Archives: Birthday Q

  • When: 20190117
  • QIC: Dreamliner
  • The PAX: Scully, Space Monkey, Abba, Tread (FNG), Teach, Dreamliner
  • YHC’s (Your Humble Correspondent’s) 28th birthday started out eerily similar to last year with Space Monkey picking him up and chauffeuring him to the workout. However, the circumstances warranting the ride were much more enjoyable this year (a long drive out to RuckHill today compared to a wrecked vehicle last year). For a full description, check out the backblast from a year ago.

    6 PAX (1 FNG) at RuckHill. YHC introduced himself to two PAX this morning. FNG (Tread) who was EH’d while rucking by McGruff and a long-time PAX member Abba who has shaven his beard off. Without it, YHC did not even recognize him at zero dark thirty.

    The Thang:

    Side Straddle Hops (SSH) x28 In Cadence (IC)
    Shoulder Circles x28 IC
    Shoulder Circles x28 IC

    Ruck to the top of the hill and retrieve coupons. 28 curls. Ruck down the hill to Scully Park.

    Ruck 0.28 miles (the “exact” distance around Scully Park), 28 curls, 28 overhead presses, 28 weighted squats, 28 merkins, plank on the six. Repeatdo for four rounds.

    Ruck back to the top of the hill. 28 curls.

    01/17/1991 (YHC’s birtday): 1 burpee, 17 merkins, 19 American hammers, 91 Little Baby Crunches (LBCs) with ruck on chest.

    Ruck to the flags. Four minutes of Mary. Rotations of 6 inches, 45 degrees, 90 degrees, Hello Dolly’s, and Rosalitta’s.

    Circle of Trust (COT):
    Counterama and name-o-rama
    Psalm 90:12 (ESV) “So teach us to number our days, that we may present to You a heart of wisdom.”
    Reebok ad 25,915 Days (average days in life of a human).
    Each day is a finite, tangible piece of our existence on this Big Ball. Keep things in perspective.
    Prayer requests
    Ball of Man (BOM)


    Run/Ruck/Bible Study Evening AO to begin in Jan. 24. It will start/end at YHC’s house (362 Bob White Pkwy, Suffolk, VA) and utilize the Suffolk Seaboard Coastline Trail. Every Thursday. Run/Ruck 6:30 p.m. to 7:15 p.m. Bible study 7:15 p.m. to 8:00 p.m.

    Launch of Monday morning AO on the Peninsula to begin in Spring 2019. If you live on the peninsula and are interested, please reach out to YHC or Marvel (the AOQ) and let us know where you live. We are trying to decide on the best location to be as close to as many PAX as possible.

    F3 GrowRuck (
    Lend a Ruck program available for those without packs.
    Location: Richmond, VA
    Cost: $150
    March 22, Friday night 2ndF Event (Optional)
    March 23, Saturday AM workout + GrowSchool taught by Dredd (one of the two founders of F3)
    March 23, Saturday PM GORUCK Tough (12-14 hours)
    March 24, Sunday AM breakfast

    F3 Important Links:
    Q Schedule: Just sign up. We can help you prepare.
    QuadP (Monthly Challenge).
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from but the username and password can be the same
    Twitter: @F3HamptonRoads
    Facebook: F3HamptonRoads