F3 - Elizabeth City

03/04/2026

Backblast! The Boardwalk Bootcamp
DATE: 2026-03-04
AO: The Boardwalk
Q: CAP,
PAX: CAP Downtown
FNGs: None
COUNT: 2WARMUP:
SSH
Backstroke Arm Circles
Freestyle Arm Circles
Body Squats
Thru the tunnel
THE THANG:
Kettlebells Are Ringing. Multiple Kettlebells exercises and complete as many rounds as possible.
Run: 3.2 miles
ANNOUNCEMENTS: NTR
COT: Prayers for our Servicemen and Servicewomen as they continue to execute their missions. Prayers for Downtown as he and his wife are hosting young adults at their home for fellowship this coming weekend. Continue prayers for CAP.

02/13/2026

Backblast! E-City Taxiway Tango Bootcamp
DATE: 2026-02-13
AO: E-City Taxiway Tango
Q: CAP,
PAX: CAP
FNGs: None
COUNT: 1WARMUP:
SSH
Leg swings forward, back, side to side
Air squats
Arm Circles forward and reverse
THE THANG:
5 Rounds:
Run Parking Lot to Taxiway Gate
5 Burpees
Run Taxiway Gate to Parking Lot
10 Kettlebell swings
10 Gobblet Squats
Rinse and Repeat
MARY: NTR
ANNOUNCEMENTS: NTR
COT: R.E.D Fridays

02/11/2026

Backblast! The Boardwalk Bootcamp
DATE: 2026-02-11
AO: The Boardwalk
Q: CAP, Pops Downtown Diesel Sweet J
PAX: Sweet J Downtown CAP Diesel Pops
FNGs: None
COUNT: 5WARMUP:
SSH
Thru the Tunnel
Arm Circles Forward and Back
THE THANG:
Round Robin Pick Your Exercise
Curb to Curb Broad Jump Burpee SquatCurb to Curb Bear CrawlMerkin Down HoldsAmerican HammersKettlebell Overhead Carry w/ Stops and 5 swings. Last stop Gobblet Squats.Leg Cross movement BurpeesFlutter KicksKettlebell SwingsCurb to Curb Lunge Walks-2 Rounds.Run 3.48 miles
MARY: NTR
ANNOUNCEMENTS: Taxiway Tango on 2/13.
COT: Welcome to FNG James S. Now known as Pops. Prayers for our Servicemen and women. Prayers for Dialysis patient who recently passed away. Continue prayers for CAP.

02/06/2026

Backblast! The Boardwalk Bootcamp
DATE: 2026-02-04
AO: The Boardwalk
Q: CAP,
PAX: Sweet J Downtown CAP Diesel
FNGs: None
COUNT: 4WARMUP:
SSH
Forward and Reverse Arm Circles
Good Mornings
Burpees
THE THANG:
Deck of Cards around the Horn
2❤️-Pushups
7♠️-Jumping Lunges
10❤️-Pushups
K♣️-15 Air Squats
A♠️-15 Jumping Lunges
K♠️-15 Jumping Lunges Modified
9♣️-Air Squats
Joker-15 Burpees
4❤️-Pushups Modified
2♦️-Big Boys
8❤️-Pushups
4♦️-Big Boys and LBCs
3♣️-Air Squats
7❤️-Pushups
Boardwalk Run 2.95Miles
MARY: NTR
ANNOUNCEMENTS: NTR
COT: Continued prayers for our Servicemen and women. Prayers for our friend Dimitri’s wife for a full recovery. Prayers for CAP and his appointments.

01/07/2026

Backblast! The Boardwalk Bootcamp
DATE: 2026-01-07
AO: The Boardwalk
Q: CAP,
PAX: CAP Downtown Sweet J
FNGs: None
COUNT: Warmup:
SSH
Thru the Tunnel
5 Burpees
Side reaches
THE THANG:
Pick your Poison: Each PAX took turn carrying a Kettlebell overhead walking 2 laps around the parking lot. Remaining PAX performed 10 LBCs, 10 Merkins, 10 Big Boys, and 10 Burpees until PAX doing the 2 laps returned.
MARY: Wall sit and Kettlebell pass for 15 rounds.
Run 3.34 miles
ANNOUNCEMENTS: NTR
COT: Continue prayers for CAP.

