Archives: They are Counting Votes. We are counting Squats and Merkins!

  • When: 20201104
  • QIC: Dirt Bike
  • The PAX: Bing, Funny Car, Dreamliner, Planer, Cash Flow, Lawn Boy, Gator, Sea Daddy
  • Lady Glitter Sparkle was in attendance today to celebrate Sea Daddy’s 50 Post HOF induction. Nice work Sea Daddy!

    Conditions: Chilly, Clear, and Crisp

    PAX: 9

    FNGs: None

    DR PAX: None


    • SSH
    • Arm Circles
    • Abe Vigota
    • Mosey to Track/Bleachers

    The Thang

    • 100 Squats
    • Up and Down Bleachers
    • 20 Merkins
    • Up and Down Bleachers
    • 80 Squats
    • Up and Down Bleachers
    • 40 Merkins
    • Up and Down Bleachers
    • 60 Squats
    • Up and Down Bleachers
    • 60 Merkins
    • Up and Down Bleachers
    • 40 Squats
    • Up and Down Bleachers
    • 80 Merkins
    • Up and Down Bleachers
    • 20 Squats
    • Up and Down Bleachers
    • 100 Merkins

    Total Work: 300 Squats 300 Merkins and Bunch of Stairs




    Jimmy V’s ‘Don’t Ever Give Up’ Speech

    “Don’t Ever Give Up” speech at the ESPY Awards on March 4, 1993

    “When people say to me how do you get through life or each day, it’s the same thing. To me, there are three things we all should do every day. We should do this every day of our lives. Number one is laugh. You should laugh every day. Number two is think. You should spend some time in thought. Number three is you should have your emotions moved to tears, could be happiness or joy. But think about it. If you laugh, you think and you cry, that’s a full day. That’s a heck of a day. You do that seven days a week, you’re going to have something special.”

    Pray for Sea Daddy’s health.

    Pray for Cash Flow’s future 2.0 getting induced Friday.


    • Trying to carry on mumble chatter and keep track of reps proved to be challenging. Verdict was to ROUND UP when count was lost!!


    • Thanksgiving Workout at the new Norfolk AO.

    F3 Import

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

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