Archives: Physical Therapy

  • When: 20180301
  • QIC: Dreamliner
  • The PAX: Buoy, SubMac, Dreamliner
  • 3 PAX joined in for YHC’s phycial therapy session (at least for warmarama).

    The Thang
    15 back step lunges – In Cadence (IC)
    10 Nancy Kerrigan’s (each leg) – On My Count (OMC)
    10 pistol (one leg) wall squats at columns – OMC

    Carolina Dry Dock (CDD) lap with 20 CDDs at every bench. Bear crawl bridge was dry and not frozen for the first time in months.

    At tennis court, bear crawl/merkin ladder. 1 merkin at 1st orner, 2 at net, 3 at 2nd corner, … , 6 back at the start. Repeat with 7-12 merkins. All transits were bear crawl.

    Mary: To ensure abs were not missed, Mary was performed mid workout. Big boy sit-ups, leg lifts, WWII sit-ups, flutter kicks, and scissor kicks. 25 reps for most.

    AMRAP for 8 minutes (audibled to 13 minutes because YHC cannot read his watch): 15 burpees, run lap around field, 20 CDDs, run lap. Repeat as many times as possible.

    Mosey to benches.

    Triple Check: Obyss merkins (x10), leg lifts, 6 inches. Rotate on obyss merkins. 4 rounds.

    Back to flags.

    Recover. Recover.

    Circle of Trust
    YHC is going through the Bible in chronological order. I’m in 2 Kings now. The beginning description for each king goes something like this, “In the ____ year of ____ king of Israel/Judah, ____ the son of _____ began to reign over Judah/Israel, and he reigned ____ years.”

    This is followed by one of two statements, “And he did what was evil in the sight of the Lord” or “And he did what was right in the eyes of the Lord”.

    Which of these statements would be the descriptor of your life?

    F3 Hampton Roads 2018 Goals are here.
    Apr. 20-21: Colonial200 relay race.

    Important Links:
    QuadP Monthly Challenges: March is personal goal of Run or Run.
    Q Schedule: Just sign up. We can help you prepare.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from but the username and password can be the same
    Twitter and Facebook

    F3 Hampton Roads