AO: DuckDuckGoose

When: 03/16/2021


Number of Pax: 16

Pax Names: 2 Wheel, Billboard, Bing, Cash Flow, Dirt Bike, Double Fault, Dreamliner, Funny Car, Gas station, Market, Marvel, Moneyball, Musket, Priorities, The Mayor, Wicked,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


Wet and cold. Just like you want for an effective educational experience.


  1. I am not a professional.
  2. You are participating at your own risk
  3. You are responsible for your own well-being
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can


  • SSH – 25 IC
  • Arm Circles – 10/10 IC
  • TTT – 10 IC
  • Apollo Ohnos – 15 IC

Discussed calling two-minute and one-minute warnings before workout, mumble chatter, how to call an exercise, and how to count.

  1. “The Next Exercise is _______”
  2. “Starting Position … Move”
  3. “In Cadence [or On My Count, or On Your Own (OYO)]… Exercise”

Q: 1,2,3; PAX: 1; Q: Last rep higher inflection. PAX: “Halt;” Recover

Mosey to Food Lion.

The Thang

Start in back and working around the building clockwise. At each corner; hold exercise while truth nugget was dropped on PAX, followed by exercise (25 reps/each), followed by sprint to next location.

  1. Level 1. Plank, Merkins

It’s not about YOU.

  1. Level 2. Al Gore, Squats

Actually PLAN your Workout

  1. Level 3. 6 inches, Big Boi Situps

If you can’t DO IT, you can’t Q IT (Do not “clipboard” in F3). Q must be able/willing to do anything you call; ≠ “first,” but proper form.

  1. Level 4. Plank, Merkins

Better to have too MUCH than not ENOUGH

  1. Level 5. Al Gore, Lunges (IC)

Always wear a WATCH (We start and end on-time. End time is the end of the workout and not the end of COT. Cutting workout short if several FNGs is okay but should not be the norm.)

  1. Level 6. 6 inches, American Hammers (IC)

NEVER Leave a Man Behind (bedrock principle of F3. We start together/finish together. If many PAX, assign a “sweeper” to this.)

Kinda Dora Partner Sets:

100 Merkins (P1 does 10 while P2 holds plank; 100 for group)

Run to cart retainer and back

100 Big Bois (P1 does 10 while P2 holds 6 inches 100 for group)

Run to cart retainer and back

100 Squats (P1 does 10 while P2 holds Al Gore; 100 for group)

Run to cart retainer and back

After collecting the six, slowsey back the long while while hearing about the following:

Focus here is on Mumble Chatter, Morale, and Camaraderie.

Praise individually and critique as a group.

Discussed Paying Attention to the PAX

    1. Engage the PAX
    2. LOOK at the Pax
    3. Demonstrate when needed
    4. Don’t be afraid to audible if workout isn’t working for the PAX.

Mosey back to the clubhouse.

5 Core Principles of F3:

  1. Are free of charge, 1 burpee
  2. Are open to ALL men, 2 burpees
  3. Are held outdoors, rain or shine, heat or cold, 3 burpees
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, 4 burpees
  5. End with a circle of trust, 5 burpees


No time.


Count-o-rama and namerama

Romans 12:1–2 – I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship. Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect.

  • Discussed YHC’s reading the excellent book You Are What You Love by James K.A. Smith, in which he talks about “liturgy,” aka habits, and how we are being formed by all the things we do throughout the day–habits intentional and unintentional.
  • Connection to the “indoctrination” of F3 which is trying to form all PAX into High Impact Men (H.I.M.s), and “plant, grow, and serve small men’s workout groups for the invigoration of male community leadership” (F3 Mission), and how all the methodology, weird language, etc. of F3 is geared toward that end.

Wrapped up (before prayer) with a discussion of rule of thumb to Q every 10 times you post, and the responsibility, importance, and reasoning of posting Back Blasts (within 24hrs).


  • Passed Billboard on our way to Food Lion, but lost him in transition. Then lost Dreamliner who went to go look for him.
  • Not comfortable with the way “dropped some truths nuggets on the PAX” sounds.
  • YHC apologized in advance of directing PAX to their six for Six Inches/Big Bois. Maybe that was a mistake–to apologize, that is, not to direct it. No regrets there.
  • No matter how many times it is said, it is never not funny to talk about the Q’s Weinke.
  • Lots of picking up the six–an objectively good habit to develop.
  • YHC talked about paying attention to the PAX. Moneyball heard “get engaged to a PAX after admiring their forms.”
  • YHC got his tongue tied around the F3 Mission, at one point indicating the goal is to “print, glow, and swerve.”
  • Technically didn’t read Smith’s excellent book. More of a “listened to…” but still worth it.


  • Roc Solid Foundation ready bag assembly: March 18th, 2:00 PM. Hampton Roads Executive Airport. See Bing for more details.
  • East vs West 2nd F: March 20th, 12pm. West side meet at Dreamliner’s, East side at Finkle’s. Cornhole tournament starts on time at 12:30pm.
  • New Wednesday Morning AO “Tank Bank” at Honeycutt YMCA on Warwick Blvd in Newport News (same location as Fort Fun) beginning March 24.
  • T-Shirt Pre-order to go live today or tomorrow.
  • Potential for a new Saturday AO in the Suffolk area (possibly Bennet’s Creek Park). If that is of interest, you have thoughts about it (including how it would impact your engagement in Ironclad), let Priorities or Funny Car know.

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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