Archives: Winston-Salem Mash-up

  • When: 20181229
  • QIC: Dreamliner
  • The PAX: Armstrong, Smiley, Orbit, Gunner, Marvel, Funny Car, Catapult, Musket, Snowman, Triple Option, Dreamliner
  • Today we inducted our 21st PAX to the F3 Hampton Roads Hall of Fame #HOF. Congratulations to Catapult.

    YHC had the opportunity to post downrange in Winston-Salem, NC over Christmas. One day was a double down (0530 and 0700). Today was a mash-up of these two workouts with a few personal touches thrown in (cinder blocks, partners during burpee mile, and Christmas memory during team relays). Here is the rest of what took place..

    The Thang:

    Warm-a-rama: SSH, Abe Vigoda, through-the-tunnel, forward arm circle, reverse arm circle, over head claps.

    Mosey with coupons (aka cinder blocks) to the wall on the other side of parking deck.

    Peoples’ Chair Circuit:

    • People’s chair with overhead press (x20)
    • BTTW, go down the line with each person doing one push up
    • People’s chair with head, shoulders, knees, and toes
    • BTTW, go down the line with each person doing two push ups
    • People’s chair with overhead press (x20)
    • BTTW, go down the line with each person doing three push ups
    • People’s chair with head, shoulders, knees, and toes
    • BTTW, go down the line with each person doing four push ups

    Mosey to the fountain dropping off the coupons at the flags along the way.

    Burpee Mile: Partner up. Staying with your partner, complete the following. 100 m increments were designated as 1/4 lap around fountain. Slightly longer but the PAX of Hampton Roads could handle the extra distance. LG was handed off at every burpee check point.

    • Run 100 m, 5 Burpees
    • Run 200 m, 5 Burpees
    • Run 300 m, 5 Burpees
    • Run 400 m, 5 Burpees
    • Run 300 m, 5 Burpees
    • Run 200 m, 5 Burpees
    • Run 100 m, 5 Burpees
    • Pickup the six

    Mosey to the 4th floor of the parking deck furthest from the flags.

    Team Relays: PAX #1 calls an exercise and shares his favorite part of this past Christmas. Remaining PAX perform called exercise AMRAP while PAX #1 sprints up to level 5 with LG. Rotate, rinse, and repeat through all PAX (11 rounds).

    Mosey to the landing area on the south east corner of the fountain.

    Burpee minutes: 10 burpees every minute on the minute for 5 minutes.

    Mosey back to the flags. Return coupons to woods.

    Recover. Recover.

    Circle of Trust (COT):

    YHC went backpacking over Christmas break. We went to McAfee’s Knob just outside of Roanoke, VA. As magnificent as the view was, it was not the best part of the trip. YHC has a special relationship with the friend who traveled with him. The other guy is willing to take the risk and be vulnerable. This, in turn, encourages others (including myself) to reciprocate. During one of the many conversations that took place at the shelter where we stayed the night, he posed the following question.

    As part of the advent season, what are you letting go of in 2019 to let God bring something better into your life? If any of you would like to talk to me about my answer (or your answer), reach out and I would love to share it with you.

    The verse associated with this week of advent is Isaiah 61:11. “For as the earth brings forth its sprouts, and as a garden causes what is sown in it to sprout up, so the Lord God will cause righteousness and praise to sprout up before all the nations.”

    Make room for God to grow something in your life.

    Prayer requests. Ball of Man.


    New Years Day Convergence, 7 a.m. to 8 a.m., Western Branch Middle School, Chesapeake, VA. NO workouts at DuckDuckGoose (Carrollton) or StankHill (Virginia Beach).

    Run/Ruck/Bible Study Evening AO to begin in Jan. 24. It will start/end at YHC’s house (362 Bob White Pkwy, Suffolk, VA) and utilize the Suffolk Seaboard Coastline Trail. Every Thursday. Run/Ruck 6:30 p.m. to 7:15 p.m. Bible study 7:15 p.m. to 8:00 p.m.

    Launch of Monday morning AO on the Peninsula to begin in Spring 2019. If you live on the peninsula and are interested, please reach out to YHC or Marvel (the AOQ) and let us know where you live. We are trying to decide on the best location to be as close to as many PAX as possible.

    F3 GrowRuck (
    Lend a Ruck program available for those without packs.
    Location: Richmond, VA
    Cost: $150
    March 22, Friday night 2ndF Event (Optional)
    March 23, Saturday AM workout + GrowSchool taught by Dredd (one of the two founders of F3)
    March 23, Saturday PM GORUCK Tough (12-14 hours)
    March 24, Sunday AM breakfast

    F3 Important Links:
    Q Schedule: Just sign up. We can help you prepare.
    QuadP (Monthly Challenge). Resuming January 1.
    F3 App (Google play or Apple App Store): This is the one-stop shop for all things F3 Hampton Roads. Download it. Get connected. (Note: Separate account from but the username and password can be the same
    Twitter: @F3HamptonRoads
    Facebook: F3HamptonRoads