AO: Blackwater

When: 11/26/2021


Number of Pax: 3

Pax Names: Dirt Bike, Dr Feel Good, Funny Car,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Three HIMs ventured out in the rain to Blackwater on Black Friday to enjoy IronPax Challenge 2018 Week.

F3 and Covid Disclosures

Mosey to shed to pick up coupons

WARMARAMA – SSH 10 cadence, Michael Phelps 10 cadence


4 sets x 8 minutes

Perform as many reps as possible in 8 minutes. Run 25 yards out/back (50 total) after every 25 reps ▪ Rinse and repeat for 8 minutes ▪ Rest 2 minutes between sets

Set 1 – Thrusters with Coupon

Set 2 – Curls with Coupon

Set 3 – Kettlebell Swings with Coupon

Set 4 – Man Makers with Coupon


Countarama, Namearama

Philippians 4:13 – I can do all this through him who gives me strength.


Quad P for November is Planking (specifically Chillcut Plank). Simply log the longest one performed each day. Attack your own personal goal. See the Challenges page for the link and more info. December Quad P is a Christmas Consistency Challenge.

Bible Study Zoom Call – Every Friday, Noon. See e-mail/Facebook for link.

Santa Claus Shuffle – December 12 @ Olde Towne Portsmouth. To join Team F3 & FIA Hampton Roads click this link.

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.

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F3 Hampton Roads