Archives: #TheREEF Launch

  • When: 20190304
  • QIC: Marvel
  • The PAX: Dreamliner, Catapult, Gunner, Bachelor Pad, Marvel, Space Monkey, SubMac, Airwolf
  • 8 PAX made it out for the inaugural workout of our new AO, #TheReef. The ground was wet but spirits were not dampened.

    Warmarama (IC) 

    • SSH – 25
    • Arm Circles – 15/15
    • Squat – 15
    • Through the Tunnel – 10
    • Burpee – 5

    Indian run around the block and back to the flags.

    The Thang


    With a partner, hold chillicut plant position and Rochambeau (Rock-Paper-Scissors) for the win. Winner does 1 Merkin, loser does 1 Burpee. For ties, both do Merkin. Rinse and repeat, each time adding 1 to reps until you reach 10.

    Mosey to pond to for…

    Elevens: 10 Big Boys , 1 Carolina Dry Dock invert reps by one keeping the total reps equalling 11.

    Mosey quarter-way around pond for…


    • 10 jump-ups
    • 20 burpees
    • 30 incline merkins
    • 40 squats
    • 50 lunge-walks (or however many it takes to get to next quarter)

    Mosey to flags for…

    F3 Dice: Two dice with various exercises on them. Roll both, one die’s number = the other die’s reps. Run to wall between rolls (audibled to the corner near the pond because of the wet ground’s difficulty of navigation).


    [5] And he who was seated on the throne said, “Behold, I am making all things new.” Also he said, “Write this down, for these words are trustworthy and true.” [6] And he said to me, “It is done! I am the Alpha and the Omega, the beginning and the end. To the thirsty I will give from the spring of the water of life without payment. [7] The one who conquers will have this heritage, and I will be his God and he will be my son.

    Revelation 21:5–7

    F3 Important Links

    • Q Schedule: Just sign up. We can help you prepare.
    • QuadP (aka “Priorities’ Pointless Periodic Priority” aka Monthly Challenge).
    • F3 App: Available on Google Play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it and get connected. (Note: The app is a separate account from but the username and password can be the same).
    • Twitter@F3HamptonRoads
    • FacebookF3HamptonRoads