YHC is uncertain what it was… perhaps the great xtra credit Ruck #Beatdown via Matlock (TClaps) or perhaps the unseasonably warm February morning, but there was a great vibe in the air. And with that energy, YHC welcomed 31 PAX (including three FNGs) to Cornwallis’s Nightmare. We agreed to put our celebration of National “Make a Friend Day” on hold so that we could focus on getting better. YHC shared the F3 Mission & Disclaimer before launching into a mosey. Along the way, the PAX stopped at the Lewis Rec Center parking lot for:

SSH x 30 IC

Now that the blood was moving a bit, we moseyed to the first hill beyond the Cemetery Gateway for:


(Tclaps to Houlihan for leading the PAX)

5 Burpees OYO

String Rippers x 20 IC

Monkey Humpers x 20 IC

Peter Parkers x 15 IC

Pickle Pushers x 15 IC

Parker Peters x 15 IC

Steve Earls x 20 IC

5 Burpees OYO

DJ Time! Playlist can be found HERE for a limited time.

Double Applesauce Mosey to the Lewis Rec Deck for

The Thang (part 1)

Line up along the wall

60 second People’s Chair

30 second Balls to the Wall w/ Air press every 10 seconds

x 3 cycles

Double Applesauce Mosey to the Blue School Bus for

The Thang (part 2)

A little H.I.I.T. by the Bus (See what YHC did there?)

20 seconds on, 10 seconds off

Jumping Lunges

Peter Parker Hops

Donkey Kicks

High Knee Jump Squats

x 2 cycles

*guaranteed #CrowdPleaser

Mosey to the Gate for

The Thang (part 3)

Dora 1-2-3  (Partner up; size dose not matter)

Parter A runs around the island while partner B bangs our the exercises until relieved.

100 Diamond Merkins

200 LBCs

300 Squats

Mosey halfway back up the lot for

A Farewell Gift from Wicked:

Before peeling out to run 6 marathons or bench press a Buick or something like that, he blessed the PAX with:

50 American Hammers IC (TClaps!)

Then immediately into:

The Thang (part 4)

Bear Crawl Relay

Regroup with your partner

Partner A Bear Crawl 10 yards then backwards to starting point

Sprint to opposite line and back

Complete a partner Exercise then switch rolls

30 Partner Sit-ups/Plank

30 Partner Leg Toss

30 Partner (BOOYAH) Merkins

Mosey to Shovel Flag for:


Freddy Mercurys x 20 IC

Dying Cockroach x 20 IC

American Hammers x 25 IC


– If you’ve never partnered with Bedbug, do so. The guy knows how to motivate and leaves it all out on the AO. TClaps, brother.

-Thanks to the entire PAX for supporting Wookiee. My 2.0 is all over the place, but all he talks about throughout the week are the guys he sees on Saturday mornings. Honored that he can experience support from each of you. #gratitude

Buzz, you’re a machine and an inspiration

Matlock, I wanna be like you when I grow up. #dedication #commitment

Spam, congrats on the latest edition. Now stop sneaking out of the house to come play with the men of F3 and tend to your family!

Houlihan, looking forward to your upcoming VQ; you’ve got this!


Butt Fumble– 2/19 WE Shelter Dinner led by Expired. Reach out to him or Butt Fumble to coordinate it

3/19 is the next Community Housing Solutions workday. This is a GREAT opportunity to serve those in need and experience the 2nd F with the F3 Nation.

If you have a service project of any kind that you have a heart for, share it with any member of the Service Committee (Butt Fumble, Slum Lord, Matlock, Daisy or Tommy Boy) and they’ll get it out there for support)

The PAX is challenged to reach out to Stretch and On Time. Both are fighting through injuries of varying degree and would benefit from hearing from their F3 Brethren.

May 20th- F3 Heart & Stroke Walk Team: Bedbug is leading the charge for the PAX to sign up and leverage social media to get support for your fund-raising efforts. It take 3 minutes to register for this free, family (and dog) friendly event. Click HERE and select “Create A Team” or “Join a Team”

Stinky Cheese is gathering gently used shoes for the annual shoe drive. As you collect them, reach out and let him know.

TODAY is the annual Scouting For Food drive; let’s help them surpass last years haul of 16,000 lbs of food. The need is GREAT. You can also drop food at Mt. Pisgah Church today. Tell Bodett “hi.”

YHC took us out and asked for grace and peace.

Always an honor to lead the premier Natville AO workouts. You men inspire me in ways that my simple mind cannot put into words. Humbly,


PAX: 02/11/17

QIC: avatar_box