When: 03/18/2022


Number of Pax: 9

Pax Names:

Number of FNGS: 0

FNG Names:

QIC: Appomattox

The BackBlast:

The BackBlast:

Conditions:  Gloom par excellence.

F3 Disclosures: Indeed


SSHx20, Through (not, as YHC misspoke “In”) the Tunnel, Michael Phelps, Long Slow Side Lunges, 1 minute stretching OYO.

The Thang

YHC has always enjoyed the musical side of F3 workouts, and decided to bring some tunes to today’s festivities. To begin on a light note, YHC queued up “You’re Welcome,” from Disney’s Moana. PAX went into a high plank, and did a merkin every time the lyrics “you’re welcome” appeared (approximately 27 merkins over 2:43, if you count the backup singers). We followed this with a little Roxanne. PAX assumed a low squat hold and did a full squat every time Sting et al sang the word “Roxanne.” In the vein of beginning with children’s music, YHC contemplated doing this with “We Don’t Talk About Bruno” from Encanto, but the word Bruno appears surprisingly few times in this tune. Alas.

Already feeling their glutes, PAX partnered up and rifle-carried coupons to the picnic shelter for a little Dora. While one partner ran to the gate and back, the other did:

100 shoulder presses

200 leg lifts (with the coupon held over the chest)

300 coupon squats

YHC found Lady Glitter Sparkles more conducive to good squat form than a cinder block. YHC had intended to do a double Dora, but the leg lifts and coupon squats ate up a lot of time. PAX, therefore, completed 100 merkins (as well as 5 burpees for setting the Lady down) and LBCs OYO until all PAX had finished the merkins.

PAX then rifle-carried the coupons back to the AO for a final round of music. YHC had intended to add a variation to Roxanne–Blocksanne–but time did not permit this. In the interest of allowing the PAX to complete their Quad-P challenge, instead we did a little Thunderstruck (37 merkins over about 4 minutes).

There was no time for Mary.


YHC is contemplating a move and therefore thinking about contentment. Psalm 65 has good words on this.


YHC’s invocation in In the Tunnel rather than Through the Tunnel produced some off color comments from the assembled PAX.

Leg lifts and coupon squats are not conducive to mumble chatter.

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F3 Hampton Roads