Always 70 and Sunny
Always 70 and Sunny

Rock N’ Roll


Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

The Thang :

Mosey to rock pile and choose your poison (rock does not touch the ground until we’re finished with all exercises and travel)

Travel with your rock up Satan’s hill to first street block for 4 corners :

100 squats

Jog to next corner

Lay down on back. 100 chest presses while doing flutters

Jog to next corner 

100 bicep curls

Lunges to next corner

100 bent over rows

Jog to last corner

40 overhead presses

Jog back to rock pile to put rock back in its home habitat

Switch to ab exercises :

40 WWII’s on your own

Circle up As a group, each PAX counts off 5 F3 count flutters 

40 LBC’s on your own

Circle up as a group, each PAX counts off 5 F3 count American hammers

QIC ran out of ideas for exercises so Rosetta came in for a celebrity guest Q :

3 stations :

1st station – 15 jerkins on metal railing 

2nd station – 15 jump squats 

3rd station – 15 pull ups on playground bars

Run up Satan’s hill as a group and jog back to home base

2 minutes of 2 sets of howler monkeys together as a group



prayers for Nancy Lopez as he recovers from an injury 

Prayers for a good friend of Rosetta named Esham. He’s a young guy who passed away from COVID while living in Jordan in the Middle East with his wife and children. Prayers for their family. 

Last Call reminded us to pray for all those affected by Hurricane Laura, as well as the first responders 




About Author

Joined F3 in Tallahassee FL on 9/12/18 during Hurricane *Florence*. Brother-in-Law Bocephus from F3 Charleston SC was responsible for the EH. Moved to Richmond in August 2020 and been rollin with F3RVA ever since.


  1. Nice work today on the creative rock workout Florence. Awesome job to all. Great way to end the week and start the weekend.

  2. That was a smoker this morning Florence. Coupons were no joke. TClaps to Bullseye for working with the Big Stone without complaint. Great work today Gents. Satans Hill is no joke. Great remedy to work off the beers and ice cream. Have a great weekend boys.