Archives: Murderers' Row

  • When: 20210217
  • QIC: Cash Flow
  • The PAX: Dreamliner, Funny Car, Bing, Gator, Planer, Dirt Bike
  • Conditions: Cold

    PAX: 7

    FNGs: 0


    • SSH – 27
    • TTT – 16
    • Imperial Walker – 12

    Mosey together 1 lap around “Bear Trap” – Side of WBMS

    The Thang

    Murderers’ Row: Constant motion – running with a tough stretch of exercises. Each PAX rotates constantly through the below stations. AMRAP while the PAX is in station 7.

    Station 1 – Big Bois

    Station 2 – Merkins

    Station 3 – Burpees

    Station 4 – Squats

    Station 5 – Bonny Blairs

    Station 6 – Dips

    Station 7 – RUN lap

    Repeat through until 6:10am.

    Mosey back to a dry spot near the flag.

    MARY until time is up at 6:15.


    New Creation UMC Breakthrough Prayer:

    Almighty God, today breakthrough in our lives and in our church. Make us a new creation. Transform us by the power and presence of your Holy Spirit. Show us how to make a difference in our community and the world. Give us boldness to follow where You lead. Amen.


    • Quad P Mile-a-day challenge is ongoing through February.
    • New website coming soon.

    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
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    F3 Hampton Roads