AO: RuckHill

When: 09/09/2021


Number of Pax: 3

Pax Names: Average Joe, Lawn Boy, Scully,

Number of FNGS: 0

FNG Names:

QIC: Lawn Boy

The BackBlast:

Conditions: drizzle, warm, muggy



  • The give up x10
  • Johnny Dramas x10
  • Abe Vigoda x10
  • Lizard stretch – 20 seconds each leg
  • Sumo leg lifts – 5 each side
  • Slow squats x10

The Thang

  • Ruck to stairs; each PAX pick a step – Johnny Dramas in cadence; 20 each leg
  • Ruck around the lake
    • Walk like an Egyptian with jailbreaks
    • Bolt 45s
  • At hill, Jerry Rice to top
  • On top, hold James Bond for 1 minute (center, left, right, center)
  • At pavilion, step-ups; 15 each leg
  • Ruck back to flags


  • James Bond for 40 seconds
  • Hello Dolly x25




  • Several inaugural Boathouse members from 9/8 were notably absent
  • Discussed other tough exercises like 3-man log roll that may appear in a future beat-down



  • 9/14 baseball outing
  • 9/18 poker at Happy Gilmore’s
  • 10/9 & 10/10 10-year F3 anniversary in Wilmington
  • 11/5 & 11/6 5-year Hampton Roads F3 anniversary


Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
    • Backblast template can be found here.
  • Monthly Challenge: Quad P, aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads

Facebook: F3HamptonRoads

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F3 Hampton Roads