Always 70 and Sunny
Always 70 and Sunny

Make it up as you go


Conditions: Dark

PAX: 7

FNGs: None


  • 25 SSHs IC
  • 10/10 Arm Circles IC
  • 16 TTT
  • 15 Imperial Walkers IC
  • 15 Mountain Climbers

Indian run around the lake and end at the tennis courts.

The Thang


  • 100 Merkins,
  • 200 Big Boys
  • 300 Carolina Dry Docks
  • 400 Squats

Mosey to the picnic tables.


  • Crab walk to the bike racks
  • Curls w/Coupon
  • Overhead Press w/Coupon
  • Burpees
  • Steps Ups
  • Dips
  • LBCs


What is your mission? Decide what is your mission in this world is and make sure that everything in life is in pursuit of that mission.


  • Most were relieved to not have to do the Iron PAX from Tuesday again.
  • Those that missed Tuesday were sorry that they missed it.


  • The Iron PAX challenge will be taking place over the month of September. It is, as the name would suggest, challenging, but there is a regional competition that will be easier the more PAX we have who participate. Details can be found here. Registration form can be found here.
  • October 19th there will be a Q-school convergence at Bear Country, followed by a 4 hour rucking event and canned good donations.

F3 Important Links

  • Q Schedule: Just sign up. We can help you prepare.
  • Quad P: “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 f3rva.org but the username and password can be the same).
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads


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