Date: 7/7/2021

Workout: It’s Just Lunch

Location: Oak Ridge Town Park

Pax: Barney (Respect), Black Swan, Spurrier, Ponch (Respect), Kevin (Respect), Daughtry, Dabo, Body Bag, Patch (Q)

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

If y’all saw on Twitter, YHC pulled a random-ish Backblast from this location and seeing if you can identify who Q’d it. This is just another great reason why we do these things.  Coming up with the plan for this workout took less than 10 minutes, and as you’ll see later the guys enjoyed it.  Spurrier, Daughtry, and Dabo were with me on the day Byrider decided to crush us with this workout…


Mosey to the flag post

20 – SSH IC

20 – String Rippers IC

20 – Sun Gods IC (10 each direction)

10 – Windmills IC (relatively slow)

At this time, I asked the guys if they had any ideas.  It was quite comical to YHC because those 4 exercises are the most common warmarama exercises we have in Natville.  Later at HDHH, I asked Simone if he could guess which 4 we did; clue being they were the most common.  He rattled the first 3 off right away. Last one took about 10 seconds but he went 4 for 4.

Mosey to the Amphitheater for the Thang.

The Thang – 21s

Arriving at the Amphitheater Spurrier made a guess as to what we were about to do.  He guessed correctly that it was Byrider leading us on Big Boi situps and Merkins on the hill about a year ago (7/1/2020 to be exact). Dabo was thinking the same thing.  Someone spilled merlot last year.

Big Boi situps at the top of the hill, start with 20.

Merkins down at the Amphitheater, start with 1.

Great job Body bag and Ponch keeping a solid pace.  Great to see everyone keep their enthusiasm up on a hot day in the sun.

The Thang – Extra

After the Thang, Byrider had us do wall sits, BTTW, wall sits, Homer and Marge, then bear crawl up the hill.  We didn’t do any counting during the wall work.  Just enjoy the shade a bit as we unwind from the beatdown.

Mosey back to the flag.


10 – American Hammers IC



Akron is looking for men to help out with a Greenhouse on Saturday. Location is the AO of goodnews.  10am to 1pm.  Check out his twitter handle for details @AkronF3.

1-year anniversary for Albemarle on Saturday.

Camping Trip is July 23-25.  Snowflake has the signup and collecting fees.  Open to all 2.0s (sons and daughters). @SkinseyGSO is his Twitter handle. Registration is limited to 100 campers.

Let people know that F3 Maine is starting up in Portland.  If you have friends and family that live up there.  We could use the help with the launch and spreading the word.  Also, YHC is looking to send guys up there to Q to support the launch.  Reach out to me if you’re interested or know someone who is interested.  Travel expenses paid.  Current commitment is 2 months of Q’s.  At that point we’ll try and have guys in place to let it continue on its own or wait till spring to try again.

Thank Byrider for doing his BB so that we could do this again, haha.

Thanks for all that you men do.  It matters that we serve, but it’s more important that we’re ready to serve.

God Bless,

  • Patch