AO: Gas Station

When: 09/17/2021


Number of Pax: 7

Pax Names: Appomattox, Billboard, Huggies, Joker, Marvel, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Wicked

The BackBlast:

Conditions – 70’s and Misty

F3 & Covid Disclosures – check


  • SSH x 20
  • TTT x 10
  • Michael Phelps x 10
  • Sideways Lunge x 10

The Thang

  • Mosey to the field
  • Bear Crawl across field (60 Yards)
  • Mosey to Burpee Bridge and do 5 Burpees (per the rules)
  • 11’s at Bridge – Merkins and Big Boys
  • Mosey to Playground
  • 11’s at playground – Pull-ups and Squats
  • Mosey to Beach
  • 11’s on the deck – flutter kicks and jump squats
  • Mosey to the hill
  • 11’s on the hill with sprinting to top and bottom – Leg lifts and Carolina Dry Docks
  • Mosey back to the flag


No time


  • “A good objective of leadership is to hep those who are doing poorly to do well and to help those who are doing well to do even better” – Jim Rohn
  • Being a leader includes a willingness to have difficult conversations


  • Huggies is back from COVID!
  • YHC is tired of training for the Colonial 200 and decided to have an “old fashioned F3 workout” and abstained from adding excessive amounts of running.
  • Marvel suggest there is no such thing as an “old fashioned F3 workout”


  • F2 disc golf event next week.  Contact Marvel for more info.

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F3 Hampton Roads