Archives: How Many Reps? 76

  • When:¬†20190714
  • QIC:¬†Dreamliner
  • The PAX: Free Fall, Cowboy, Sunshine, Cookie Monster, Dreamliner
  • Last week YHC had the privilege to be downrange in F3 Grandstrand. Five posts for the week gave some good material for a few Qs. Here is one of them. A repeat of #Warthog (their July 4 bootcamp workout).

    The title of the backblast came from repeated questions to how many reps for the 07/04/1776 circuit. Independence was declared in 1776.

    The Thang:

    Warmup (shortened to provide time for a proper July 4th celebration):
    SSHs x20 IC
    IWs x20 IC
    Merkins x10 OYO

    Mosey to other side of road to begin the beatdown.
    Merkins x22
    Indian Run around Mt. Trashmore for 1776 yards (1.01 mile) to the third picnic shelter.


    7 sets of 4 Burpees, 17 Merkins, and 76 Flutter Kicks (R1), LBCs (R2), Flutter Kicks (R3), LBCs(R4), American Hammers (R5), Mountain Climbers (R6), American Hammers (R7)

    Mosey to Scully Park.

    3 minute AMRAP (~2 sets) of 7 Pull-ups and 22 Merkins.

    Mosey to the Flag

    Circle of Trust (COT):

    Story of Samaritan Woman at the Well. Detailed how it is a picture of the gospel.
    Ball of Man (BOM)


    #StinkHill AO (Saturday mornings from 7-8am) has relocated to Hillier Ignite Fitness Park located on the oceanfront at 36th Street. This new AO will be named Ignite and in addition to the sand and surf, offers the Pax an opportunity to utilize the wide array of fitness apparatus available on site. #ignitevbfitness

    Colonial 200 Relay ( September 13-14. Let Cowboy know if you are interested.

    F3 Important Links:

    F3 Hampton Roads