Archives: . . . I really am a nice guy.

  • When: 20210116
  • QIC: Wicked
  • The PAX: Wicked, Gas Station, Mango, Dreamliner, Rover, Marvel, Carrier, Bachelor Pad
    • Conditions: 40 degrees . . . perfect weather
    • PAX: Wicked, Gas Station, Mango, Dreamliner, Rover, Marvel, Bachelor Pad, Carrier
    • FNGs: none
    • DR PAX: Carrier


    • Side Straddle Hops x 20
    • Sideways Lunge x 10
    • Bat Wings x 10 each way
    • Hillbilly (Mountain Man) Walkers x 10
    • Give ups x 10
    • 10 Coupon Get-Ups

    The Thang

    The Coupon Mile. 5 Laps around the Fountain stopping at each of the 4 circles to perform an exercise (except for the last lap).

    • Lap 1: 15 x Man Makers at each stop
    • Lap 2: 25 x Curls are for Girls at each stop
    • Lap 3: 10, 8, 6, 2 x Navy Seals at each stop. A Navy Seal is a Man Maker with coupon that includes 3 Merkins. The first two Merkins require pulling left then right knee to the chest. The final Merkin is standard.
    • Lap 4: 25 x Tricep Extension at each stop
    • Lap 5: Rifle Carry coupons around the Fountain. Each time a PAX dropped their coupon the entire crew was penalized two Burpees before continuing.


    We ran out of time.


    Proverbs 21:5 “The plans of the diligent lead surely to abundance, but everyone who is hasty comes only to poverty.”

    • The Ruthless Elimination of Hurry by John Mark Comer
    • Who am I becoming?
      • Tech and life make us feel hurried constantly
    • Ruthlessly eliminate hurry from your life.  Hurry is the great enemy of spiritual life – we need to be in the moment.
      • Silence and Solitude
        • Set boundaries with your phone – turn off notifications and lock them away when it is marriage or family time
        • spend time in solitude – be in nature
      • Sabbath
      • Simplicity
      • Slowing
        • Stop at stop signs and drive the speed limit.


    • This was a grind the Man Makers and Navy Seals with coupon are no joke. The rifle carry was icing on the cake. We had a very solid crew and got our moneys worth.
    • Wicked is from West Virginia and is deeply offended by the term “Hillbilly Walkers”. He proposes we change the name to “Mountain Man Walkers”.
    • Carrier’s time in Hampton Roads is drawing to an end. It has been great having him at our workouts.
    • Wicked gave a COT on not being in a hurry and absent mindedly stated that “I need to hurry up and get you guys out of here” at the close.
    • As usual, Mango led from the front.
    • Rover was “dialed in” today too – his calm demeanor and perseverance was inspiring.
    • Coffeteria happened post Q.


    • The changing of leadership for F3 Nation is happening today.

    F3 Important Links

    • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
      • Backblast template can be found here.
    • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
    • Twitter: @F3HamptonRoads

    Facebook: F3HamptonRoads