AO: TankBank

When: 08/17/2022


Number of Pax: 5

Pax Names: Double Fault, Marvel, Morpheus, Waze, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel (sort of)

The BackBlast:


Decent enough.

F3 Disclosures

You know it!


  • SSH – 25
  • Michael Phelps – 10
  • Give Up – 10
  • Helicopters – 10
  • Copperhead Lunge – 10

The Thang

It’s Your Fault: The PAX moseyed as a group to various locations around the AO and took turns leading the rest of the PAX in an exercise for 20 reps or less. Locations hit up included:

  1. Huntington Park Tennis Center Picnic Area
  2. Huntington Park Beach Lifeguard Station Grill
  3. Crab Shack on the James
  4. Cul-de-sac by Lake Biggins
  5. Fort Fun

In no particular order, the exercises called and performed by the PAX included (but were not limited to):

  • Wing Nuts
  • Derkins
  • Step-Ups
  • Air Squats
  • Flutter Kicks
  • LBCs
  • High Knee Kicks
  • Irkins
  • Foot Release Squats
  • Box Jumps
  • CDDs
  • Tie Fighters
  • Box Cutters
  • Mike Tysons
  • Johnny Dramas
  • Bear Crawl
  • Plank Jacks
  • Crab Walk

At Fort Fun, the PAX each selected a station and did AMRAP until relieved by the previous station’s PAX:

  1. Pull-Ups – 10
  2. Dips
  3. Step-Ups
  4. Hanging Knee Raises
  5. Merkins

Mosey back to the [insert flag here], paying the toll at Burpee Hollow.


Chillcut Plank for approximately one minute.


YHC reflected upon someone helping him out recently, supporting him because of what was going on in his life. He waxed poetic for a bit about the importance of having people around you who know you and will help you, and vice versa. This could be F3, church, neighbors, etc.

There is a lot of scripture that emphasizes this idea.


  • Second time this week that multiple PAX showed up but there was no Q signed up.
    • Really feeling the out-of-commission-ness of several PAX with the nonexistent Q at some peninsula AOs.
  • Glad to see Morpheus out for the second time. He contributed some good exercises and was not too flabbergasted by all the nonsensical names F3 gives to workouts.
  • Moseyed across the beach twice (a pleasant change of pace), on our way to the lesser-visited side of the AO. Also, the big field was finally mowed (a very uncommon occurrence)!
  • Some confusion at Fort Fun led to a pile up on one of the stations.
  • Got to introduce Morpheus to the troll at Burpee Hollow.
  • This led to a conversation about what the going toll rate is and how it seems to be increasing (due to inflation? Thanks BIDEN). This in turn led to some pointed political jokes at the expense of both major parties (BECAUSE THEY ARE BOTH JOKES).
  • At the conclusion of the beatdown, YHC noted that this workout highlighted the undeniable truth that none of us sucks as much as all of us.


  • August Quad P – ???. See the Challenges page for the link and more info.
  • Labor Day Convergence – Monday, September 5, 0700-0800 at Hyzer Bomb (Bennett’s Creek Park). No other Monday AOs will operate that morning..
  • Tidewater Youth Services Celebration of Arts & Culture – Tuesday, August 23, 6:30pm at Planter’s Club (4600 Planters Club Drive Suffolk, VA 23435). Bing will be speaking!
  • Grow Ruck Training Experience (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!

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