Archives: Too Many Step-ups

  • When: 20210116
  • QIC: Lawnboy
  • The PAX: Commissioner, Firefly, Half-life, Honest Abe, Lawnboy, Mud Run, Planer, Priorities
  • Conditions: Excellent mid-40s weather

    FNGs and DR PAX: None


    • Michael Phelps – 15
    • Give Up – 15
    • ATYTs – 15
    • Plank push-ups (locked elbows) – 15
    • Raise the Roof – 15
    • Abe Vigoda – 15
    • Squat – 15
    • Through the tunnel – 15
    • Mountain man poopers – 15

    The Thang

    Mini-Murph: one big lap around church, 20 pull-ups, 40 merkins, 60 squats, one big lap around church

    Partner work: 500 single count step-ups on picnic benches; non-stepping partner runs about 25 yards, performs one up-down and one morning wood, returns to picnic benches

    4-stations in a square layout; start with one rep and increase by one each time around the square; karaoke on long sides, bear crawl between stations two and three, back-pedal between stations four and one:

    • Mountain climbers
    • Flutter kicks
    • Bonnie Blairs
    • Morning wood

    Mary – hello dolly, flutter kicks, shoulder taps, Freddie Mercuries, Rosalita


    Psalm 100:5 – “For the LORD is good and his love endures forever; his faithfulness continues through all generations.”


    • Some mumble-chatter during warmarama about it being a shoulder workout; YHC had to warm those bad boys up to attempt merkins again!
    • PAX smashed mini-Murph; should have added more reps/distance
    • Mumble-chatter during step-ups about it being leg day now
    • Morning woods caused much grunting getting down and up; also muddy PAX
    • Two police cruisers showed up for their own coffeeteria towards the end; YHC gave them both F3 cards
    • Several PAX went to Starbucks for coffeeteria after the workout


    • Plan to hold another virtual trivia night on Thursday, February 11th
    • New AOs coming: Blackwater (Iron PAX workouts) at Western Branch High School on Friday mornings and Boardwalk (run/ruck) at Hillier Ignite fitness park on Friday evenings (6-6:45pm)
    • Extended coffeeteria at Up The Creek on Monday, January 18th; bring coffee – some snacks will be provided
    • In search of web design support to create dedicated Hampton Roads F3 website

    F3 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

    Facebook: F3HamptonRoads

    F3 Hampton Roads