Date:  4/2/21

Workout:  Uptown Funk

Pax:  Graffiti (Respect!), Simone, Newhart, Ricardo, Lite Brite, Drysdale (Respect!), Udders (YHC)

On a cold April morning 6 pax joined YHC for Natville’s original Friday workout:  Uptown Funk!  YHC got up just before 5 and made the long trek downtown from #SouthernVirginia.  Thankfully YHC allowed just enough time for the drive with a prompt 5:29 arrival.

YHC gave a quick disclaimer and mission statement and the pax took off, only to circle back for Drysdale (who arrove on Local Honey time).  We then ran for the top of the Bellemeade parking with Graffiti leading the way.  Once at the top of the deck we circled up for the following…


Windmills X 10 IC

Sun Gods (Sobriety Style) X 10 IC

Reverse Sun Gods (Sobriety Style) X 10 IC

Chinooks X 15 IC

Reverse Chinooks X 15 IC

Imperial Walkers X 15 IC

Hillbillies X 15 IC

The Thang

YHC split the pax into 3 groups.  Each group went to a station and did the following…

Station #1

10 Burpees OYO (odd numbered rounds)

20 Crabcakes IC (even numbered rounds)

Station #2

Do this exercise AMRAP until relieved by pax from Station #1

Merkins (Round #1)

Monkey Humpers (Round #2)

Mike Tysons (Round #3)

Mountain Climbers (Round #4)

Moroccan Nightclubs (Round #5)

Homer & Marge (Round #6)

Station #3

Do this exercise AMRAP until relieved by pax from Station #2

Dying Cockroach (Round #1)

Plankjacks (Round #2)

Wojo Squats (Round #3)

Rosalita (Round #4)

Flutter Kicks (Round #5)

LBC (Round #6)

We just started Round #5 when YHC checked his watch and noticed it was 6:08.  We headed down the spiral and just as we exited to head back to the shovel flag the Cross Ruck pax appeared.  We planned to stay just long enough to greet them when City Slicker started talking.  As he spoke of Good Friday and Jesus’s trek to Calvary we paused to listen.  It was the best workout break YHC has had during his almost 6 years of F3 (well done City Slicker and Cross Ruck pax).

As the Cross Ruck pax went up the spiral we headed back to the shovel flag.  Since we were well past 6:15 there was no 6MOM today.


YHC took us out with a prayer for Good Friday and thankfulness for our Lord and Savior’s sacrifice for all of us on the cross


  1. Coffee post workout at The Green Bean (not Green Joe’s) #YouHadToBeThere
  2. Nordikanda (Saturday, April 10th)
  3. Jaborwacki (Saturday, May 1st)

Great job by the pax today.  T-claps to Simone for the invite.

Until next time Natville…