Date:  6/5/21

Workout:  Cornwallis Nightmare

Pax:  Crabcake, Red Card, Sacked (Respect!), Daphne (Respect!), Snow White (Respect!), Bones, Joey, Bruegger’s (FNG – Ron Conner), Roscoe (FNG – Philip Griffin), J-Love, Picasso (Respect!), Double Check (Respect!), J-Woww, Birds Nest, Matlock (Respect!), Muggsy, Sir Isaac (Respect!), Haz-Mat (Respect!), Michelin Man, Houlihan, Ozone, Heisenberg, Udders (YHC)

On a warm June morning 22 brave pax defeated the fartsack and joined YHC to post at Natville’s OG workout:  Cornwallis Nightmare!  YHC was touched by the large turnout (many thanks to Picasso for choosing this Saturday workout to post at to drive attendance).

It went down something like this…

F3 Disclaimer & Mission Statement

Pledge of Allegiance at the Shovel Flag

Mosey to the parking lot of Mount Pisgah UMC for the following….



Windmills X 15 IC

Good Mornings X 15 IC

Sun Gods X 15 IC

Reverse Sun Gods X 15 IC

Chinooks X 15 IC

Moroccan Nightclubs X 15 IC

Copperhead Squats X 15 IC

Mosey to the sidewalk bordering Pisgah Church Road for Monkey Humpers X 20 IC with backsides facing the road (Birds Nest nervous laugh was well worth the trip.  YHC doubts Birds Nest had been this nervous since the first time he stepped on the floor at Reynolds Coliseum or Cameron Indoor Stadium)

Mosey back to Lewis Rec Center for the Udders Wall Sit X 20 IC #GreatIdeaSimone (Udders Wall Sit is a Wall Sit with arms extended like you are milking a cow)

The Thang

YHC gave the pax the good news/bad news line:  good news is its simple, bad news is its simple

As an homage to Stroganoff from Gastonia’s “World Famous Wolfpack Grinder” we proceeded to do the following:


Stop periodically to knock out the following:

Merkins X 15 SC

Squats X 15 SC


We eventually made it over to the infamous Wicked’s Hill where YHC split the pax up into 2 groups.  YHC generoursly offered both groups their pick of exercise.  Sacked (current nantan) chose Low Slow Flutters for the group at the bottom.  Daphne (nantan emeritus) chose his favorite exercise #Merkin for his group at the top.  We didn’t finish but all the pax were excited when YHC called Omaha! at 7:48 sharp.  We then moseyed back to the shovel flag with a couple of more stops.

YHC didn’t count the exact number of times we stopped but estimates we got through 10 sets.  On the way back to the shovel flag Bones and Joey followed Square’s great advice (Always be EHing) and picked up Bruegger’s on the way back to the shovel flag.  You just never know what might happen when you run into a Natville pax…

According to our Site Q Haz-Mat we completed just over 3 miles of “sneaky” running…


American Hammer X 1 IC


Daphne took us out


  1. Grasshoppers game on Saturday, June 5th.  Meet at Grace for dinner before game.  Phoenix on the Q for cooking.
  2. Juneteenth Ruck on Saturday, June 19th
  3. Special Blend Coffeeteria on Saturday, June 26th at 8:15 am
  4. The Natville Summer Challenge is back for 2021.  Post at every Natville workout (34 total) between Memorial Day and Labor Day to get your name on the Bodett Cup!  Also record your DR posts as well so we can measure Natville’s reach over the summer.  Just tweet your workouts weekly with the #NatvilleSummerChallenge
  5. F3 Campout at Grandfather Mountain is July 23-25.

Solid job by the pax today (especially our FNG’s)!  Great to see some new and old faces to. It was an honor to lead this group of men today.  Thank you again for the opportunity.

Until next time Natville