01/02/2026

Backblast! E-City Taxiway Tango Bootcamp
DATE: 2026-01-02
AO: E-City Taxiway Tango
Q: CAP,
PAX: CAP
FNGs: None
COUNT: Warmup:
SSH
Thru the Tunnel
Lunge Walks
Arm Circles Forward and Reverse
THE THANG:
Round 1: Run from parking lot to Taxiway gate. 5 Burpees. Run back. 15 Kettlebell swings.
Round 2: Run from parking lot to Taxiway gate. 5 Burpees. Run back. 15 Kettlebell Goblet Squats.
Round 3: Run from parking lot to Taxiway gate. 5 Burpees. Run back. 15 Kettlebell Thrusters.
Round 4: Run from parking lot to Taxiway gate. 5 Burpees. Run back. 15 Kettlebell Skull Crushers with LBCs.
MARY:
Leg swings front and back and side to side. Body stretches.
ANNOUNCEMENTS: NTR
COT: Get 1% better every day!

12/31/2025

Backblast! The Boardwalk Bootcamp
DATE: 2025-12-31
AO: The Boardwalk
Q: CAP,
PAX: CAP Sweet J Downtown
FNGs: None
COUNT: Warmup:
SSH
Thru the tunnel
LBCs
Arm Circles Forward and Back
THE THANG:
Deck of Cards. Each PAX took turns drawing a card from the deck and all did the exercise.
4❤️ Pushups
5♠️ Jumping Lunges
3♣️ Air Squats
K❤️ 15 Pushups
10♠️ Jumping Lunges
J♠️ 15 Jumping Lunges
9♦️Sit-ups
K♣️ 15 Air Squats
K♦️ 15 Sit-ups
4♦️ Sit-ups
J♣️ 15 Air Squats
8♦️ Sit-ups
2♠️ Jumping Lunges
J❤️ 15 Pushups
7♣️ Air Squats
6♦️ Sit-ups
30 min Boardwalk Run
MARY:
10 Burpees because no one drew the Joker.
ANNOUNCEMENTS: Fridays at Taxiway Tango. New location website called F3near.me. Also be on the lookout for Slack changes in the new year.
COT:
Continued prayers for CAP and B. Rabbit. Prayers for Downtown who is planning for a busy day at work and Sweet J for his annual family run at the Wright Brothers Memorial.

Discover F3 workout locations near you. Find a free, outdoor, peer-led workout group for men today.

12/17/2025

Backblast! The Boardwalk Bootcamp
DATE: 2025-12-17
AO: The Boardwalk
Q: CAP,
PAX: Downtown CAP Sweet J
FNGs: None
COUNT: 3WARMUP: SSH, Thru the tunnel, pogos
THE THANG:
Chaotic push-ups (push-up, shoulder tap, push-up, shoulder tap, push-up, knee touch, push-up, knee touch, push-up, foot touch, push-up, foot touch, push-up, Mike Tyson, recover, body squat)
1. 5 rounds Chaotic push-up
2. Lunge walk curb to curb
3. 4 rounds Chaotic push-up
4. High knees curb to curb
5. 3 rounds Chaotic push-up
6. Thru the tunnel reverse
7. 2 rounds Chaotic push-up
8. Butt kick curb to curb
9. 1 round Chaotic push-up
105 push-ups total!
3.8 mile run on the Boardwalk

MARY: Light pole kettle bell passes.

ANNOUNCEMENTS: Friday workout at Taxiway Tango.

COT: prayers for Sweet J son making deliveries on the road from Florida to Ohio to Kentucky and back. Continue prayers CAP for more information concerning health concerns.

