Humidity was high and clarity was low as the PAX nodded in understanding of what was to come prior to embarking for the workout…only to sweat and repeat the phrase “Wait, what?”. Eventually everyone got on the same page (or pretended to) and groaned and huffed happily until the end.


Mosey to the intersection above the first shelter (past the park gate) for a real quick Warm-o-rama

30 SSH

Leg Stretches

(see quick!!!)


The Thang

PAX into teams of three.  Three stations, one central meeting point.  Each group breaks up and each team member heads off to separate stations.  Once at the station the team member completes an exercise.  Five exercises were listed as well as a choice of reps at 50, 40, 30, 20, 10.  F3 is about going at your own pace.  The QIC gave each PAX the opportunity to do that.  You choose the exercise at that particular station and how many reps to do them in (i.e. one may choose to do 50 Burpees while another may only choose to do 10).  After completing one exercise run or bear crawl as instructed back to central meeting point, once there plank until all three members return, do 15 Merkins together and then head back for the next exercise until station is complete.  Do this until time is up (some groups might finish all exercises, some won’t).


Station 1—BLOCK PARTY, Near Gate

Using Blocks

  • Shoulder Press
  • Straight Arm Raises
  • Curls
  • Carolina Dry Docks (on block)
  • Bent Rows

Reps by choice, select from (50, 40, 30, 20, 10)


Station 2—Leg-O Land, Bottom of hill/right at stop sign

  • Lunges
  • Burpees
  • Plank Jacks
  • WOJO Squats
  • SSH

Reps by choice, select from (50, 40, 30, 20, 10)


Station 3—Core Zone, Bottom of hill/left at stop sign

  • LBCs
  • Crab Cakes
  • WWI Sit-ups
  • Dying Cockroach
  • Flutter Kicks

Reps by choice, select from (50, 40, 30, 20, 10)


Central Point (in the middle of the madness at stop sign)

  • Plank until team arrives
  • Then 15 Merkins


30 American Hammers



Judy’s Chair, help Judy get a new/refurbished chair.  Need $10,000, have raised about $5,000.  There is a Go Fund me page.


Paint The Town, Saturday, September 17, time dependent upon painters.  Butt Fumble sent an email to with a waiver if you did not get the waiver there will be some on site.  F3 Greensboro has a whole house so if three PAX arrive then it will take longer, if more arrive then it will take less time.


Thoughts and kudos to the BRR guys!!!!


PAX: 09/10/2016

QIC: Poehler