Date:  8/27/21

Workout:  Uptown Funk

Pax:  Simone, Ricardo, Snakes on a Plane, Blanche, Ozone, Hairnet, Oil Slick, Houlihan, Huggies, Thermanator (Respect!), Blue Oyster (Respect!), Udders (YHC)

On a warm August morning 11 fellow pax joined YHC at the premier downtown Friday workout:  Uptown Funk!  YHC arose before 5 in #SouthernVirginia to make the trek downtown.  Thankfully no issues with checkpoints on the drive and YHC arrived with 90 seconds to spare.

The workout went down something like this…

F3 Mission Statement & Disclaimer

Mosey to the top of the Parking Deck across the street with a stop on each level for an exercise.  Once at the top we circled up for…



Hug Thyself for 30 seconds

Weed Pickers X 15 IC

Imperial Walkers X 15 IC

Hillbillies X 15 IC

Sun Gods X 15 IC

Reverse Sun Gods X 15 IC

Chinooks X 15 IC

Windmills X 15 IC

The Thang

Line up on the wall

2 Rounds of the following:

Bear crawl halfway across, lunge walk to wall

Crawl bear back to middle, lunge walk to wall

11’s (thanks to Blue Oyster and Thermanator for upping the ante)

1 Merkin/10 Squats to 10 Merkin/1 Squat

3 Rounds of Johnny Cash (Merkins Rounds 1 &3, Squats Round 2)

Mosey back down the deck.  Stop at each level for an exercise.

Circle up at the bottom for…


Heel Touches X 15 IC


Freddie Mercury’s X 15 IC

High Dolly X 15 IC

Low Dolly X 15 IC

Homer & Marge

American Hammer X 15 IC


YHC took us out

It was an honor to lead this group of men today.  Great to meet some pax for the first time and also exercise with some long time F3 brothers.  Great coffeeteria afterwards as well.

Until next time Natville…