AO: DuckDuckGoose

When: 03/30/2021


Number of Pax: 12

Pax Names: Bing, Cash Flow, Dirt Bike, Funny Car, Gunner, Market, Marvel, Moneyball, Musket, Priorities, VooDoo, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Moneyball

The BackBlast:


  • 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


10 SSH

10 Finkles

10 Michael Phelps

10 Through the Tunnels


Mosey around pond




In honor of the 44th POTUS, this traveling exercise consists primarily of a Bear Crawl, but after every 4 hand moves PAX must stop and perform 4 Merkins.

Bruce Lee

An super set consisting of 6 ab exercises: 1. Hammer, 2. Leg raises, 3. LBC’s, 4. Heel Touches, 5. Crunchy Frog, 6. 100’s. 20 reps, 3 sets. 30 seconds rest between each set.  Bruce Lee’s work out. 20 reps, 25 reps, 30 reps


Bruce Lee 35 reps, 40 reps, 45 reps

5 burpees, hold plank until time

COT- Craig Groschel

“If you feel overworked, overwhelmed, and overstressed, chances are you are overestimating your own importance. When you overestimate your own importance, you are unintentionally undervaluing the leaders around you. If you don’t empower them, they won’t grow, or they will leave. If you think you are the only one that can do something, you become the lid, the celling to what you do. Trust the leaders around you.”


  • PAX were in close proximity for the majority of the ab-heavy workout, so good mumble chatter.
  • YHC struggled figuring out if best to count OYO, on another PAX count, etc….best option became to go until first PAX reaches desired count….crunchy frogs became excruciating.
  • No one knows proper Crunchy Frog form, however a few PAX master the crunchy frog sound via flatulence.
  • Dirt Bike enjoyed being on his six admiring the stars.
  • PAX were extremely confused as to why YHC announced this day in history was the day USA purchased Alaska from Russia, MC Hammers bday, and National Dr’s Day.
  • PAX were also confused by the connection with Obama, and Bruce Lee…hence the discussion leading to Marvel’s FB poll.
  • The Obama/Bruce Lee/Jackie Chan battle discussion naturally led into a superhero battle discussion
  • Marvel was griping about heartrate, so on the 45 rep set, YHC offered up to any PAX to execute SSH in lieu of Bruce Lee- there were no takers.
  • The Bruce Lee workout is supposed to continue to increase to 90 reps, 7 sets. We only got through the 3 set out of 4 (6 total), with 45 reps.


  • F3 golf April 15 at Cedar Point. Info on Facebook page. See Moneyball or respond to FB event invite.
  • Friday prayer zoom call.. 4/2 at noon- Philippians
  • A second Roc Solid ready bag event 2 PM 4/22.
  • F3 Hampton Roads shirt order – ends Thursday
  • Ragnar @ Priorities 4/23-24.
  • Colonial 200 September
  • Quad P. Merkins now, Big Bois in April
  • H-Bomb starting Saturday April 10

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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