AO: TankBank

When: 07/14/2021


Number of Pax: 7

Pax Names: Joker, Les Miserables, Marvel, Musket, VooDoo, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Musket

The BackBlast:

The BackBlast:


Sunny and 75 (no, really…it was!)

F3 Disclosures


  • SSH – 35
  • Michael Phelps – 12
  • TTT – 12 (Slow)
  • Imperial Walkers – 15
  • Arm Circles – 10 Each Way

Mosey around to Burpee Hallow

The Thang

AMRAP Circuit – Break into two groups.  Group 1 does AMRAP of an exercise while Group 2 runs down the hill, across the bridge and up the other side, does 5 burpees and then runs back to switch places with Group 1.  Exercises include:

  • SSH
  • American Hammers
  • Merkins
  • Squats
  • LBCs
  • Imperial Walkers
  • Plank Jacks

Mosey back to flags

1 Minutes of Chill Cut Plank until 6:15


Mark 2:17: Jesus said to them, “It is not the healthy who need a doctor, but the sick.  I have not come to call the righteous, but sinners.

  • We do not follow Christ because we are perfect, we follow him because we know that we are not.

Ball of Man


  • Sensing some burpee fatigue, so tried to keep it close to the daily goal of 33 burpees.
  • 35 Burpees for Quad P, though there were comments that it felt like more.
  • If you leave AMRAP up to each PAX, some tend to take it easy.  If you make anything in F3 a competition the PAX tend to push themselves and each other.
  • Talking to the young men of F3 (25 and under) gives me renewed faith in the next generation.  I do not know if they are exceptions or if there are more men like them, but I am strengthened by the idea that there are strong up and coming leaders for the future.


  • Bible Study Zoom Call – Every Friday, Noon. Studying Philippians. See e-mail/Facebook for link.
  • Quad P for July is Burpees, 1000 reps for the month, or ~33/day. Sign up and get pumped! See “Challenges” above for the link and further details.
  • Priorities’ gave Marvel several “100 Posts in 2021” patches to pass out to PAX who have fulfilled that achievement. Talk to Marvel if interested in obtaining one.
  • F3 Nation 10th Anniversary – October 8th-10th @ Cape Fear, NC. More details and registration here.
  • F3 Hampton Roads 5 Year Anniversary – November 5th/6th; Friday night banquet & Saturday beatdown/festivities. Mark your calendars

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