AO: HyzerBomb

When: 11/20/2021


Number of Pax: 4

Pax Names: Bing, Gunner, SpaceMonkey, SubMac,

Number of FNGS: 0

FNG Names:

QIC: Bing

The BackBlast:


Interesting how you can see your breath when it’s 70 and sunny.


F3 & Covid Disclosures

Gimme 50 feet!



  • Imperial Walkers
  • Burpee
  • TTT
  • Burpee
  • Michael Phelps
  • Burpee
  • SSH
  • Burpee
  • Run lap around the circle.


The Thang

Do an exercise at each ‘corner’ of the circle.

  • 1st Circle:
    • 25 Merkins
    • 50 SSH
    • 75 Squats
    • 100 Flutter Kicks
    • Same exercises going clockwise.
  • 2nd Circle:
    • 25 CDD’s
    • 50 SSH
    • 75 Copperhead squats
    • 100 boxcutters
    • Same exercises going clockwise.
  • Circle of death in the parking lot
    • Lunges
    • APD’s
    • Supermans
    • 8-ct burpees
    • Run to skate park
    • 10 burpees
    • Hello Dolley’s



A loooong 90 seconds of ab bliss.



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.

Romans 12:2 (ESV)

Be mindful of living in the world to not be of the world.



  • Some mumblechatter about YHC not ‘reading the room’ when doing 100 boxcutters back to back.
  • Circle of death is not the time for one-upsmanship.
  • We prayed for Jacob and Tiger.
  • We had a man down when one of the pax scraped his knee after falling off the merry-go-round.
  • YHC was thoroughly disappointed by the images returned by the Google Bing search for ‘circled-square’ vs ‘squared-circle’, hence the title and image.



  • Quad P for Novemberis Planking (specifically Chillcut Plank). Simply log the longest one performed each day. Attack your own personal goal.
  • Quad P for Decemberwill be Consistency. Pick an exercise/amount and try to hit it every day in of the month. See the Challenges page for the link and more info.
  • Bible Study Zoom Call– Every Friday, Noon. See e-mail/Facebook for link.
  • Thanksgiving Day Convergence– Thursday, November 25, 0700-0800 at Western Branch HIGH School. Marvel has the Q.
  • Christmas Town Dash 8k– December 5 @ Busch Gardens. Several PAX are running the race; signup at this link. Let Dreamliner or Lawn Boy know if you are interested in Clown Car to the event.
  • Santa Claus Shuffle– December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.


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