Always 70 and Sunny
Always 70 and Sunny

Bear Country Glitter Sparkles Shuffle




5 burpees

Bone the fish: side shuffle, karaoke, back pedal

5 burpees

Arm swirls

Raise the roof


Copperhead squats

Abe Vigoda

Through the tunnel

Finkle swings

The Thang:

Workouts at two locations; alternate between for several rounds:

1st location – benches: 5 burpees (if “Lady Glitter Sparkles” was dropped), 5 Irkins, 5 step-ups per leg, 5 American hammers (2 count)

2nd location – flag: 5 burpees (if “Lady Glitter Sparkles” was dropped) and building coupon work each round as described below

  1. 5 curls
  2. 5 curls, 5 overhead presses
  3. 5 curls, 5 overhead presses, 5 head, shoulders, knees & toes
  4. 5 curls, 5 overhead presses, 5 head, shoulders, knees & toes, 5 squats

Transportation between each location involved shuffles, karaoke, back pedal and mosey.

“Lady Glitter Sparkles” was passed on to a new PAX before transportation between locations.

Finished up with 10 Rosalita Wips, 5 Squats, 5 Merkins

COT – Count-o-rama/Name-o-rama

Q – Psalm 13:2 – How long must I wrestle with my thoughts and day after day have sorrow in my heart?  How long will my enemy triumph over me?  A – Psalm 31:7 – I will be glad and rejoice in your love, for you saw my affliction and knew the anguish of my soul.


  • YHC posted his 50th AO this AM; thanks for all the encouragement and fellowship!
  • Two PAX ran in and out for the workout (one Chippendale); two PAX biked… guess the workout wasn’t hard enough!
  • YHC took some grief through mumble chatter… including some who thought the warm-up was skipped due to the atypical start and some who wondered whether YHC could make up his mind on where within the AO we should workout.
  • Yoast impressed with one arm Irkins while holding “Lady Glitter Sparkles” and saved the PAX five burpees.


  • Colonial 200 relay is Sept 18-19. Space on the team for two more runners. Funny Car is taking over leadership for organizing as YHC will be traveling for six weeks. More details in email and Facebook.
  • F3 10th Anniversary extravaganza is coming Jan ‘21
  • F3 Chattanooga 1 Million Burpee Challenge is still on-going. Log your Burpees here.
  • Doomsday is moving and will be missed!

F3 Important Links

  • Sign Up to Lead a Workout: Q Schedule (Anyone can sign up at any time! We can help you prepare).
  • Quad P “Monthly” Challenge: Pull Ups aka “Priorities’ Pointless Periodic Priority”
  • Twitter: @F3HamptonRoads
  • Facebook: F3HamptonRoads

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