Ok, F3 Greensboro. Let’s be honest here. Completely honest. Last week, after a successful HC from an FNG, (Now known as Limbaugh) YHC was excited to post for Wolverine’s Q at Cadet Lab. 0530. Perfect gloom conditions. Where is Stubing? No Stubing. Not only did Stubing #fartsack at Cadet Lab, but again later in the week at Cougartown! Poor form from this veteran F3er. No excuse. Note to self: It’s not a good idea to try and post after staying up past midnight. Next time, more alarms will be set. Or just get more sleep. Simple formula. That said, YHC came loaded for bear today. YHC felt like he owed it to the Pax after fartsacking.

After a full disclaimer and mission statement were given, time to get down to business.


 Warm A Rama

Grab a pair of bricks, mosey to the concession stand with bricks.

Monkey Humpers x 20 IC

SSH x 20 IC

Hillbillies x 20 IC

Imperial Walkers x 20 IC

Sungods with bricks x 10 IC forward/backwards. #crowdpleaser


The Thang:

Short mosey to football field with bricks. Pax are instructed to bear crawl with bricks to other end of field, to “finish the wall’ that was started with a brick bear crawl on Election Day. 120 yards. #memories. When finished, perform squats with bricks until the 6 is in. There was severe mumblechatter at this point in the workout. The K-Vegas Pax weren’t sure what they signed up for when they posted this morning in Oak Ridge. They soon found out: Pain and suffering from yours truly.

After a quick countdown from 10, Pax mosey back to truck to drop off bricks. Pax were all grins at this point. Once the bricks were dropped off, the Bataan death march awaits. Excellent idea utilized by Udders yesterday @QuakerCrater; “borrowed” by YHC today. Simple Indian Run with 2 lines. Pax in the back drops and performs 5 burpees, sprints up to front of the Indian Run when finished. Rotate all the way through around parking lot. Afterwards, mosey over to picnic shelter for some continued pain.

Pax are to complete AMRAP  OYO of the following: (single count)

Dips x 40

Pullups x 10

Step Ups x 40 (20 each leg)

Pullups x10

Derkins x 40

Pullups x 10

LBC’s X 40

Rinse and repeat until time is called. From the heavy breathing, it appears that Mary can’t happen soon enough. Time is called for Mary back at the parking lot.


French Fry x 15 IC

Low Slow Flutter x 15 IC

Low Dolly x 15 IC

Reverse LBC’s x 15 IC

American Hammer x 20 IC



Pax did an excellent job today. T-Claps to K-Vegas pax for posting. Always good to meet new pax in the gloom. Outstanding effort by Limbaugh. Your second time out is impressive. #Kotters to have Turnpike back in the gloom as well. Come back soon! Lastly, Surge was a HC last night. Where was Surge? #fartsacked. YHC will expect to see you in Summerfield on Thursday sir!



3rd F on Wednesday at Harris Teeter at Friendly Center. Five Love Languages study. Cornhole/Bulldog are co Q’s.

Thursday-Bulldog is on Q at Sweat Angel. Non-running workout, weights based. Cadet Shuffle at Oak Ridge Park. Strictly running workout. Summerfield park-YHC is on the Q again, for a full body boot camp beatdown!

Heisenberg mentioned the Massacre Marathon/Relay at Country Park on Feb. 12. 10am. Several F3 teams will be representing. Still time to get on a team. Contact Heisenberg or Kay or more information about teams.



Sludge took us out.


It was a pleasure to lead today fellas. YHC tried his best no to disappoint. There is something special about leading a beatdown. Definitely a “good” high.



PAX: 0

QIC: 5