Archives: Painful for Both of Us

  • When: 20200206
  • QIC: Marvel
  • The PAX: Dreamliner, Marvel
  • Conditions: Wet

    PAX: 2

    FNGs: 0

    DR PAX: 0


    • SSH – 30
    • Nancy Kerrigans – 10/10
    • TTT – 10
    • Hillbilly Walkers – 10
    • Burpees OYO – 5

    Mosey to Food Lion parking lot, the long way.

    The Thang

    Escalating Ladder: Out to first speed bump, 10 reps of first exercise, then back. Out to next bump, 10 reps of #1, then 20 reps of #2, back to start. Rinse/repeat, increase reps each time by 10.

    1. Big Boys
    2. Merkins
    3. Squats
    4. LBCs
    5. CDDs
    6. Lunges

    Mosey back to clubhouse and then to pathway.

    Starting at dock, stop at each station (/swing) for the following set. Turn around and go around the tennis courts and one last set at the clubhouse.

    • 10 Bobby Hurleys
    • 20 Shoulder Taps (2ct)
    • 30 American Hammers (2ct)


    Dealer’s Choice AMRAP for a one minute each:

    • High Flutter Kicks
    • Penguin Crunches
    • Freddy Mercury


    Then God said, “Let us make man in our image, after our likeness. And let them have dominion over the fish of the sea and over the birds of the heavens and over the livestock and over all the earth and over every creeping thing that creeps on the earth.” So God created man in his own image, in the image of God he created him; male and female he created them.

    Genesis 1:26–27
    • YHC is reminded of the importance of remembering all people are created in God’s image, the dignity and responsibility that entails, and the significance of what it says about who God is.


    • Mumble chatter included (but was not limited to):
      • A synopsis of the 1971 Steven Spielberg film Duel (it was relevant).
      • Commentary on the wetness of the ground and the implications for Dreamliner’s post-workout appointment–from which discussion came the backblast title.
      • The propensity of F3 workouts to make men aware of muscles they previously did not know they had.
    • Props to Dreamliner for skip-counting on the IC American Hammers during the second to last routine. Made for a much easier time keeping track.
    • 3.03 miles traversed over the course of the workout.


    • New running AO every Monday morning at Creekside Elementary School (1000 Bennetts Creek Park Rd., Suffolk, VA 23435).
    • Quad P for Feb. is Run Ranger Run Sign up under the F3 Hampton Roads team.

    F3 Important Links

    F3 Hampton Roads