Archives: Twenty Nine

  • When: 20190117
  • QIC: Marvel
  • The PAX: Musket, MOAB, Snowman, Marvel
  • With impending arrival of YHC’s 30th Birthday tomorrow, he decided a variety of 29 different exercises (most done at 29 reps) was in order.

    Warmarama (IC) 

    1. SSH – 29
    2. Through the Tunnel (slow) – 10
    3. Arm Circles – 10/10
    4. Chinooks – 10
    5. Imperial Walkers – 15

    Seeing as the tennis court was locked, YHC had to audible from using that location to the clubhouse.

    1. Agassis Mosey around the pond
    2. Burpees, OYO – 10

    The Thang – PAX pair off, one did 29 reps of each of the following exercises. While their partner does that, the other PAX did…

    1. Curls (for the QuadP):
    2. Big Boys
    3. Hand Release Merkins
    4. Lunges, 4ct. *
    5. American Hammer, 4ct. *
    6. CDDs
    7. Squats
    8. LBCs, 4ct.
    9. Shoulder Taps, 4ct. *
    10. Johnny Dramas *
    11. WWIs
    12. Bonny Blairs *
    13. WWIIs
    14. Reverse Lunge, 4ct. *
    15. Jump Squat
    16. Dying Cockroach *

    * these exercises were done as a group vs. alternating partner pairs.

    Mosey to planter, do:

    1. Nipple Scraper Merkins – 29
    2. Step Ups – 10
    3. Irkins – 10
    4. XOs – 10
    5. Dips – 29

    Mosey to parking lot, return coupons, do AMRAP Burpees for one minute.

    End with a classic exercise:

    1. Intentional Thinker – 10

    Countarama, Namarama, COT:

    Let no one despise you for your youth, but set the believers an example in speech, in conduct, in love, in faith, in purity. — 1 Timothy 4:12

    • YHC reminded the PAX that rather than age, what matters is the way they live: that is the standard by which they should judge others and by which they should seek to be judged.

    F3 Important Links
    Q Schedule: Just sign up. We can help you prepare.
    QuadP (aka “Priorities’ Pointless Periodic Priority” aka Monthly Challenge).
    F3 App: Available on Google Play or Apple App Store. This is the one-stop shop for all things F3 Hampton Roads. Download it and get connected. (Note: The app is a separate account from but the username and password can be the same).