13 courageous men defied the elements and came out to a rather balmy (for winter) but wet Circle Time today.  Well, maybe we’ll count it as 14 as Bodett made a grand entrance just after the Warm a Rama started, rolled around in a puddle, gave Boones Farm a big hug/well wishes, and then left the building.  Maybe he really is Elvis after all!

This was the last workout for Boones Farm prior to going to Ireland so the Q hopes he has fond memories of his last workout at F3 Greensboro for a little while.

Due to the rain being more than a “Drizzle”, we decided to do as much as possible under the overhangs.  Here is how it went down:

Warm a Rama

SSH x 15 IC

5 Burpees OYO

Peter Parkers x 15 IC

4 Burpees OYO

Hillbillies x 15 IC

3 Burpees OYO

Sungods/Moroccan night club/Chinooks x 10ea IC

2 Burpees OYO

Imperial Walkers x 15 IC

1 Burpee

The Thang:

Station to Station beatdown with a partner (under the overhang).  These teams of two stayed in their individual dry spots and completed the circuit of 8 exercises below. There was some opportunity to modify.

Exercise 1:

W – Werkin (wide merkin) – 25-40 each partner

Partner: crunchy frog

Exercise 2:

Happy Jacks – 4 sets of 5 SSH + 2 jump squats

Partner:  Superman – 5 sets of 5

Exercise 3:

W – Werkin (wide merkin) – 25-40 each partner

Partner: WWII sit up

Exercise 4:

OYO merkins – 25-40 each partner

Partner: dying cockroaches

Exercise 5:

One legged burpee – 2 sets of 10 each

Partner: Crab cakes to cones; bear crawls back

Exercise 6:

San Antonio Shuffle            – 15 each partner

Partner:  Seal Jacks (40 each)

Exercise 7:

Nolan Ryan (30-50 each partner)

Partner: AL Gore – 10 sets of 10

Exercise 8:

Prisoner get ups – 10-15 each partner

Partner: LBCs


We then ventured out of the comfort of the overhangs and did a few exercises in the rain:

Balls to the wall – count off to 30

Sprints by the cones – 20%/40%/60%/80%/100%/120%

Air chair on the school – count off to 60

Balls to the wall – count off to 30



LBC’s x 20 IC

Cindy Crawford x 10 each side IC

Flutter kicks  x 20 IC

Tommy Boy called Pickle Pushers x 20 IC – (we were glad there was no one watching us do that exercise in front of a school!)

American Hammers x 25  IC



Today is the one year anniversary of F3 for Stage Fright!

Long time is doing a mission rip to Uganda on Jan 20th – prayers and financial support appreciated; he will send out backblast with details

Blood drive on January 8th – sign up ; big need for whole blood..man up!!!



Tommy Boy took us out and said the Irish Blessing in honor of Boones Farm.  We laid hands on Boony in the middle during the prayer and wished God’s providence for he and his family.  He leaves for Ireland on Wednesday for two years.  He will definitely be missed.

PAX: Drizzle

QIC: 01/02/17