Twenty seasoned F3 Natville PAX, including YHC, went after it this AM.


Don Quixote x 20 IC

SSH x 20 IC

Imperial Walker x 20 IC

Sun Gods x 10 IC in each direction

Mosey to pay respects to the Matterhorn Wind Chime.  More Warm-a-rama:

Mountain Climber x 20 IC

Parker Peter x 15 IC

Peter Parker x 15 IC

Mosey to corner of Ashland and Walker Ave.

The Thang

Count off in groups of 3 men. 1 and 2 run over the “bridge to nowhere” (TClaps Snowflake from F3Metro for coining this name) to corner of Walker and Lindell, 3 stays to do exercises, 2 turns right around to relieve 3, 3 runs to relieve 1.  Rinse and repeat until time is called.  Exercises were as follows, though not necessarily in this order:

Merkins, Carolina Dry Docks, Goblet Squats, LBCs, Lt Dans, Jack Webbs, & Crunchy Frogs. Done at each end of the bridge to nowhere until relieved.

*Insert commentary on quality of form for Squats & Carolina Dry Docks

**Nevermind, be nice to PAX or they will stop coming to your Qs

Some did some burpees while waiting for 6. Mosey back to shovel flag.

Quick Paced 4 Minutes of Mary

LBCs x 20 IC

Freddy Mercury x 20 IC

Low Slow Flutters x 20IC

Low Dolly x 20 IC

Homer / Marge x 10 IC

Five Burpees OYO when YHC observed too much side-chatter.

American Hammer x 20 IC


Snowflake took us out



  • F3 Greensboro’s Two Year Celebration Convergence this Saturday at 7 am @ Spencer Love / Cornwallis’ Nightmare; 2.0 friendly, opportunity to do the Ruck workout
  • 3rd F immediately after workout at Harris Teeter, talking about busyness
  • Tebow has the Q (and Site Q) for Starmount Stampede tomorrow
  • We are still trying to support the High Point launch
  • Welcome back Sully & Snowflake (F3Metro)

PAX: Nancy

QIC: 10/26/16