11 PAX worked to build “Bolder Shoulders” in the Tuesday morning gloom. Thankfully the workout went smoother than the F3 disclaimer from YHC. The beatdown went something like this:

Mosey to the Elementary School

Warm – A – Rama (Basketball Court)

20 – Side Straddle Hops (IC)

20 – Don Quixote (IC)

15 – Monkey Humpers (IC)

20 – Imperial Walkers (IC)

The Thang

4 Minutes of Sally

PAX circled up and completed the Sally Up/Sally Down merkin challenge to Moby’s Flower.

Sprints & Planks

Partner up; partner A sprints to the school doors and returns while partner B holds plank. Partner A then sprints back to school and returns while partner B holds plank at 6 inches.

Switch places and rinse & repeat 3 times each

Body destroyer for a 10 count (thanks Kay)

Mosey back to the Park


10 derkins/1 dip, 9 derkins, 2 dips, etc. until 1 derkin/10 dips

6 MOM’s

25 – LBCs (IC)  

15 – Crunchy Frogs (IC)  

15 – American Hammer (IC)


  • FNG Greg Schmidt was officially renamed “Cheesehead”
  • Wednesday, April 13: Several F3 brothers are taking a meal to Virus who recently had knee surgery. Contact Heisenberg if you are interested in attending.
  • Friday, April 15: 2nd F @ Pollo, Pizza, Pasta off of Hwy 68. Meet for lunch at 11:45am.
  • Saturday, April 16: F3 Kernersville helping Agent Carter move following the morning workout. 
  • Saturday, May 21: F3 Kernersville will be assisting D-UP, an organization that helps fight childhood obesity from 10:00a – 2:00p in High Point. F3 will design a workout for 35-50 kids. Contact Gilmore for more information.
  • Pray for Toto’s backpacking trip with his daughter this weekend.
  • All F3 Greensboro and Kernersville PAX are invited to come out for a 2nd F event and bring the family on Saturday to Hush Puppy’s (Mark McDaniel’s) house from 11 AM to 5 PM. There will be inflatables and a bounce house for the younger kids. There will be a dunking booth. Food trucks will be on hand. Bring a lawn chair and join other F3 brothers and their families for a great day of fun and fellowship. Bring friends, not just for F3ers but a good introduction for potential FNGs. This is open to all and should be a huge event. Hush Puppy lives near Greensboro Day School, just off of Lake Brandt Road. His address is 5500 Old Brandt Trace. Call Heisenberg for further details. 336-978-0384.

Always an honor,


PAX: 04/12/2016

QIC: The Real Toto, Udders, Kay, Gilmore, Special Ed, Pumper, Explosion, Nails, Heisenberg, FNG- Gregg Schmidt: Cheesehead, Cube (QIC)