AO: QuackQuackHonk

When: 08/11/2022


Number of Pax: 15

Pax Names: 2 Wheel, Batman, Crane, Double Fault, Funny Car, LinkedIn, Marvel, Moneyball, Primanti, Slinger, SubMac, Walker, Waze, Whitetail, Wilson,

Number of FNGS: 0

FNG Names:

QIC: Marvel

The BackBlast:


Juicy and warm enough to prime the pumps for some premium Q-licious education.

F3 Disclosures

  • I am not a professional.
  • You are participating at your own risk
  • You are responsible for your own well-being
  • You are here voluntarily, and you are not paying to be here
  • 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”
  4. Q: 1,2,3; PAX: 1
  5. Q: Last rep higher inflection. PAX: “Halt;”
  6. 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 sprint.

Level 1. Plank, HR Merkins

  • It’s not about YOU.

Level 2. Al Gore, Squats

  • Actually PLAN your Workout

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.

Level 4. Plank, CDDs

  • Better to have too MUCH than not ENOUGH

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.)

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.

Discussed Mumble Chatter, Morale, and Camaraderie.

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.

Kinda Dora Partner Sets:

  1. 100 Merkins (P1 does 10 while P2 holds plank; 100 for group); Lap around the carwash.
  2. 100 Leg Lifts (P1 does 10 while P2 holds 6 inches 100 for group); Lap around the carwash.
  3. 100 Jump Squats (P1 does 10 while P2 holds Al Gore; 100 for group); Lap around the carwash.

Mosey to the flags.

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.
  5. End with a circle of trust.


No time.


James 3:1“Not many of you should become teachers, my brothers, for you know that we who teach will be judged with greater strictness”

  • Teachers must hold themselves to a higher standard.
    • The Q is not simply the leader of the workout.
      • The Q is responsible for the outcome.

Discussed the 10 post “rule”: Q before your 10th post, roughly once for every 1o posts. Encouraged PAX to do Backblasts

Prayer Requests; Kneeled


  • This is the fourth or fifth time YHC has led this particular Q school beatdown. It’s an older Q, but it checks out sir.
  • As is always the case, leading Q schools does as much to remind the veterans (YHC included) as it does to teach the newbie PAX. How many times did YHC neglect to pick up the six or say “recover.”
  • Not too much critique from the PAX this time. Normally there is a lot of back talk.
  • Several PAX noted the difficulty of Kinda Dora format. YHC concurs.
  • Thanks to Moneyball and others who reminded or asked leading questions to facilitate the dropping of truth nuggets.
  • Lots of comments, chatter, jokes about the size, shape, use of Weinkes, and of the subjectivity of what qualifies as six inches.
    • Exact quote: “I’ll never let my wife anywhere near a real ruler.”
  • Good to see Whitetail out again after a lengthy absence!
  • Couldn’t find a good enough place to use this gif in the BB, but here it is for you to enjoy.


  • August Quad P – ???. See the Challenges page for the link and more info.
  • Labor Day Convergence – Monday, September 5, 0700-0800 at Hyzer Bomb (Bennett’s Creek Park). No other Monday AOs will operate that morning..
  • Tidewater Youth Services Celebration of Arts & Culture – Tuesday, August 23, 6:30pm at Planter’s Club (4600 Planters Club Drive Suffolk, VA 23435). Bing will be speaking!
  • Grow Ruck Training Experience (GTE) 32 – “Neptune’s Adventure.” October 7-9, 2022 in Virginia Beach. Register now! Register here!

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