This November, can you complete 3000 squats in 30 days? 

Challenge yourself to do 3000 squats over the month and to support research to save babies’ lives and ensure bereaved families get the care they deserve.  Starting on the 1st November and finishing on the 30th November, you can take this challenge at home, gym or in your local park.  

Sign up by joining the Facebook group:

3000 Squats in November
Private group · 165 members
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Welcome to Sands’ 3000 Squats in November. Take on 3000 squats throughout November and help raise vital funds for Sands. Register and get your FREE T-shirt here 👉

You will receive a FREE t-shirt pack in the post and dedicated support throughout your challenge - we can't wait for you to start in November. Join now by clicking on Facebook group button below. 

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Dedicate a few minutes to do the squats throughout your day, we recommend setting your goal to completing 100 squats per a day if that’s all in one go or break it up during the day. You can also do less or more during your day – it's your challenge so make it work for you! This challenge can be a beneficial way for creating an exercise habit or adding to your regular fitness goals. 


Download these resources to help you on your way:

Digital tracker and FAQ's - download a digital tracker to record your squats here with FAQ's on the back (there's one in your pack also!)

Badges download badges to share your progress with friends and family.

Sponsorship form - download this form to collect cash donations. You can then pay these onto your Facebook fundraiser and send us a photo/scan of the form to allow us to claim Gift Aid.


You may have questions about the challenge. If you need to speak to a member of our team, you can email – but we’re quite busy to it may take us a couple of days to get back to you. In the meantime, you can read our FAQs below.

How do I sign up?

To sign up to the challenge, firstly, join the Facebook group.

Once you’re in the group, you can register for your free  t-shirt pack, activate your fundraiser, get tips, be inspired and find out anything you want to know about the challenge! 

I don’t have Facebook but want to take part. How do I do this?

No problem! Simply fill out the registration form and click on submit without fundraiser so you can set up a JustGiving page for your challenge. 

We will send you a tracker and t-shirt and you can set up an online fundraiser on JustGiving. And you can download a copy of the sponsorship form.

Is there an entry fee or fundraising target?

There is no entry fee for this challenge. We do however ask you to fundraise as part of your challenge. Facebook Fundraisers are the easiest way to raise money. Yours will be activated automatically when you register for your t-shirt. And then it’s really easy to share the page with your Facebook friends. 

Can I take part in the challenge if I am based overseas?

Yes, you can! You can sign up to challenge and joining the Facebook group. We can send a digital pack to your email - please email to request one. Due to postage costs, we are unable to send your t-shirt pack in the post.  You can download the print the tracker here.

When and where is this challenge?

This is a virtual squats challenge for everyone and starts on 1st November and finishes on the 30th November.  You can do this in your local park, gym or at home. You can do this together with your friends and family. 

Do I have to raise money on Facebook or can I do it a different way?

Facebook sends the money directly to us, but if you would like to set up a fundraising page on another online platform, we recommend JustGiving. If you use a different online platform other than JustGiving or Facebook, please email with your fundraising page link.  

You can also collect cash sponsorship using our sponsorship form which is available to download.

Where can i find Sands Sponsorship form?

They are available to download here.

Please don't worry about filling in the serial number on the sponsorship form - we will fill that in for you. 

How do I get my t-shirt pack?

We'll send you your Sands T-shirt after you complete your details on this online registration form.

When will my t-shirt and tracker pack arrive?

 Your t-shirt pack will be posted after the 10th October so you will have yours in time for the start of the challenge on the 1st November. We've got lots to send out and are only a small team so please be patient with us whilst you wait for yours.

My family want to do the challenge with me. Can they have a t-shirt pack?

No problem! Simply ask them to fill out the registration form and we will send them a tracker and t-shirt. 

If they're not fundraising, you can buy additional t-shirts on our shop.

How do I keep a record of my squats?

Keep a record of your squats by using the tracker in your pack. 

You can download and print more copies at home here

Can I do a shorter/longer/earlier/later challenge?

Yes! Every squat you do will help Sands. So do this challenge in whatever way works best for you. Every squat is very much appreciated! 

Do I have to prove I’ve completed the challenge?

You don’t need to prove you’ve completed the challenge– we trust you! You can post videos, pictures, and updates on your Facebook Fundraiser, in the group or on social media and tag it with #3000SquatsInNovember. Sharing updates and your milestone badges is also a great way to show those who have sponsored you that you’re committed to completing the challenge. 

How can my friends who aren't on Facebook donate?

Unfortunately it isn’t possible to donate to a Facebook fundraiser if you don’t have an account. We suggest asking them to transfer you the money, and you paying it to your Facebook fundraiser yourself. They could also donate via our website: and adding the challenge name ‘3000 Squats in November' and your name. Please also email to let us know about this donation.  

I can't find my Facebook Fundraiser, can you tell me where it is?

No problem! Click on this link to view your fundraiser - 

Can I fundraise as part of a team with my friends and family?

Yes you can! You can do a joint Facebook Fundraiser page with your friends and family. The best way to do this is to nominate one person to create the Facebook Fundraiser on their own Facebook account. Please email to let us know that you are fundraising as part of a team.  

Top tip: Edit the ‘Title’ and ‘About’ section on your page to add your team name and all your team member names.   

Someone/I accidentally donated to my Facebook fundraiser. Can you issue them a refund?

Unfortunately we can’t issue refunds - Facebook must do this. People can request a refund themselves from Facebook by following the below steps: 

Send them this link: 

Select — I donated to a fundraiser on Facebook 

Select — I want a refund for my donation(s) 

Select — I made a donation by accident. Find their donation in the dropdown and request the refund. 

How do I pay in my fundraising?

If you’ve collected offline fundraising, the easiest way to pay this to Sands if by donating it to your Facebook fundraiser.

If you don't have one, you can also donate on our website. Make sure to say that your money is for your 3000 Squats in November so that we can make sure it is added to your total. 

Make sure you email your sponsorship form to after donating so we can claim valuable gift aid. 

If you’re not able to donate this way, then drop us an email to and we can discuss other ways of getting the donation to us. 

How do I stay safe in the Facebook group?

Whilst this group is Private, anyone on Facebook can join and view the content. Please take care not to share personal information, including maps sharing your location, and avoid meeting up with or messaging others outside of this group, without taking appropriate precautions. 

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