Archives: Record Day at #StankHill

  • When:¬†20180508
  • QIC:¬†Dreamliner
  • The PAX: Cowboy, McGruff, MiniMe (DR), Seaworm, Scully, Sunshine, Tropicana, Urkel (DR), Yo Yo Ma (DR), Dreamliner
  • Note from last backblast: 3 Qs in 6 days (Sat., Tues., and Thurs.) result in short and sweet backblasts. Here we go.

    Record day at #StankHill with 10 PAX.

    The Thang


    Mosey to picnic shelter.

    Every Minute On the Minute (EMOM) B.L.I.M.P.S. burpees, lunges, imperial walkers, merkins, plank jacks, squats.

    Mosey to end of hill and back up to Methane Pipe #3.

    Repeat EMOM BLIMPS.

    Mosey to rock pile.

    20 shoulder presses, 20 curls, 20 triceps extensions with rocks. Repeat for three rounds.

    Triple Check: Groups of three. PAX 1 runs to bottom of hill. PAX 2 shoulder presses. PAX 3 curls. Rotate on runner.

    7 minutes of Mary (abs)

    Circle of Trust:
    Colossians 3:23-24 (ESV) “Whatever you do, work heartily, as for the Lord and not for men, knowing that from the Lord you will receive the inheritance as your reward. You are serving the Lord Christ.”

    May 19, 2017: City Ruck Tour. See Facebook page for information.
    F3 Hampton Roads LAUNCHED on the peninsula 03/31/2018 at 0700. Workout every Saturday, same time, same place. Send contact information of potential men to [email protected]
    F3 Hampton Roads 2018 Goals are here.

    Important Links:
    QuadP Monthly Challenges: May is Biggest Loser.
    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