Archives: Bear Country Glitter Sparkles Shuffle

  • When: 20200722
  • QIC: Lawnboy
  • The PAX: Bing, Dirt Bike, Doomsday, Dreamliner, Funny Car, Gator, Pit Stop, Pivot, Planer, Sprawl, Yoast


    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