Always 70 and Sunny
Always 70 and Sunny

How many Quacks to RVA


4 Hampton Roads Regulars and 1 visitor from the West came out for YHC’s guest Q. YHC cooled things down by making it 70 and sunny in  F3 Hampton Roads. The shovel flags were planted and the PAX got to work.

This is how it went down:

  • Invisible Jump Robe x20
  • Merkins x5
  • DQ x10
  • American Hammers x20
  • Merkins x5
  • Heels to Haven x15
  • Merkins x5
  • Drying Cockroach x10
  • Merkins x5
  • Helicopters x10
  • Merkins x5

Mosey to the small pond

Bear Pond – Partner up. First partner starts Polar Bearing around the pond while Second partner runs around the pond then switch, rinse, and repeat till PAX completes one lap

Mosey to the field

BEAST – 6 exercise x 6 reps x 6 sets. Exercises were as follows: LBC’s, Merkins, 2 ct American Hammers, Carolina Dry Docks, Flutter Kicks, and Burpees

Mosey to the volleyball court (Airwolf LIFO)

Sandy Kettle Bell Triple Check – Exercises were as follows: KB Swings, Bear Crawl (or Army Crawl or Death Crawl) across the volleyball court, and KB Burpees. Rinse and Repeat until each PAX completed the KB exercises three times.

Mosey back to the field

Suicide Medley – One regular suicide and 20 LBC’s at the end and one Burpee suicide and 20 LBC’s

Mosey to SF for Merkin Ring of Fire, Numerama, Namerama, Announcements, YHC took us out.


YHC has been traveling for work this week and is always happy to be somewhere where F3 is present. Bonus for YHC was to be down in Hampton Roads with is fellow Colonial 200 teammates. This also mark the first YHC has ever Q in somewhere besides RVA.

YHC arrived at the AO about 10 minutes early to find Dreamliner already pulling in. Not quite Swirly Early but YHC has made note the Dreamliner is always at least 10 minutes. Be sure that gets mark in his Corporate file. On the flip side, Space Monkey is always arriving right at 5:30.

The PAX was rocking and rolling today so much YHC had to add the suicides at the end. Qing 101: Always be prepared with some extra exercises.

A BIG THANKS goes out to the F3 Hampton Roads PAX for welcoming YHC this week. It was honor to lead you fellas.

  • 1st Thursday tonight at O’Connor at 5:30 pm. See Dreamliner for details
  • May Challenge – Biggest Loser




  1. Screen Door on

    Thanks for coming down and taking the Q. Great beatdown! Let us know next time you’re in town.