Archives: Frank 25 at Stinkhill

  • When: 20181006
  • QIC: Funny car
  • The PAX: Cowboy, Upgrade, McGruff the Crime Dog, Average Joe, Screendoor, Seaworm
  • My last F3 workout at Stinkhill before the open heart surgery on October 15.

    Warm-o-rama: Side Stridle Hops 25 cadence, Good morning 12 cadence,  Abe Vigodas 12 cadence, Through the tunnel 12 cadence, Flutter Kicks 25 each leg. Bobby Hurleys 25, Mountain climbers 25 cadence, LBS 25, Bicycle kicks 25, Pickle Pounders 25, Monkey Humpers 25.

    Mosey to the field next to the lake

    The Thang: The workout was “Frank 25” in honor of past VA Tech football coach Frank Beamer who wore #25 when he played for the Hokies. Each PAX took turns as QB and selected an exercise with 25 reps. We would then run 100 yards with one PAX carrying the football named Frank, perform the exercise, run back, and repeat with another exercise. If Frank hit the ground it was five burpees. (I did pace myself). At the end of each run the QB had to make a 20 yard pass to his center. We did 10 runs and exercises. Frank was dropped once.

    Circle of Trust:  I feel I will be physically prepared for the surgery and recovery due to being part of F3 the last two years. I will miss the workouts with my F3 brothers the next few months but look forward to coming back much stronger.  I shared these two verses that have been on my mind.

    Jeremiah 29:11 – “For I know the plans I have for you,” says the Lord. “They are plans for good and not for disaster, to give you a future and a hope.”

    Philippians 4:6-7 – Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.

    – Funny car ?

    F3 Hampton Roads