Archives: Twas the twilight before christmas

  • When: 
  • QIC: Dreamliner
  • The PAX: Mentos, McGruff, Tatanka, Scully, Change Order, Dreamliner
  • Twas the twilight before Christmas, when all through the park, every PAX was stirring, to conquer StinkHill.  6 PAX got stronger on Christmas Eve in preparation for the chaos that would surely follow over the next few days.  This crew brought it for this intense beatdown.


    The Thang:

    Warmarama around the shovel flag: 25 side straddle hops (in cadence (IC)), 15 imperial walkers (IC), 10 mericans (IC), 20 squats (on your own (OYO)).

    Mosey to parking lot beside lake.  Doracides (DORA with suicide instead of 100 yard dash) with 100 mericans, 200 LBCs, and 300 squats.  Plank on the six with interchanging right/left arm up and 3 mericans in between.

    Mosey to playground for 11s of chin ups and squats.  Cut this off at 6 and 5.

    Mosey to steps before hill.  Frog jump first 15 steps then jog to top.

    “Borrow” two sets of six rocks from the Mt. Trashmore sign landscape.  Place each set of rocks 20 yards apart.  What followed was how you hit upper body during an F3 bootcamp.  All exercises performed with rocks.

    Rock pile #1, shoulder press with right arm (x20). Rock pile #2, shoulder press left arm (x20). Rock pile #1, shoulder press right arm (x15). Rock pile #2, shoulder press left arm (x15).

    Rock pile #1, uneven merican right arm (x20). Rock pile #2, uneven merican left arm (x15). Rock pile #1, uneven merican right arm (x10). Rock pile #2, uneven merican left arm (x5).

    Rock pile #1, front squat (x20). Rock pile #2, front squat (x20).

    Rock pile #1, curl (x20). Rock pile #2, curl (x20).

    Rock pile #1, tricep extension (x20). Rock pile #2, tricep extension (x20).

    Slow mosey to other staircase and back.

    Repeato all exercises (more or less). Counts were completed in rotating fashion by all PAX.

    Dip ladder (from 1 to 10) down steps.

    Mosey back to the shovel flags for 5 minutes of Mary. 20 big boy situps (OYO), ring of fire with flutter kicks and six inches, Captain Thor (1 big boy situp, 1 freedom twist (IC), 2 big boy situps, 2 freedom twists (IC), up to 7), and super man (x3) with Scully, Mentos, and McGruff calling time.


    Circle of Trust (COT):

    YHC had something prepared all to throw that in the trash on the way to the workout while listening to a podcast.  The main point in the podcast message was to never plan without consulting God.  When we plan on our own fruition, one of two things happened.  We are either prideful when things go the way we planned them or we worry when they do not or while waiting for them to happen.  YHC shared how he went through this very thing with his M in finding jobs in Hampton Roads.  One job worked out, one was a roller coaster.  Pride and worry are not how we should work through life. For “pride comes before a fall” (Prov. 16:18) and “But seek first His kingdom and His righteousness, and all these things will be added to you. So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.” (Matt. 6:33-34).

    This was followed by some some 2ndF at Panera where F3 war stories and growing pains were shared by the group.



    Jan is #BringAnFNG month. PAX who brings most FNGs wins a shirt of their choice from the F3 Gear Store (

    All PAX need to download the F3 App which F3 Hampton Roads has recently been added to.  This is the best one-stop-shop for all things F3 Hampton Roads.

    Welcome to our two visiting PAX (McGruff’s brother-in-law Tatanka (Nan’tan of F3 Orlando) and Change Order (F3 The Fort)).

    As mentioned last week, Mentos is training for a GoRuck Tough.  He dominated this entire workout with a ruck sack on his back filled with a 30 lb. plate.  Aye! #HIM.

    Mark your calendars now for our CSAUP (completely stupid and utterly pointless) event on Jan. 21 in Richmond.  Point of contact:  F3 SpaceMonkey ([email protected]).


    Merry Christmas,


    F3 Hampton Roads