Always 70 and Sunny
Always 70 and Sunny

When in doubt, SQUERKIN


Intro: Despite a foreboding forecast, 16 frost-hardened gloom warriors posted to 45MOM, only to find YHC’s shovel flag standing proud, Old Glory snapping her welcome in a balmy 70 degree breeze. 


Mosey to COP #1: (Black Top)

  • Sweat Party: Hands up with continuous high knees, drop for a 5-count merkin set on hearing “Drop”, jump back up to continue high knees, repeato – Merkins included Chuck Norris, Werkin, FingerTip, Diamond, & Dive Bombers
  • Dancing Bears x15 IC (Bear crawl position, Raise Rt Arm + Lt Leg, then opposite, 4 count)
  • Copperhead Squats x15 IC
  • High-speed Freddie M’s x15 IC …to redirect the abundant Mumble Chatter
  • 21’s:  SSH #1-5 IC, then silent for #6-21, x5 Burpees were awarded for multiple PAX losing count and going over…especially SAAB

Mosey around track to COP #2: (Pull-Up Bars)

  • Morning Call:  First man completes 5 pull-ups calling cadence to the pushing PAX who complete 5 matching Merkins or Carolina DryDocks – after 5 pull-ups completed, brother-on-bar calls out his F3Name – echoed by the pushing PAX. Repeato for each member = x80 Drydocks or Merkins total.

Mosey to COP #3: (Tennis Court – short side)

  • BlackJack: x20 WWII, BC or CW across court then x1 Ball Dippers (Iron Mikes), then BC or CW back…descending WWII’s, ascending BD’s, always add’s up to 21 (but because this routine turned out to be super boring, YHC called AUDIBLE having only attained 14WWII and 7 BD’s)

On the Fly COP #4: (Tennis Court – long ways)

  • Triple Check: P1 & P2 complete Squerkins while P3 carioca’s across full length of courts …LBC’s for the Six

Mosey Back to Flag for Mary & COT:

  • Hold 6” for the SIX
  • LBC’s
  • Protractor (varying degrees of pain)
  • Heels to Heaven x10 OYO
  • Flutter Kicks x50 IC (ouch)
  • Plankercizes until times up
  • Counterama
  • Namerama
  • Announcements (included below in Comments)
  • GREENBOW took us out with some high quality prayer


YHC is again honored and blessed to stand among real men, beating the ever cozy fartsack despite risks of low crawls in brown water. YHC ended up adjusting the workout lineup quite a bit in order to reduce mumble chatter and/or keep things interesting…so please forgive any errors detailed above.  Today, YHC remembers proposing to the M 15 years ago – thank GOD she said yes! YHC is who he is today because of her. #TryHardorDieHard


About Author

Joined F3 at NoToll 9/25/18. Started The FORGE 4/4/19. Fealty to SOJ. Follower of Jesus Christ. Pediatrician. Missionary. Husband to the M since 2005. Papa to a couple awesome 2.0's "Oreo" & "Banjo".


  1. Gentlemen! Whatta glorious day in the annals of F3RVA history. GREENBOW is still awaiting 2.3 and F3RVA tshirts continue to be doled out. SPIT gathered shirts to deliver to his Daville crew. HANDSHAKE has the rest for those who would like to pick theirs up at ET’s after Dogpile on Sat AM.

  2. Once home I realized how scraped up my upper posterior was. Let us all assume it was due to the excessive number of WWIIs on the tennis courts…and not Vinny’s loose interpretation of Squerkins.

  3. Well done fellas. Love the Sweat Party with high knees. The audible looked to be a wise choice. Squerkins sound terrible, and it sounds more like Vinny sharded on Saab. Way to bring the pain DTH.

  4. Well done, fellas. Squerkins…good stuff. Made me feel like a human teeter-totter.

    Hats off to both Saab and Bodos for not drowning in the puddle. It was touch and go there for a while.