Archives: A Hank Aaron Tribute at SlothHill

  • When: 20210124
  • QIC: Lawn Boy
  • The PAX: Average Joe, Free Fall, Gandolf, Happy Gilmore, Lawn Boy, Scully, Sunshine
  • Conditions: freezing and sunny


    Run a lap of the parking lot (it was a “feels like” temperature of 19!)

    Based on Hank Aaron’s long-standing home run record of 755:

    7 – SSH

    5 – Give-up

    5 – Michael Phelps

    7 – Mountain climber

    5 – Squat

    5 – Lunge

    7 – Imperial Walker

    5 – Through the tunnel

    5 – Abe Vigoda

    The Thang:

    Hank Aaron’s jersey number was 44:

    Mosey around the lake – at each bench start with one of the following:

    4 4-count Mountain Climbers

    4 4-count Bonnie Blairs

    4 4-count Plank jacks

    Then do one of the following exercises (always 4 reps – Q called which exercise at each stop):


    Flutter kick

    Up down

    Bobby Hurley

    Hello Dolly


    Morning wood

    Big boy sit-up


    At the amphitheater yard – 3-man Dora:

    Squats – 305 (Hank Aaron’s career batting average = .305)




    “My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging.”  Hank Aaron (Feb 05, 1934 – January 22, 2021)

    For F3 PAX – just keep coming back… it helps however you are feeling and whatever else is going on in your life.


    • New AOs. Friday 29 Jan beings the Boardwalk at Ignite Park in VB. Boardwalk is a running AO. Friday 5 Feb begins Blackwater at Western Branch High at the pull up bars. This will be focus of Blackwater will be IPC workouts.
    • Patriot Challenge (Run Ranger Run) upcoming. Check it out at:
    • 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.
    • Jan Quad P is Weight Loss. UvU. Set your own goal, track your progress. Talk to Marvel if you have questions.
    • Feb Quad P is Mile-a-day challenge. Keep your eyes open to the specifics in the Quad P spreadsheet.

    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: Weight Loss your times/rounds è HERE.
    • Twitter: @F3HamptonRoads
    • Facebook: F3HamptonRoads