Date: 1/14/2021

Workout: Closing Time

Location: Jaycee Park

Pax: Windmill (Respect), Kevin (Respect), Deltora, Egg Plant (Respect), Sheldon, Hey Guy, Squrd (Villier/Valet 2.0), Valet, Flat Rate, Wingman, Apollo, Xerox (Respect), Tommy Boy, Viagra (Respect), Deuce, Socrates, Creekside, Striker, Mudflap (Respect), Cliff Hanger, Bogart, MacGyver, Rabbit (Respect), Patch (Q)

Little chill this evening but not bad.

The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership.  Modify as necessary.  You know your body better than I do…maybe.


We moseyed over to the baseball field.  Much to our delight it was lit up and nothing going on so we capitalized on the opportunity by using the outfield for the warmup.

20 – Peter Parkers IC

20 – Sun Gods IC

20 – Side Straddle Hops IC (Sheldon)

20 Sec – Side Squat (Left)

20 Sec – Side Squat (Right)

10 – Merkins (Up-Down)

Merkins were called Up …. Pause…Down…. Hold.  It was fun to do something a little different. Also was very nice running through those woods without tripping on roots or anything you couldn’t normally see with the lights out.

On the way over to the Thang, we stopped back at the top of the parking lot to start up two rows of an Indian run.  Down by the gate, YHC had set up a very important weinke on the tree.  Xerox ran over to see what the instructions were.  “Mosey”.  So we picked up the weinke and headed back up to the main thang AO.

The Thang

Cones were setup 4 parking spaces apart; starting line, and 5 stations.  The stations were labeled 2, 4, 6, 8 and 10, respectively. At each station, the number was the rep count of the exercise.  To transit between stations, you follow the corresponding exercise movement on the chart.

For example, the first round you bear crawl to the first station, conduct 2 merkins, bear crawl to the second station, conduct 4 merkins, bear crawl to the next station and so on.  One time through is 30 reps.

Exercise Transit Up
1) Merkins Bear Crawl
2) Chilly Jacks (SC) Mosey
3) LBCs (SC) Lunge
4) Ranger Merkins Mosey
5) Mt Climbers (SC) Bear Crawl
6) WWIs Mosey
7) Burpees Slinky

The 2.0s were flying through the exercises.  Some guys were modifying as needed.  A little over half of the guys got through the list before Omaha was called.  Great job men.

Mosey’d back to the flag for Mary.


20 – Crunchy Frogs IC (Xerox)

20 – Cindy Crawfords (Striker)

15 – Box Cutters IC (Windmill)

21 – American Hammers IC



Blood drive on January 23rd. The link is on Twitter handle @F3Greensboro.  You must sign up to give blood.  Omega sports on Battleground from 11 to 4.

Blue Plate Special at Western Guilford Middle School on Tuesday at 5:45 PM (evening workout)

Try and keep 6 ft distance between one another to be COVID safe.

New AO Friday morning.  Evangel Fellowship Church; 2207 East Cone Blvd.  5:30 AM to 6:15 AM

Valet’s sister Linda just had last round of chemotherapy.  Please pray that it does its job.

Close Out

The man next to you, doesn’t matter what they’ve done, what they’ve said, where they stand politically, we always pick up the six, doesn’t matter who it is.  Treat one another with respect.

Thank you for this day.