups while PAX2 does AMRAP of each workout. Cycle through each of 3 workout after completing your set of Pullups. Keep going until pair cumulatively reaches 150 reps. 


Pullup Round Robin (150 Reps)

  • Big Boys
  • Air Squats
  • Merkins


Mosey around the playground and pick up the 6. 


Bonnie Blair Round Robin (160 Reps)

  • Box Cutters
  • Dips
  • CDDs


Mary – Dealers choice mary 

Pretzel crunches, Pretzel Sticks, Supermans, Hands of Time



Proverbs 8:32-36

“And now, O sons, listen to me: blessed are those who keep my ways. Hear instruction and be wise, and do not neglect it. Blessed is the one who listens to me, watching daily at my gates, waiting beside my doors. For whoever finds me finds life and obtains favor from the Lord, but he who fails to find me injures himself; all who hate me love death.”


  • Listening to instruction is an important part of life
  • In order to listen we have to submit, be humble, be willing to learn
  • The HIM is a one who is humble, approachable, credible. Credibility comes through honing a skill through continual learning and practice. Learning comes through study, submission to a teacher, being a sharpened by a whetstone. Learning is impossible, growth unattainable, and credibility unachievable if we are not humble. Humility is not a static trait, it is something that is developed through practice.


  • YHC really liked Marvel and Funny Car’s exchange in slack post workout
    • Marvel: The difficulty I had doing 75 pull-ups this morning does not bode well for the Murph.
    • Funny Car: MEME…You’d be good…if you practiced more…..
  • OUCH!!!! BURN!!!
  • YHC sympathized with Marvel’s sentiments and had to start “jumping pull ups after just a few reps”. Need to hit the PULL UPS more this month!


  • Friday Bible Study/Lunch&Learn- Talk to Bing
  • Memorial Day Murph Convergance – Get up for it
  • Colonial 200 sign up – You gotta pay to play
  • F3 Nation Anniversary – If you miss it….you will miss it
  • F3HR Anniversary – Slaughter is coming, its gonna be fun!

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F3 Hampton Roads