AO: StankHill

When: 02/12/2022


Number of Pax: 6

Pax Names: Freefall, Funny Car, Gandalf, Hot corner, Scully, Woody,

Number of FNGS: 0

FNG Names:

QIC: Funny Car

The BackBlast:

Conditions: Decent beatdown weather 

F3 Mission Statement

F3 and Covid Disclaimer

Lady Glitter Sparkles was in attendance for Woody’s induction into the F3 Hampton Roads Hall of Fame


SSH 25 IC, Imperial Walkers 10 IC, Thru the Tunnel 10 IC, Bat Wings 5 IC, Seal Jacks 20 IC. Squats 10 IC.


Burpees 5 minutes on the minute. 1-standard burpee 2-Superman burpee 3-eight count burpee 4-prison cell burpee 5-standard burpee

Mosey to the benches

11s with step-ups and dips (10-1)

Six sets: Run from cone to cone. At the first three cones perform 6 reps of the exercise for that set. Run to the fourth cone, turnaround, run back repeating the same exercise at the three cones.

1-Big Bois, 2-Merkins, 3-Jump Squats, 4-Leg Lifts, 5-Carolina Dry Dock, 6-Side Straddle Hops in cadence  

Mosey to the stairs near the shovel flags and met at the building at the bottom of the stairs.

Divide in to three groups. One rotation of the following:

Group 1: Balls to the wall

Group 2: LBCs

Group 3: Run

When group three completes the run they replace group 1 which replaces group 2 which replaces group 3.

Mosey back to the shovel flags. Three minutes of Mary.


Countarama, Namearama

1 Peter 3:7: “In the same way, you husbands must give honor to your wives. Treat your wife with understanding as you live together. She may be weaker than you are, but she is your equal partner in God’s gift of new life. Treat her as you should so your prayers will not be hindered.”J

1 Corinthians 13:4-5

Love is patient and kind. Love is not jealous or boastful or proud or rude. It does not demand its own way. It is not irritable, and it keeps no record of being wronged.

Prayer requests and prayer


Scully’s retirement party Feb 26 from 3-5 at Hot Corner’s house. RSVP by Feb 18 to Hot Corner. Bring your own beverage.

GTE 32 “Neptune’s Adventure” Oct 7-9, VA Beach

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F3 Hampton Roads