38 PAX posted for a perfect nice & easy Spring morning workout in downtown Greensboro.  After meeting at the shovel flag and going through a bit more formal intro than initially attempted (thanks Butt Fumble), the PAX counted off into 2 groups.  Group 1 moseyed to Natty Greene’s for warm-up.  Group 2 moseyed to Center City Park for warm-up.


Group 1 Warm-up (Natty Greene’s parking lot)

  • 20 Side Straddle Hops
  • 30 Sun Gods (15 ea way)
  • 30 Chinooks (15 ea way)
  • 5 burpees on your own
  • 20 Copperhead Squats
  • 30 Copperhead Lunges (15 each leg)

Group 2 Warm-up (Center City Park)

  • 20 Side Straddle Hops,
  • 20 Windmills
  • 30 Sun Gods (15 ea way)
  • 30 Chinooks (15 ea way)
  • 5 burpees OYO
  • 20 Copperhead Goblet Squat
  • 20 Copperhead Lunges (10 ea leg)
  • 5 burpees OYO


The PAX assembled on each end of Elm St, running clockwise North and South to 3 workout stations on each side of the road.  The workout was OYO and most PAX completed at least 2 complete circuits.

Group 1 started at station 1 on the east side of Elm St, running south down Elm St.

Group 2 started at station 4 on the west side of Elm St, running north up Elm St

  1. 5 Burpees, 5 Standing Lunges (5 ea leg) (East corner of February 1st and Elm St)
  2. 10 Merkins; 20 plankjacks; 3 burpees (East corner of Washington and Elm St)
  3. 20 Crab Cakes (20 ea leg); 20 Wojo Squats, 3 burpees (East corner of McGee St and Elm St)
  4. 20 Crunchy Frogs; 20 Squatting Airclaps; 3 burpees (West corner of McGee St and Elm St)
  5. 20 Carolina Drydocks; 20 American Hammers (20 ea side); 3 burpees (West corner of Washington and Elm St)
  6. 5 Burpees; 5 Plank-jacks (West corner of February 1stand Elm St)
  7. Rinse and repeat; return to station 1


  • 20 Freddie Mercuries
  • 20 Flutter kicks
  • 20 Cindy Crawfords (each side)
  • 25 Hello Dolly’s
  • 5 5-count push-ups
  • 20 American Hammer


  • After a year on the job, Quicken is passing on the site Q responsibilities for Uptown Funk. SINCERE THANKS for Quicken taking a risk to get this AO started, and making it a flagship location and workout for F3 Greensboro.  Wide Left will be taking over Site Q ownership going forward
  • Please reach out to Quicken and Wide Left to fill out the Q schedule for March and April.
  • Butt Fumble Qing Rainbow Dash at Mendenhall Middle School Saturday morning at 7 am. For those that have not posted there yet, it is a great AO, and highly encourage you to give it a shot.
  • 1st work-day with Community Housing Solutions. 13 PAX scheduled to join (+ 2 2.0s).  Please reach out to Butt Fumble to participate.
  • Second F at Gate City Growlers on Wed supporting Faulkner, who is preparing for a mission trip. Please come join in fellowship and to contribute to the mission.
  • Danica VQ at Jamestown Saturday morning – come support!
  • Spring Bash at Hush Puppies House on April 16. Food trucks, inflatable obstacle course, etc.  Come join!
  • BZ to Gunny on joining the Guilford Country School Board. It is great to see our F3 Greensboro brother leading in our community.

COT: Wide Left

Thanks for the opportunity, men.  Look forward to getting back out with you again soon.

Aye – Wide Left & I-Beam

PAX: Boatshow, Beaver, Woody, JR, Gunny, Boy Wonder, UGA, The Mare, Secretary, Leverage, Free-range, Drysdale, Marshall, Tesla, Stacks, Sweater Vest, Shank, Quicken, Butt Fumble, Graffiti, Hoser, Kicker, Cardigan, Sugarcake, J-Love, Buck, Lynda, Estrogen, Jordache, Ozone, Hazmat, 3-for-1, Hermie, Cavity, Hushpuppy, Golddigger, Wide Left, I-Beam

QIC: Wide Left & I-Beam