When: 02/13/2022


Number of Pax: 5

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: LinkedIn

The BackBlast:


-low 40s with a breeze.

F3 & Covid Disclosures




-Michael Phelps


-Run a lap around the parking lot

-Low slow squats

-Imperial Walkers

-Hillbilly Walkers

The Thang – Workout deck with a little Slosh Pipe

Indian run with the slosh pipe to the last shelter on the lake side of the hill.

-Round one: One man draws a card from the workout deck.  That man carries the slosh pipe overhead to the end of the next shelter and back while the other pax perform the exercise on the card drawn.  Rotate who draws the card and carries the slosh pipe until all PAX have drawn a card.

-Bernie Sanders up the hill

-Round two: The PAX drawing the card does 20 squats with the slosh pipe while the other PAX do the exercises.

-Run to the end of the shelter and back

-Round three: Walk to the end and back with slosh pipe on shoulders

-Nur to the end of the shelter and back

Out of time – back to the flags

-Exercises completed throughout the workout:

Butt Kick

Bear Crawl

High Plank


Low Slow Squat



Jumping Lunges

Chuck Norris Merkins



Flutter Kicks

Hand Clap Merkins

Oblique Crunches



No time


Know this, my beloved brothers: let every person be quick to hear, slow to speak, slow to anger

-James 1:19

Everyone has room for improvement with communication.  This verse pretty much speaks for itself.  God gave use two ears and only one mouth for a reason.


  • Sloth Hill is 45 min, not 1 hour


  • February 26th 2-5PM – Scully’s retirement party at Hot Corner’s house.  RSVP to Hot COrner
  • Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.
  • GTE32 October 7-9, 2022.  Get it on your calendar.
  • Colonial is in September.

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F3 Hampton Roads