AO: DuckDuckGoose

When: 08/31/2021


Number of Pax: 12

Pax Names: Appomattox, Billboard, Bing, Cash Flow, El dumpo, Fish Hook, Huggies, Marvel, Moneyball, Musket, Wicked,

Number of FNGS: 1

FNG Names: Triple Threat

QIC: Moneyball

The BackBlast:

Conditions-  humid, but a nice moon.

F3 Disclosures


SSH – 24 ……..Michal Phelps– 14….. Mountain Climbers– 20

The Thang 

  • MONEYBALL: Each speed bump is a station. 9 total. 15 reps of each workout, other than those with burpees; 5 reps. Can’t advance to next station until another PAX catches you (this wasn’t a problem) so AMRAP if necessary.
  • M     Merkins x 15
  • O     Outlaw (O Letter flutter kicks) x 15 each way
  • N      Narrow Squats x 15
  • E      E2K x 15 each way
  • Y   Yellow line Jumpers (jump speedbump)  x 15
  • B      Burpees  x 5
  • A      Alternating Shoulder Taps x 15
  • L       LBCs and LBFCs x 15 of each and of each leg for LBFCs
  • L      LL Cool J (R Lunge, L Lunge, Burpee, Jump squat) x 5
  • Mosey around the building and pick up the 6. Rinse and repeat x 3 (third time we went in reverse order).



VQ present: Funny Car, Dreamliner, Dirt Bike, Bing, Mr. Universe, Cashflow, Whitetail, Double Fault, Sea Daddy, Musket, Marvel 

“When I am afraid, I will put my trust in you. In God, whose word I praise— in God I trust and am not afraid. ”  Psalm 56:3, 4                                                           This hit home for when thinking and praying for Musket, Funny Car and all those with kids off to college. Important to know “His plans for [your kids] are greater than even you could dream].


Prayer requests

Ball of Man/knee


  • 4 PAX returned from YHC’s VQ
  • Bing led all Pax in one round. One year ago, he was the six in all rounds. Well done, sir!
  • The wrestling team grew by 1, welcome Triple Threat- 3 time State Champion, and he’s only 14.
  • Appomattox made a grand return, from a multi-year hiatus from F3. Glad to have you!


  • New Quad P starting- stretching
  • 5 Year- lookout for more info.
  • Labor Day Convergence. Check Q schedule

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F3 Hampton Roads