AO: QuackQuackHonk

When: 11/18/2021


Number of Pax: 8

Pax Names: Cash Flow, Dirt Bike, Double Fault, Funny Car, Marvel, Moneyball, Wicked, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:



F3 Disclosures

  1. I am not a professional.
  2. You are participating at your own risk
  3. You are responsible for your own well-being
  4. You are here voluntarily, and you are not paying to be here
  5. Know your limits and do the best you can


  • SSH – 25 IC
  • Arm Circles – 10/10 IC
  • Abe Vigoda – 15 IC
  • Michael Phelps – 10 IC

Discussed calling two-minute and one-minute warnings before workout, mumble chatter, how to call an exercise, and how to count.

  1. “The Next Exercise is _______”
  2. “Starting Position … Move”
  3. “In Cadence [or On My Count, or On Your Own (OYO)]… Exercise”

Q: 1,2,3; PAX: 1; Q: Last rep higher inflection. PAX: “Halt;” Recover

Mosey to back of Food Lion

The Thang

At each corner hold exercise while truth nugget was dropped on PAX, followed by exercise, followed by mosey to next corner.

  1. Level 1. Plank, HR Merkins

It’s not about YOU.

  1. Level 2. Al Gore, Squats

Actually PLAN your Workout

  1. Level 3. 6 inches, WWII Situps

If you can’t DO IT, you can’t Q IT (Do not “clipboard” in F3). Q must be able/willing to do anything you call; ≠ “first,” but proper form.

  1. Level 4. Plank, CDDs

Better to have too MUCH than not ENOUGH

  1. Level 5. Al Gore, Lunges

Always wear a WATCH (We start and end on-time. End time is the end of the workout and not the end of COT. Cutting workout short if several FNGs is okay but should not be the norm.)

  1. Level 6. 6 inches, American Hammers

NEVER Leave a Man Behind (bedrock principle of F3. We start together/finish together. If many PAX, assign a “sweeper” to this.)

Mosey to car wash.

Kinda Dora Partner Sets:

  • 100 Merkins (P1 does 10 while P2 holds plank; 100 for group)
    • Lap around the carwash.
  • 100 Leg Lifts (P1 does 10 while P2 holds 6 inches 100 for group)
    • Lap around the carwash.
  • 100 Jump Squats (P1 does 10 while P2 holds Al Gore; 100 for group)
    • Lap around the carwash.

Focus here is on Mumble Chatter, Morale, and Camaraderie.

Praise individually and critique as a group.

Discussed Paying Attention to the PAX

  1. Engage the PAX
  2. LOOK at the Pax
  3. Demonstrate when needed
  4. Don’t be afraid to audible if workout isn’t working for the PAX.

5 Core Principles of F3:

  1. Are free of charge, 1 burpee
  2. Are open to ALL men, 2 burpees
  3. Are held outdoors, rain or shine, heat or cold, 3 burpees
  4. Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary, 4 burpees
  5. End with a circle of trust, 5 burpees

Test: repeat back 5 core principles (in order). Decreasing Burpees from 5 to 1 after each answer


X-Os: Switch when repeating something learned.


Romans 12:1 – I appeal to you therefore, brothers, by the mercies of God, to present your bodies as a living sacrifice, holy and acceptable to God, which is your spiritual worship.

  • YHC noted to the PAX that everything they do and everything surrounding them is “forming” them into something, whether they realize it or not–what we watch, do, how we interact with others, etc.
  • The encouragement from Romans is that if we pursue the things of God, he will form us into something holy.

Discussed 10 post “rule” and the importance of Back Blasts.


  • All PAX present have Q-ed enough that Q school was not strictly speaking necessary, and therefore came off as really passive aggressive. YHC wishes more “fresh” faces had shown up. Ah well.
  • Things the PAX learned over the course of the beatdown:
    • YHC has Q-ed 150 times (151 if this Q is included).
    • In the words of Double Fault, F3 has “codified passive aggression.”
    • That this particular group of PAX (and maybe most PAX?) are virulently sarcastic.
    • The term “clipboarding,” aka telling others what to do but not performing it yourself.
    • Various details about Cash Flow’s Disney trip.
    • That today is Cash Flow’s birthday.
  • YHC has been trying to think up a “Working at the Car Wash” themed Q and has yet to accomplish it. That’s a free idea to inspire any PAX willing to undertake the task.


  • 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.
  • 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.
  • Thanksgiving Day Convergence – Thursday, November 25, 0700-0800 at Western Branch HIGH School. Marvel has the Q.

Leave a Comment