Always 70 and Sunny
Always 70 and Sunny

For Those About To Rock (We Salute You)


12 Choir boys arrived to rainy like conditions but F3RVA App showed Sunny and 70.

A little mumble chatter and the PAX got to work

This how it went down

Mosey around church pending the Jett Clan’s arrival. A couple of loops around Mudface’s truck as a warm weclome.

COP (ALL IC) – SSH, Merkins x5, DQ, Merkins x5, Helicopter, Merkins x5, LBC’s, Merkin x5, Dying Cockroach, Merkin x5, Arm Circles (forward), Merkins x5, Arm Circles (Reverso), Burpee x5 OYO


Bear crawl to the pavilion  

Friday Morning Dance Party (F3 Style)

Q selected several songs from a playlist (2 of which were preset exercises on the F3 website). The PAX would complete the called exercises until the completion of the set song.

1st Song: Moby -Flower (B-Sides) (Duration 3:27) (aka Bring Up Sally) – Start with your chest on the ground. When the song says “Bring Sally Up” the Pax will be in the ‘Merican up position, and “Bring Sally Down” the Pax will be in the ‘Merican down position. Pax will hold the down position until the next rep.

Mosey a loop around the church

2nd Song: Third Eye Blind – Semi-Charmed Life (Duration 4:28) – PLT x 20, Switch, Rinse and Repeat

Mosey down the gravel road, around the T crossing, then back

3rd Song: Eric Paslay – Friday Night (Duration 2:47) – 20 Dips, 20 Skull Crushers, Rinse and Repeat

Mosey around the parking lot

4th Song: JT – Can’t Stop The Feeling (Duration 3:56) – Copperhead Squats and SSH during the chorus

5th Song: AC/DC – Thunderstruck (Duration 4:53) – A Merkin every time you hear “Thunder” and LBC’s during the bridge

Mosey back to the SF

Ring of Fire – 10 Merkin

Numberama, Namerama, Announcements, Wild Thing took us out


YHC had a late business dinner last night and was struggling with an idea for a Q. After looking at the forecast stated having memories of Wilson famous all musical Q in the Amphitheater at Dogpile. Thanks Wilson for the inspiration.

Some great highlights from today.

  • Having Rounders back and watching him explaining AC/DC to the Jett boys.
  • Emoji positive comment to YHC on keeping on beat during the Skull Crushers and Yard Sale saying YHC should be in a choir. Clearly they have never sat next to YHC during worship at church
  • Having Chowdah and LP back in the mix
  • Wondering if the music would give the opportunity to EH old ladies in their nightgowns (no takers unfortunately)
  • Mudface, No Idea, and Chewy are running in a Rugged Maniac in May. If you want to join them, contact Mudface
  • Grow Ruck coming to RVA on March 22-24. Mark your calendars now




  1. Nice Q Spit! Good workout. Sorry i had to miss the last 10 minutes! Great music, and choreography. Show Choir is calling you!