AO: QuackQuackHonk

When: 07/01/2021


Number of Pax: 12

Pax Names: Cash Flow, Dirt Bike, Double Fault, Funny Car, Huggies, Lawn Boy, Marvel, Moneyball, Sea Daddy, Thriller, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions – Low 70s, slight breeze, a tab bit humid  Good beatdown weather.

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership. Our workouts are free, open to all men, held outdoors, peer led, and end with a Circle of Trust.

 DISCLOSURE: I am not a professional. I do not know if you have a current injury or limitation. Modify as needed to prevent injury but do not modify for effort.



Squats 10C, Imperial Walkers 10C, Through the Tunnel 10C, High Knees 10 IC,  Bat Wings 5C, Side Stradle Hops 20C.

Mosey about 50 yards and back

 THE THANG – Slaughters and BLIMPS.

Slaughter Set One: Groiners & Rocket Jumps – 10 Groiners SC + 9 Rocket Jumps SC + 8 Groiners + 7 Rocket Jumps, etc…down to 1 Rocket Jump. Finish with 10 Groiners. Recover.

Run to BLIMPS pad – six exercises with six reps of each in cadence except for the burpees: Burpees, LBCs, Iron Mikes, Merkins, Plank Jacks, and SSH. Run back.

Slaughter Set Two: Fast Jacks & Monkey Humpers – 10 Fast Jacks IC + 9 Monkey Humpers IC, etc…down to 1 Monkey Humper. Finish with 10 Fast Jacks. Recover.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Three: Alabama Prom Date (APD) & Pickle Pounders – 10 APD IC + 9 PP IC, etc…down to 1 PP IC. Finish with 10 ADP, SC. Recover.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Four: Merkins & Mountain Climbers – 10 Merkins SC + 9 Mountain Climbers IC, etc…down to 1 Mountain Climber IC. Finish with 10 Merkins, SC. Recover.

Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Five: American Hammers & Bonnie Blairs – 10 American Hammers IC + 9 Bonie Blairs IC, etc. down to 1 Bonnie Blair IC. Finish with 10 American Hammers IC. Recover.

Run to the BLIMPS Pad for BLIMPS. Run

Slaughter Set Six: LBCs & Big Big Boys – 10 LBCs IC + 9 Big Boys SC, etc…down to 1 Big Boy. Finish with 10 LBCs IC. Recover.


35 burpees completed for Quad P


Countarama – Namearama

Matthew 18:20. “For where two or three are gathered together in my name, I am there among them”

Ecclesiastes 4:9-12 – Two people are better off than one, for they can help each other succeed. If one person falls, the other can reach out and help. But someone who falls alone is in real trouble. Likewise, two people lying close together can keep each other warm. But how can one be warm alone? A person standing alone can be attacked and defeated, but two can stand back-to-back and conquer. Three are even better, for a triple-braided cord is not easily broken.

Luke 16:9 – Here’s the lesson: Use your worldly resources to benefit others and make friends. Then, when your earthly possessions are gone, they will welcome you to an eternal home.

Proverbs 27:17 – Iron sharpens iron, and one man sharpens another.

Prayer requests and Prayer (Ball of Man)


Convergence workout Saturday July 3 Western Branch High School 7-8am

Friday zoom prayer

Mark your calendar November 5-6 for the F3 Hampton Roads 5th anniversary banquet and workout

F3 10th Anniversary celebration October 8-10 Wilmington, NC

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F3 Hampton Roads