Archives: A Few of My Favorite Things

  • When: 20200118
  • QIC: Marvel
  • The PAX: Gunner, Bing, Catapult, Submac, Space Monkey, Marvel
  • Conditions: Chill

    PAX: 6 (somewhat of a dip from last week)

    FNGs: None

    DR PAX: None


    • SSH – 31
    • Toy Soldiers – 15
    • Michael Phelps – 15
    • TTT – 15
    • Burpees OYO – 5

    The Thang

    Mosey to theater parking deck, top floor.

    Rochamburpees: Partner up, both PAX hold Chillcut Plank; Rock-paper-scissors; winner does 1 Merkin; Loser does 1 Burpee; on ties both do 1 Merkin. Increase reps each time until you get to 10.

    Ladder: Start at #1, complete 18 reps, then run to far wall and back. Complete #1 and #2, rinse/repeat until finally completing all levels.

    1. SSH
    2. LBC
    3. Squat
    4. Merkin
    5. American Hammer
    6. Reverse Lunge
    7. Burpee

    Mosey down one level.

    Stop at each level and regroup, along the “flats” do one transit exercise, regular mosey down the ramps:

    • Nur
    • Lunge Walk
    • Carioca (switch sides halfway)
    • Skip (“Joyfully and Playfully”)

    Mosey back to pond.

    Dora (modified): Partners (same as before) share the following reps of the following exercises. Non-exercising PAX runs up ramp to next culvert, down stairs and back.

    • 50 Underdogs
    • 100 Lunges (2ct)
    • 150 LBCs (4ct)


    Dealer’s Choice, 18 reps:

    • Penguin Crunches (IC)
    • Rosalitas
    • American Hammers (IC)
    • Leg Lifts
    • LBCs (IC)
    • Freddy Mercurys (IC)


    And I am sure of this, that he who began a good work in you will bring it to completion at the day of Jesus Christ.

    Philippians 1:6
    • YHC encouraged the PAX that no matter their failures, struggles, difficulties, or inadequacies, if God has starting to work in/through them, they can have confidence in his promise to complete that work.


    • This being YHC’s birthday, he chose some of his favorite routines and populated them with some of his favorite exercises.


    • Quad P/Monthly Challenge is self-determined weight loss, and winner is based on percentage of goal met, so it’s not too late to join!

    F3 Important Links

    F3 Hampton Roads