Archives: Launch of #StankHill with a F3 Anniversary Q, the Tropical Storm COLIN

  • When: 
  • QIC: Dreamliner
  • The PAX: 3 For 1, McGruff, Scully, Screen Door, Sunshine, Dreamliner

    Launch of #StankHill (Mt Trashmore Tues. 0530-0615) was a success with 6 PAX. Q schedule already booked for next 2 weeks with 3 for 1 taking next week and Sunshine scheduled for VQ week (June 13-17). Aye! Check out an epic shot from on top of the hill at this link (

    YHC was extremely excited to get to Q on his F3 naming anniversary (received F3 name on May 30, 2016 at a Memorial Day workout in Charleston, SC). YHC really wanted to complete the same workout from one year ago. However, to his dismay, there was not a backblast so we repeated the first workout that had a backblast. #Tclaps to F3 Nick. Side note: F3 Nick was the F3 Charleston PAX member who Q’d week 2 during our launch. Another side note: This is one of the reasons we post backblasts. Last side note: There are a few days over the last few months that had multiple FNGs at the same workout. If you want to Q your F3 anniversary, sign up well in advance (now would work).

    Back in 2016, this workout was supposed to occur during a tropical storm (Colin) … That did not happen. It was a breezy, cool, pretty much perfect morning (much like today). This still is a great plug though that F3 is Rain or Shine or Tropical Storm.


    Warm-o-rama: 30 SSH (IC), 10 Merkins (IC)


    The Thang:

    “Hurricane” Indian run in front of Mt. Trashmore, up the far steps, and back to the Mt. Trashmore sign. A “Hurricane” Indian run is when the last PAX in the line runs around the entire group and back to the front (like the moseying PAX are in the eye of the hurricane). Screen Door had the unlucky timing of being the circling PAX as the group made their way up the steps.

    Retrieve rocks & partner up



    100 reps of each exercise (DORA format) while your partner Bear crawls around the Mt. Trashmore sign (circling it like the outer fringes of a hurricane). Flap jack until all exercises are complete.

    C – Carolina dry docks on rocks

    O – Overhead press w/ rock

    L – Lion kings w/ rock

    I – Incline Merkins on rock

    N – Newton’s cradle: “Just like your boss’s favorite desk decoration (, get in plank position (on rock) and extend your left arm perpendicular to your body until it is parallel to the ground. Return and repeat with the right arm to complete the four count cadence.”

    Slow mosey to the other set of steps and back.


    Colt45 w/ rock: “45 Cinder Block Curls (Similar to 21’s). 15 reps go from the bottom of the movement up to the halfway point (with your arms at a 90 degree angle and hands at elbow level). 15 reps go from the halfway point up to the top of the bicep curl (hands up near shoulder level). 15 reps start at the bottom of the movement and complete a full range of movement all the way up.”

    10 count, FEBA

    Colt45 w/ rock

    Put the rocks back and mosey back to the flag.


    This would have been the completion of the aforementioned workout. However, we knocked out some minutes of Mary including leg lift wave while PAX hold 6 inches (because tropical storms cause waves), strait into flutter kicks x20 IC, Big boy sit-up wave while PAX lean as far back as possible, straight into Freddy Mercury’s x10 IC.


    Circle of Trust (COT):

    Each of us have people in our lives at work and at home, that look to us as leaders. As leaders, we are targets for the enemy. Do not deceived by the lies of the enemy. We are the best salesmen to ourselves. Find someone who can hold you accountable (often outside of the sphere where you are struggling). God has empowered you to do the work.

    2 Chronicles 32:7 (NASB) “Be strong and courageous, do not fear or be dismayed because of the king of Assyria nor because of all the horde that is with him; for the one with us is greater than the one with him.

    Ball of Man (BOM)



    There was some slight confusion as to where to park since the parking lot was closed due to impending carnival setup. Most PAX parked at the YMCA and jogged over to initial circle of pain (COP). This may also be the case on Saturday but we will still converge on our standard hill (or in the close proximity) no matter where we all park. The cones closing the lot were no match for Sunshine though. He simply pulled up to them, got out of his truck, moved them, and parked right beside the flag. Aye!

    Kotters to McGruff for posting this morning on the new day. For those yet to meet McGruff, Saturday scheduling conflicts has kept him away the last few months but has stayed active on the @F3HamptonRoads twitter.

    This leads me to my next announcement. June Quad P is twofold, Big Boy sit-ups – the goal is 5,000 and secondly, the PAX to have the most tweets, retweets and likes that tag @f3hamptonroads is the winner.

    #Tclaps to Scully, 3 for 1, Sunshine, McGruff, and Screen Door (i.e., all PAX), for being present and bringing it this morning. Thanks Screen Door for making the extended commute to help with the launch.

    Lastly, be in prayer for SpaceMonkey. You can find all the details at this link ( In short, some of the precursor symptoms have returned of a brain tumor that he beat some years back. He has appointment next Wed. 06/07/2017.