Archives: VQ Week on Stank Hill

  • When: 
  • QIC: Sunshine
  • The PAX: Screen Door, Scully
  • Warmarama (5 – 10 min) –

    • 15 Side Straddle Hops (4 Count, In Cadence)
    • 15 Arm Circles (Forward, 4-Count, IC)
    • 15 Arm Circles (Backward, 4-Count, IC)
    • 10 Air Squats (4-Count, IC)
    • 10 Burpees (IC)
    • 15 Merkins (IC)
    • 20 LBC (at your own pace)

    Transition: Mosey to foot of Stairs

    Workout #1 (10 min)

    Incline Push-ups Up Stink Hill Stairs

    25 Big Boy Sit-Ups (On Your Own or OYO, when you get to the top)

    Plank until last man is finished

    Transition: Mosey to base of Hill

    Workout #2 (15 min of Work)

    With a Partner Complete the following with one partner working at a time and the other partner running up the hill and back:

    10 Lunges

    15 Merkins

    20 Air squats

    25 Big Boy Sit ups

    *Since there was only 3 of us, we performed this individually at our own pace for 15 mins

    Transition: 20 Count Backward for Rest

    Workout #3 (5 – 10 min)

    Slow paced Indian Run around front side of hill, back to flags

    F3 Hampton Roads