30 PAX posted for a tabata workout planned by Crablegs for his VQ.

After gathering at the flag, the PAX broke into two groups with one group heading north on Church St and the other group heading south on Church St.

Northsiders (led by Crab legs) Uptown Funk North side 6.10.2016

  1. Moseyed to the old Gate City motors parking lot for warm-a-rama
  2. Moseyed to the VF parking lot for the first round of tabata exercises (~30 sec)
  3. Moseyed to the Local Honey AO gathering for the second round of exercises (~30 sec)
  4. Moseyed to Center City Park to converge with the Southsiders for the final round (~45 sec)

Southsiders (led by Wide Left) Uptown Funk South side 6.10.2016

  1. Moseyed to the train station parking lot for warm-a-rama (including Day 12 of burpee challenge)
  2. Moseyed to a grassy area across the tracks from the train station for the first round
  3. Moseyed to the Natty Greene’s park for the second round
  4. Moseyed up Elm St to Center city park to converge with the Northsiders for the final round.  Upon arrival the group was a bit early and started with spring relay races to pass the time.


  1. Merkins
  2. Squat Jumps
  3. Flutter kicks
  4. Burpees
  5. Crab Cakes
  6. Crunchy Frogs
  7. Wide arm Merkins
  8. Monkey Humpers
  9. Carolina Drydocks

After completing the final convergence round, the PAX moseyed back to the Children’s Museum for 6MOM.


  1. 25 x LBCs
  2. Homer & Marge (for a really long time)
  3. 25 x American Hammers


  • Saturday, June 18 4:30 pm Carolina Dynamo soccer game for Feed the Hunger at the Bryan Park soccer complex.  Bring a canned good item and you get in for free.  Alternatively, please bring a canned good item to F3 next Friday morning and Prophet will take it on Saturday evening.
  • Sunday, June 26 second annual F3 Greensboro blood drive.  Looking for 39 slots from the F3 PAX to support at Cycles D’Oro bike shop.  See Butt Fumbles email for further details.

COT: Elsa

Thanks for the opportunity, Men, and TClaps to Crablegs for his first time running the show.

Aye – Wide Left


PAX: Birds Nest, Compound, Calculus, Bambi, Buck, JR, Amelia, Hermey, Quicken, Butt Fumble, Prophet, The Truth, I-Beam, Hoser, House call, Jordache, Drysdale, Cecil, Paula Dean, Freon, Gunny, Polo, Earhart, Kicker, Therminator, Cummings, Elsa, Tweezers, Crablegs, Wide Left

QIC: Crablegs (VQ) and Wide Left