AO: TankBank

When: 07/21/2021


Number of Pax: 6

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

Number of FNGS: 0

FNG Names:

QIC: Les Miserables

The BackBlast:

  • Warmarama
    • Side Straddle Hops
    • Through the Tunnel
    • Arm circles
  • “On your toes” the entire time
    • Meaning you need to run in place any time you are supposed to be resting
  • Run to the gate
    • 10 Chuck Norris Merkins
    • 50 Flutter kicks
    • Deadbug until everyone is done
  • Run to burpee hollow
    • 20 fox holes
    • 20 v-ups
    • chill cut plank
  • Run to playground
    • Climb over rock wall without jumping off
    • 10 burpees
    • 10 cross merkins
      • Merkins with right hand under left should and vice versa
    • Climb again
    • Plank
  • Run to picnic pavilion
    • 20 derkins
    • 50 box jumps
    • Blank
      • Plank but belly up
  • Run to porch area by Huntington Beach
    • 50 american hammers
    • 30 jump squats
    • calf raise hold
  • Run through sand to 4th lifeguard stand
    • 20 diamond merkins
    • 10 burpees
    • Sleepy hollow
      • Deadbug with hands out above your head
  • Run to Yield sign by tennis courts
    • 10 Walkouts
      • Inchworms in place with jump at the top
    • Bear crawl down hill and back up
    • Cross Plank
  • Run to Pavilion by flags
    • 20 Carolina High Docks
      • Decline CDD’s with feet on bench
    • 50 calf raises
    • Superman Hold
  • Run to flags
    • 20 Bonny Blares
    • 20 Burpees
    • Stay on your toes until 6:15


  • COT
    • James 1: 7-8
      • For that person must not suppose he’ll receive anything from the Lord; he is a double minded man, unstable in all his ways.
    • You may think the double minded man is bad, but at the end of the day he is a lot of us! I am unstable in my ways, I love F3 but some days I just cannot be bothered to get up. The reason why I tend to get up though is because of the great community we have here, and I just hope and pray when I start my F3 group in Harrisonburg that I can find people as dedicated and great as you all are!

Leave a Comment

F3 Hampton Roads