AO: LogDeck

When: 09/18/2021


Number of Pax: 5

Pax Names: Chaps, Divot, Funny Car, LinkedIn, Super Trooper,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Divot’s 50th post and induction into the F3 Hampton Roads Hall of Fame

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. Our credo is Leave no man behind but leave no man where you find him.

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 to pick up coupons

THE THANG – Slaughters and BLIMPS.

Slaughter Set One: Squat Thrusts & Rocket Jumps – 10 Squat Thrusts OYO + 9 Rocket Jumps + 8 Squat Thrusts + 7 Rocket Jumps, etc…down to 1 Rocket Jump. Finish with 10 Squat Thrusts. 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: With Coupons – Curls & Overhead Press– 10 Curls SC + 9 Overhead Press SC, etc…down to 1 Overhead Press SC. Finish with 10 Curls, SC. Recover.
Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Four: 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 back.

Slaughter Set Five: Big Boys & LBCs – 10 Big Boys SC + 9 LBCs IC, etc…down to 1 LBC IC. Finish with 10 BB SC. Recover.
Run to the BLIMPS Pad for BLIMPS. Run back.

Slaughter Set Six: Squats & Hand release merkins – 10 Squats IC + 9 HRM SC, etc…down to 1 LBC IC. Finish with 10 BB Squats. Recover.

Round of Mary with dealer’s choice


Countarama – Namearama

Titus 2:2 – Teach the older men to exercise self-control, to be worthy of respect, and to live wisely. They must have sound faith and be filled with love and patience.

From Pastor Burton Robinson: Pretty good words of wisdom here. Respect is not always just given, rather it has to be earned. Even “the older men must exercise self-control to be worthy of respect.” They (we) are also to “live wisely, have sound faith, and be filled with love and patience.” Yes, the Bible does tell us to respect our elders to “honor our father and mother.” However, those seeking the respect of the young must live up to the expectations God gives us. Then the younger people will follow the example set before them.

Prayer requests and Prayer


F3 5th anniversary banquet at Roger Browns in Portsmouth on Nov 5 and the 5th anniversary convergence workout and coffeeteria at Mt. Trashmore on Nov 6.

The Pax attended the High Street Methodist men’s group for biscuits and coffee after the beatdown.

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F3 Hampton Roads