Archives: 12.24.2020 @ Ruckhill

  • When: 20201224
  • QIC: Lawnboy
  • The PAX: Lawnboy, McGruff, Scully, Sunshine, TaTonka
  • Conditions: Excellent, warm morning

    DR PAX: TaTonka (McGruff’s brother-in-law)


    • SSH – IC
    • Through the tunnel – IC
    • Squats – IC
    • The give-up – IC

    The Thang:

    PAX proceeded around the lake clockwise; met each person on the trail with a hearty, “Merry Christmas”; continued if ignored; if “Merry Christmas” was reciprocated, did 12 shoulder taps, 24 mountain climbers, 20 American hammers, 20 squats – all OYO.

    Two trips up and down the stairs; one with squats on every other stair on the way down.


    • Curls
    • Bent-over rows
    • Push press
    • American hammers
    • Upright rows
    • Flutter kicks



    • All AOs will meet on Christmas Day, and New Year’s Eve.
    • New Years Day Convergance at Western Branch High School @ 7AM. Fort Fun will NOT meet this day.
    • Hitting the Cycle – New challenge. Consists of posting 8 times in 8 days (Sat – Sat) then the following week hitting the other AOs not previously posted to. Talk to Funny Car or visit the FB page for more info.
    • Quad P is about workout consistency. UvU. Set your own goal, your own workout and hit it every day during the month. Talk to Marvel if you have questions.

    F3 Important Links

    • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
    • Quad P “Monthly” Challenge: CONSISTENCY your times/rounds è HERE.
    • Twitter: @F3HamptonRoads
    • Facebook: F3HamptonRoads
    F3 Hampton Roads