• When: July 16, 2020, 0530
  • QIC: Foot Fairy
  • The PAX: TPS, Cottontail, Jigawatt, JR, TJ Hooker, Tadpole, Mugsy.


73F and 76% humidity

As Thursday approached and the crickets on the empty SCK sign-up google sheets picked up their cacophonic crescendo, I went into the woods on a vision quest to find the ultimate beatdown. What that really means is “I frantically searched through the F3 Exicon for a beatdown worthy of the SoVa faithful”. At 0530, the F3 disclaimer was delivered and we moseyed on to the front of the school.

The Warm-O-Rama

  • 30 SSH
  • 10 Abe Vigodas
  • 15 String Rippers
  • 15 Moroccan Nightclubs
  • 15 Overhead claps
  • 15 Flock-O-Seagulls
  • 15 Copper head squats
  • Deltoid, Triceps and Runners’ stretches

Moseyed over to the School Bus Parking lot 

The Thang: 7 of Diamonds (Square with 50 yard sides)

Round 1: 7 Burpees at each corner

Round 2: 14 LSF (IC) at each corner

Round 3: 21 Merkins at each corner (a real crowd favorite)

Round 4: 28 squats at each corner

Round 5: 21 Carolina Dry docks at each corner

Round 6: 14 Low Dollies at each corner

Round 7: 7 Crowd Pleasers at each corner


Warm down at benches with:

15 dips

15 Erkins

10 Step Ups each leg

Mosey back to flag (amidst threats of bodily harm and choice four letter words)


15 Heel touches

15 E2Ks each side

15 Gas pumps

1 High quality with full range of motion American Hammer


Looking for @F3Greensboro HIM to step up and sign up to Q at Sad Clown Killer—If you have always wanted to play a role in the planting, growth and servitude of small work out groups for men, well here is your chance to invigorate male community leadership!!!

TPS took us out in prayer.

MOLESKIN: Encouraged to see the SoVA faithful including friends new (Tadpole) and old giving their 110%. 28 Burpees and 84 Merkins are inversely related to joy and mumblechatter, but in my defense—NO MERLOT was spilled.

Honored to Lead > Foot Fairy.