Archives: Back to School

  • When: 20200204
  • QIC: Buoy
  • The PAX: Buoy, Dreamliner, Submac, Marvel, Double Fault
  • 5 PAX arrived to Duck Duck Goose (DDG) ready to squeeze in a quick workout. Weather was 57°.


    • SSHs 25 ICs
    • Arm Circles 15Fwd/15Bwd ICs
    • Michael Phelps 15 ICs
    • Reverse Lunge 15 ICs
    • Mosey around DDG lake

    The Thang:

    • Billy Madison Routine; Inspired by Billy Madison’s journey back through school, this routine involves a running loop and exercise per grade. Begin with a loop to simulate the grade, followed by an exercise with 12 reps as the exam. This concludes 1st grade. Run the loop again, followed by the 1st grade exercise x 12 reps plus a new exercise x 12 reps. This concludes 2nd grade. Continue with the loop and adding an exercise each time until you’ve completed one loop and exercise combo for each of the 12 grades. Completed OYO.


    • 1st Grade; Leg Thrusters 12 Reps
    • 2nd Grade; Merkins 12 Reps
    • 3rd Grade; BBSU 12 Reps
    • 4th Grade; Jump Squats 12 Reps
    • 5th Grade; Dips 12 Reps
    • 6th Grade; Wing Nuts 12 Reps
    • 7th Grade; Lunges 12 Reps
    • 8th Grade; CCDs 12 Reps
    • 9th Grade; LBCs 12 Reps
    • 10th Grade; Monkey Humpers 12 Reps

    PAX did not graduate as we ran out of time and only completed up to 10th Grade. To be continued……..

    • 11th Grade; Hand Release Merkins (did not complete)
    • 12th Grade; American Hammers (did not complete)

    Recover back to the flag…


    YHC read from the bible Isaiah 41:10;

    Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous hand.

    Quick Links:

    Q spots available for February; click on the link below to signup:

    F3 Hampton Roads