Always 70 and Sunny
Always 70 and Sunny

Things That Suck


Lord’s Prayer 

Warmarama :

10 F3 count SSH

10 F3 count merkins

1 lap around parking lot

The Thang : 

Focus on good form for all exercises –

20 Ball dippers 

25 Jungle Boi squats “2Spoonz Style”

Grab rock coupon for 30 regular squats

30 Lunges without rock

Backwards bear crawl (aka Joe Hendrix) across entire parking lot then sprint back

Forward facing crab walk across entire parking lot then sprint back

Kangaroo hops to halfway point of parking lot then sprint back 

Suicides to halfway mark in parking lot, touching every line along the way 

20 F3 count Flutters

20 straight count Leg raises

30 WWII sit ups

20 F3 count American hammers

20 Spiders 

30 Merkins

20 Overhead rock press

30 bicep curls with rock

30 Bent over rows with rock then put rock back in its natural habitat

Mosey to Metal railing

40 Dips

15 Burpees

1 sprint up Satan’s hill then mosey back down 

4 full laps around parking lot

1 minute AMRAP mountain climbers 



T claps for Roscoe (Eric Beeter) for posting back in the Gloom after a 2 year hiatus. Glad to have you back brother and look forward to seeing you more often. 

The lung surgery for QIC’s mother in law got moved to today (Friday 9/4) at 11:30 am. I appreciate your prayers. 




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. Good job Flo! Prayers for MIL and M getting through. Hate to miss steam bell but enjoy. Nice to meet you Rosco. Look forward to seeing u I. Gloom.