Archives: School's in session

  • When: 20170708
  • QIC: Dreamliner
  • The PAX: Clifford, Funny Car, Gandalf, Lovebug (Columbia, SC), Mentos, Scully, Sunshine, Triple Option, Dreamliner
  • YHC had the joy of spending this past week at Surfside Beach, SC. Surfside is just south of Myrtle Beach and in the heart of the F3 Grandstrand. While burning the candle at both ends (in bed around 1230 to 0200 and up at 0430), YHC was able to post with our brothers to the south. This workout combines aspects of three F3 Grandstrand workouts into one tough beatdown. Thank you for the material Geno, Billboard, Olive, and Studebaker.


    The Thang:

    Workout #1: Monday (#TheRepublic)

    Warmarama: 25 side straddle hops (In Cadence), 5 burpees (On Your Own), 20 mountain climbers (IC), 5 burpees (OYO), Quince (15) Don Quixote’s (IC), 5 burpees (OYO). YHC was looking forward to bragging on the PAX for their ability to count above 10 in Spanish. However, a disappointing switch to English by the PAX around 7 led to a scolding by the teacher.

    Mosey to parking lot across the street.

    Clock mekins on the curb; 10 incline, 10 left hand and foot on curb, 10 decline, 10 right hand and foot on curb.

    Mosey to Scully park.

    Partner wheelbarrow across field. Plank up. Partner wheelbarrow back.


    Workout #2: Tuesday (#Warthog)

    Mosey to field at base of Mt. Trashmore.

    SHARKNADO: 0.15 miles around the perimeter. At start, perform 15 burpees, run lap, 20 diamond merkins, run lap, 20 WW2 sit-ups, run lap, 20 merkins, run lap, 20 scorpion dry docs, and run lap. Normally, this is a test of endurance with no warmarama or Mary and repeated for a total of 5 revolutions. However, due to the time constraint of trying to cram three workouts into one, sharknado was performed AMRAP style for 15 minutes. 1.5 to 2.5 revolutions.


    Workout #3: Wednesday (GuestQ at #Bombsquad)

    Since this was YHC’s Q, this was skipped for the day. The Hampton Roads PAX are already familiar with ladders, triple check, and ultimate frisburpee.


    Workout #4: Thursday (#Warthog)

    Traveling deck of death. To ensure all exercises were completed, the card pulling was removed and all the exercises were completed in sets of 10 reps.

    Pit stop #1 (pull-up bars): Suits corresponded to pull-ups, chin-ups, big boy sit-ups, and air squats.

    Pit stop #2 (Picnic shelter): Suits corresponded to box jumps, dips, irkins, and air squats. 2 sets of each completed here. YHC caught his toe on the bottom of the picnic table, hit his shin, and made a quite awkward descent during box jumps. Only fitting since this station was completed around a water fountain while in Grandstrand and YHC made the comment that it would be hillarious if one of the PAX caught their toe and fell forward into the water.

    Pit stop #3 (restroom building): Suits corresponded to ascending testicles, donkey kicks, butterfly sit-ups, and wall squat. Wall squat was performed waterfall style where each PAX had to call “next.” Once all PAX called “next,” workout complete.

    Run back to the flags, pick up the six, recover, recover.


    Circle of trust (COT):

    Repeat from YHC’s guest Q downrange. Felt is appropriate to share with the Hampton Roads PAX as well. Great conversation on this topic in the clown car after the workout.

    Today’s Maxwell
    Every challenge has an opportunity. And every opportunity has a challenge. A person’s attitude determines how he handles those.

    Romans 12:12 Be joyful in hope, patient in affliction, faithful in prayer.
    Galatians 6:9 Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up.

    This is significant to YHC because he and his M are transitioning out of one season which had a specific challenge into another season where that challenge is going away. Yet, new challenges and rewards have already started to arise. The challenge to the PAX: Keep in mind that each season has its rewards and challenges. The next season will have its own set of rewards and challenges.

    Prayer requests and ball of man (BOM).



    The name of the backblast came from Mentos and stemmed from the Spanish lessons in the warmarama, counting lessons at the picnic shelter, and vocabulary/lexicon lessons brought to YHC’s attention by Gandalf.

    When Clifford jumped into the clown car this morning, he joined an in-depth conversation on the apologetics of old earth, new earth, and traveling light waves. As Triple Option pointed out, this conversation does not usually happen at 0600 but I guess F3 makes morning people of all of us.

    It was great to host a visiting PAX from Columbia, SC. Lovebug, you are welcome anytime. Enjoyed speaking with you at the workout and at coffeeteria.

    NEXT SATURDAY is the F3 family picnic. More information will be coming from SpaceMonkey on Monday but the main points are that the workout will take place at the Virginia Beach waterfront at Hillier Ignite Fitness Park and NOT at Mt. Trashmore. Workout time is 0700 with M’s and 2.0’s showing up around 0815.




    F3 Hampton Roads