On a pleasant September morning 10 pax defeated the fart sack and gas lines to join YHC at Cadet Lab.  YHC was pleased to be back in the gloom;  due to stitches and BRR it had been almost 3 weeks since YHC’s last post and he was anxious to get started.  However, our start was delayed 2 minutes by Spurrier putting the EH on a runner getting ready to start his morning run #excusedabsence #neverstoptheEH

It went down something like this:


Pledge of Allegiance at Shovel Flag

Mosey to concession stand

5 Burpees OYO

15 Heisenbergs/Windmills IC

5 Burpees OYO

15 Cotton Pickers IC

5 Burpees OYO

15 Sun Gods IC

15 Reverse Sun Gods IC

5 Burpees OYO

15 Stubings/Monkey Humpers IC

5 Burpees OYO


The Thang

The pax were excited with the prospect of no more burpees so YHC turned his head lamp on and we moseyed into the gloom.  After completing a lap around the baseball and football field (approximately 4/10 mile) we did 40 LBC’s OYO.  After we held Al Gore until the 6 finished we got a standing 10 count.

We ran another lap, then did 25 Merkins (pax choice) OYO.  Double Check did diamond merkins #crazy

After holding Al Gore until the 6 finished and another standing 10 count we ran another lap, then did 25 Copperhead Squats IC.  After holding Al Gore until the 6 finished and another standing 10 count we ran back to the shovel flag.

For the next part of the thang we did Bodett’s favorite (Lieutenant Dan’s).  25 yards out, 25 yards back.  Daughtry was strong with the mumble chatter here or hallucinating (YHC couldn’t tell which).


15 Apollo Creeds IC

15 Freddie Mercury’s IC

Song Time:  “Happy” by Pharrell Williams

YHC was inspired to use this after watching “Minions” with his 2.0’s.  YHC instructed the pax to start in Superman position and when you hear “Happy” switch to Banana/Dying Cockroach.  Switch each time you hear “Happy”.  During the backup singers singing “Happy” we clapped while in Superman.  Song was 4 minutes long and the pax (including YHC) was “Happy” when it was over!

American Hammer X 10 IC

Great work by the pax today.  Way more cardio than normal at Cadet Lab but the pax were up to the challenge and did great!  Logged approximately 2 miles running.

COT:  YHC took us out with prayer


  1. Miles for Matthew and Buddy Walk (supporting children with Down’s Syndrome) are both on Saturday, October 8th.  Consider doing one or both.  See Nancy for details on Miles for Matthew and Double Check for details on Buddy Walk.
  2. Bodett needs future pax from Southern Guilford County, Davidson County, High Point, Archdale, Thomasville, for launch of F3 High Point on Saturday, October 1st.  Bodett also mentioned 678 pax on F3 Greensboro roster, wants to hit 700 by F3 Greensboro anniversary in 3 weeks (get to work EH strangers, friends, family members, etc.)
  3. F3 Kernersville service project this Sunday (September 25th) at Bethesda Center in downtown Winston-Salem.  Buy food and serve at homeless shelter.  See Spurrier for details.
  4. Coffeeteria each Tuesday after workout in Oak Ridge at McDonald’s.
  5. Wednesday night at the Tap Room on Battleground.  5:30 pm until.  All pax are welcome.

Thanks again for the opportunity to lead.  It was truly an honor.



PAX: Heisenberg, Bodett, Polo, Double Check, Daughtry, Slag, Cheesehead, Convoy, Spurrier, Wolverine, Udders (QIC)

QIC: Udders