15 PAX including 1 FNG (1-Light / Kent Peterson) and a recent CLT Metro transplant to Greensboro Corner Office (Spencer Boone) joined for what was advertised to be a nice & easy mid-week workout in downtown Greensboro.   It went something like this:

The PAX moseyed into the heart of downtown and through Center City Park to the recently opened Lebauer Park, which if you haven’t been or taken your kids, it is highly recommended.


In the amphitheater, we executed a Local Honey-style active warm-up, that went something like this:

  1. Accelerate to 50% down
  2. 5 burpees OYO
  3. Accelerate to 50% back
  4. Accelerate to 75% down
  5. 5 burpees OYO
  6. Accelerate to 75% back
  7. High Knees down
  8. 5 burpees OYO
  9. Butt Kickers back
  10. Karaoke down
  11. 5 burpees OYO
  12. Karaoke back
  13. Accelerate to 100% down
  14. 5 burpees OYO
  15. Accelerate to 100% back

In preparation for the WO, the PAX counted off into 3 groups of 5.


The workout consisted of 3 stations located around Lebauer Park.  One member of each team was located at each station with one PAX running from one to the next to relive.  At start, the PAX at the stations began with the first workout listed on their station and executed until they were relived by the PAX running from the previous station.  Because of the numbers, each group had one team that had PAX doubled up.

Station 1: “Water feature” at park entrance off Davie St

  1. Side-straddle hops
  2. Mountain Climbers
  3. Imperial Walkers
  4. Crunchy Frogs

Station 2: Grassy area below the children’s park where Yoga is help twice per week

  1. Burpees
  2. Peter Perkins
  3. Carolina Drydocks
  4. Sobriety Sun Gods

Station 3: “stage” of the amphitheater

  1. Side straddle Squats
  2. Lunges
  3. Boy Bands (180 Side Straddle Squat Lunges) – generally the PAX were dissapointed that UGA wasn’t with us to garner a few Cat calls during this segment of the WO…..
  4. Wojo Squats

After completing 4 rounds, the PAX gathered to return to the shovel flag.


  1. LBCs x 20
  2. Flutter kicks x 20
  3. Hello Dolly’s x 20
  4. American Hammers x 25


  1. Welcome Kent Peterson / 1-Light who joined us for his first F3 workout this morning, and his EH Corner Office (Spencer Boone) who recently relocated from CLT Metro to Natville
  2. Sept 17 – Community Housing Solutions workday “Paint the Town”.  Reach out to Butt Fumble for more information, but will be a big event for a number of groups across Greensboro.
  3. Please join Butt Fumble’s effort to help raise money for a friend of his with Cerebral Palsy.  “Judy’s Chair”
  4. Congratulations to Nomad who is celebrating his 1-year F3 anniversary today.  Congrats for a strong year and here’s to many more!
  5. Burpee day 80…..

COT: Nomad

PAX: Wide Left

QIC: 8/17/2016