Circle Time

  • Monday July 27, 2020
  • 0530 – 0615
  • Temperature – check!; humidity -check! We had both of em


Jingles, Akron, FNG, 8 Mile-RESPECT, TJ Hooker, Rick Flair Woo!, Slumlord, Drizzle-RESPECT, Steely Dan, Bones, Droid, Don’t Cha Know-RESPECT, Etch a Sketch-RESPECT, Yellow Card, Everest-RESPECT, Lynda-RESPECT, Airball, Red Dragon, Good Hands, Stick Shift, Hall Pass, Canary, I Pity the Fool-RESPECT, Spackler-RESPECT, TPS, Crockett-RESPECT, Matlock-RESPECT, Patch, Sacked-RESPECT, Bruce Lee, Blue Oyster-RESPECT, Jitterbug; 27 for the beatdown, 3 splinter runners, 2 splinter Murphers

What a crew!

We had word of a FNG joining us today and kept our eyes out for him – turns out he was commuting in from Burlington, so he was up plenty early, just had a significant drive time and ended up rolling in while we were into The Thang. TClaps to FNG, now Scarlet for making the drive!

With the Pax assembled the mission of F3 was proclaimed:

The mission of F3 is to plant, grow, and serve small workout groups for men for the invigoration of male community leadership

YHC then dispensed of the necessary disclaimers and with that we rolled out for a Mosey around the full parking lot x2 and circled up at the shovel flag for:

The Warm-A-Rama (what I recall of it)

  • The Motivator, starting at 7 and working our way down
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (reverse) x 15IC
  • Abe Vigodas x 10 IC holding the stretch position for a 3 count per leg
  • String Rippers x 15 IC
  • Peter Parkers x 15 IC

With muscle groups warmed – the Pax lined up along the curb edge of the parking lot and were given instructions for:

The Thang

Simple, crazy 11s.

The Pax would perform an exercise set that adds up to 11. 10 on 1 side, 1 on the other; 9; 2; 8, 3 and so forth move back and forth across the parking lot as prescribed. The exercise pairings were:

Arms/Shoulders 11s

  • Merkins
  • Bear Crawl to other side
  • Carolina Dry Docks
  • Run back

Legs 11s

  • Copperhead Squats
  • Walk Lunge to the other side
  • Star Jumps
  • Run back

Core 11s

  • Gas Pumps
  • March and Twist to the other side (walking imperial walkers)
  • WWIs
  • Run back

Once the first groups of Sugar Rays completed the pairing of 11s, the remaining pax could perform the movement moving to a nearer line on the parking lot and then eventually YHC would call us back to the curb to start the next set of pairings. With the third set focused on core YHC had the Pax keep working right up until time for a quick Mary, and OMAHA was called.


  • American Hammer x 20 IC




Monday’s Spackler lead a 3rd F at Super Starbuck with a

TClaps – for those involved in giving towards and serving meals to front line workers at Women’s Hospital (COVID treatment); TClaps to Matlock for coordinating this

Prayers for Huffy and his M Tammy in prayers -returning to Gboro August 1

Etch a Sketch – remember his mom who passed away 4 years ago, this is her birthday (would be 84) prayers for peace for him and his family

Canary’s VQ at Slammin Sammy’s on Wednesday

Shake and Bake on 7/28 starting from Super Starbucks

Don’t Cha Know – community housing solutions Sept 19th for paint the town

Slumlord took us out