12/04/2025

Kick-off for the new location at the Boardwalk:

Backblast! The Boardwalk Bootcamp
DATE: 2025-12-03
AO: The Boardwalk
Q: CAP,
PAX: CAP , [email protected], [email protected]
FNGs: 2 [email protected], [email protected]
COUNT: 3WARMUP: SSH, Michael Phelps, Imperial Walkers
THE THANG:
Bear Crawl curb to curb
LBC
High Plank Hold for 20
Low Plank Hold for 20
Lunge Walk curb to curb
Body Squats with opposite reach
Navy Seal Burpees
High Knees curb to curb
Big Boys
Butt Kicks curb to curb
Navy Seal Burpees
Bear Crawl curb to curb
Lunge Walk curb to curb
Boardwalk run that turned into a Slip and Slide. All PAX survived by walking gingerly until on dry pavement.

ANNOUNCEMENTS: Great start to new Elizabeth City location at Boardwalk. Two FNGs learned the ropes and look forward to the next 1st F. FNG names placed on hold until next time.
COT: And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. Ephesians 6:18. Pray for healing of Michael’s injury and John’s relative Patrick for a safe return.

11/28/2025

Backblast! E-City Taxiway Tango: Burn off that Turkey Day Meal
DATE: 2025-11-28
AO: E-City Taxiway Tango
Q: CAP,
PAX: B. Rabbit CAP
FNGs: None
WARMUP: SSH, Arm Circles (Fwd and Back), Imperial Walkers, Michael Phelps
THE THANG: Mosey with coupons to the start.
50m Bear Crawl50m Lunge WalkLBC, High Plank 10 count, Low Plank 10 count
50m Broad Jump Burpee50m MoseyWith coupon: Skull Crusher, Kettle Bell Pass Through
50m Butt Kicks50m High KneesTwo count side straddle with ground touch, switch for 50m.Sprint 50m to Start.Grave Digger with Kettle Bell-11 count, Kurpee-10 count.

MARY: Kettle Bell Swings-20 count.
Stretchers

ANNOUNCEMENTS: Elizabeth City Boardwalk starts Wednesday, 3 December.

COT: John 8:32 The Truth will set you Free. Remember our Military. Remember National Guard U.S. Air Force Staff Sgt. Andrew Wolfe and U.S. Army Spc. Sarah Beckstrom. Prayers for their families. Prayers for F3 Nation families dealing with illness and to trust in God’s plan and strength.

11/23/2025

Backblast!
DATE: 2025-11-21
AO: E-City Taxiway Tango
Q: Shawshank,

WARM-A-RAMA:
-10 SSH
-10 Through the Tunnel
-10 Willie Mays Hays
-10 Polka
-10 Imperial Walkers knee up to elbow
-10 Hillbilly Walkers
-10 Arm circles
-10 Michael Phelps

THE THANG:
Shawshank’s BD Thang (AMRAP style)
-10 KB Russian Swings
-10 KB squats
-10 KB Thrusters
-10 Captain Thor
-10 X-O s
-5 Navy Seal Burpees

-100m sprint (If anyone doesn’t beat Shawshank, we do 5 more NSB’s)
-20 count breather
-Mosey back to start for more Thang.
Mary’s: 10 KB Swings

COT:
Matthew 9:9-12

11/07/2025

Backblast! E-City Take #2
DATE: 2025-11-07
AO: E-City Taxiway Tango
Q: CAP, B. Rabbit
PAX: CAP, B. Rabbit, Shawshank, Buddy, Bubbles
Down Range: Slicker (Greensboro)
FNGs: Putt-Putt
COUNT: 7
WARMUP: SSH, Imperial Walkers, Arm Circles, Pogos

THE THANG: Tour of the Coupons

Mosey to first stop
Stopped at Ralph (fire hydrant #1)Angle Grinders-mosey to the next stop
Stopped at Carl (fire hydrant #2)Thrusters-mosey to the next stop
Stopped at Ralph
Plank Jack-mosey to next stop
Stopped at the Circle
Skull Crushers-mosey to next stop
Stopped at Auto (fire hydrant #3)
Random ABS-mosey back to Circle LBCs and stretching.

COT- Named FNG Kelvin to Putt-Putt

Coffeeteria