Quaker Crater

  • Monday May 17, 2021
  • 0530 – 0615
  • 50s and feeling great


JR, Buck, Spike, Weed – RESPECT, Ozone, Graffiti – RESPECT, Bulldog, Montage, Bruce Lee – QIC

YHC shared the appropriate disclaimers and with no FNGs present we moseyed from the front of the school down to the intersection leading to the library for:

The Warm-A-Rama

  • Goofballs x 20 IC
  • Sun Gods (forward) x 15 IC, Chinooks x 15 IC, Cherry Pickers x 15 IC, Sun Gods (reverse) x 15 IC
  • Windmill/Abe Vigoda – holding on each side x 10 IC
  • String Rippers x 15 IC
  • Peter Parker x 15 IC
  • Merkins x 20

With that we were warmed up for:

The Thang

Short mosey to the bridge of woe where Pax partnered up. Partner A stayed and started chipping away at the exercises, partner B ran up the hill (3 street lights from the bridge) and returned. Partners collectively worked through the following, moving to the next exercise once complete:

C          50 – Clurpees: Burpee with a clap-Merkin mixed in

R          100 – Rockette Dips

A          150 – Alternating Shoulder Taps

T          200 – T-Bar Merkins (crowd pleaser

E          250 – EGNUL (backwards lunge)

R          300 – Rosalitas (high dolly)


These men know how to GRIND – love the way everyone persevered – especially through the T-Bar Merkins and gave solid efforts on every run – finishing out with their best minute for the last minute. Finished out through the 250 EGNUL – Rosalitas will have to wait for another day…


The Pax then assembled for an Indian Run back to the flag, sticking together and encouraging everyone up the hill and to the school; those feeling it took off for a Jailbreak! and others finished in with the six.

A quick 6-sided neck stretch while we cooled down and then:


American Hammer x 20 IC




I closed out the time together with an affirmation of the one singular mission of F3:

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

We lived out this mission today – these were not just words repeated out of route routine, each man lived this out this morning. TClaps!

I also took a moment to encourage the Pax to think of a person: teacher, mentor, friend, coach, clergy who has helped us to be the men we are today. YHC is certainly aware that as much as I want to appear as though I have it together, I am not a self made man. Rather, I am thankful for the men and women who have invested into my life to help make me into the work in progress I am today. Let’s take a moment to reflect on those who have invested in our lives and share our gratitude for them

Other items shared in the Circle will stay with circle – remembered by those who heard them

JR – shared about the Natville Hiking Trip July 23-25 to Grandfather Mountain – details in Socrates email or contact JR for additional details

YHC took us out


TClaps to the EC runners:

JR and Buck holding it down

Weed – completing his first EC run. EC run plus the beatdown means you topped 5 miles today sir!

Spike – cruised through the EC with an oxygen deprivation mask – well done!