AO: DuckDuckGoose

When: 11/01/2022


Number of Pax: 6

Pax Names: Billboard, Marvel, Slinger, Traeger, Ultra, Walker,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


¡Si Señor!

F3 Disclosures



  • SSH – 25 IC
  • Michael Phelps – 10 IC
  • Windmill – 10 IC
  • Give Up – 10 IC
  • Imperial Walkers – 10 IC

The Thang

Treat and Trick: Taking turns, one PAX picks an exercise for the whole group to do (TREAT), but then YHC takes it and intensifies it somehow (TRICK); On YHC’s turn, the group decides how to intensify YHC’s chosen exercise. Mosey to the second light pole and back after each PAX’s choice. Rinsed/repeated for two full rounds. Some (not all) of the chosen exercises/intensifications:

  • Curls > + OH Press
  • Foot Release Squats > FR Jump Squats
  • OH Press > Imperial Squat Thrusters
  • Squats > Goblet Squats
  • Man Makers > Body Count Man Makers
  • Man Makers > + Vertical Press + Upright Row
  • Lunges > Super Marios
  • Bench Press > + Skull Crushers
  • Kettle Bell Swings > + Jump Overs
  • Leg Lifts > + Bench Press


Dealer’s Choice, AMRAP for 30 Secs: Penguin Crunches, Freddy Mercurys, Leg Lifts, Chillcut Plank


1 John 4:1Beloved, do not believe every spirit, but test the spirits to see whether they are from God, for many false prophets have gone out into the world.

  • There is a lot of nonsense out in the world that a lot of people get tricked into believing and supporting–even smart, curious, judicious people.
  • The encouragement here is in all matters–spiritual, political, relational, dietary–to seek to be wise and careful in what we believe/support.
  • One of the best ways to guard against believing foolishness is having a community/others around you who you are willing to let challenge you, be it spouse, friends, family, church, or a bunch of weirdos in a parking lot at 5:30am.


  • Walker had his baby last Friday (or rather, his wife did). No other details available.
  • Crane and Billboard showed up 5 mins late, but they lapped everyone who fartsacked.
  • BB image due to this Super Mario sketch YHC saw recently.


  • 6th Anniversary Convergence – Saturday, November 5, 0700-0800 @ Hyzer Bomb / Bennet’s Creek Park. We will be celebrating the 6th anniversary of F3 Hampton Roads.
  • F3/FiA Convergence – Saturday, December 3, 0730-0830 @ Hyzerbomb / Bennet’s Creek Park. Joint workout with FiA of Hampton Roads; post-beatdown ceremony to pass Nan’tan from Funny Car to Marvel.

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