Cornwallis Nightmare

  • Saturday July 10, 2021
  • 0700 – 0800
  • 70-72º F


Haz Mat RESPECT, Mugsy, Akron, Scooby Doo RESPECT, Houlihan, Birds Nest, Don’t Cha Know RESPECT, Phoenix RESPECT, Socrates, Sir Purr RESPECT, Windmill RESPECT, Sir Isaac RESPECT, Drizzle, Michelin Man, Ozone, Snowflake RESPECT, FNG – now Lederhosen, Tommy Boy, Bruce Lee – QiC

We began our morning 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

YHC shared the appropriate disclaimers and we were excited to welcome FNG Luigi Schillaci – now Lederhosen to the Pax. Windmill offered some words of introduction and with that we set out with a mosey towards the Country Park gate for:

The (traveling) Warm-A-Rama

  • Side Straddle Hops x 20 IC
  • Jumping Twists x 20 IC

YHC then asked the Pax to number off into groups of 5, each group of 5 then picked up 1 Drago ball for their group from Houlihan’s (conveniently located) truck and with that we continued our mosey into Country park and circled up at the intersection by the shelter for:

  • Sun Gods x 15IC, Chinooks x 15 IC, Cherry Pickers x 15 IC, Sun Gods (reverse) x 15 IC
  • Shook those out with a little Hug Thyself and continued to mosey towards to the bottom of hill headed towards Wicked’s Folly and circled up for:
  • Imperial Walkers x 15 IC
  • Hillbilly’s x 15 IC and continued to mosey to the base of Wicked’s Folly for:
  • Abe Vigoda – nice long 3 count x 10 IC and
  • String Rippers x 10 IC

With that we were warmed up for:

The Thang

We left the Drago Balls at the base of the hill and took a field trip together up Wicked’s Folly were YHC explained the Thang. Four stations were set up, 1 Pax from each group at each station with 1 Pax moving in between as the release prompt. That release occurred after the Pax from station 1 made the trek with the Drago ball up the hill to give that to the Pax at station 4, who then returned the Drago ball back down the hill to keep the rotation going.

The exercise stations were as follows:

Station 1 (base of hill):

  • Plank
  • Side Plank 1
  • Side Plank 2
  • Table Plank
  • Chillcut Plank

Station 2 top of hill (opposite station 4)

  • Merkins
  • Carolina Dry Docks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder Taps

Station 3 (close to Forest Lawn gate)

  • Lt. Dans
  • Monkey Humpers
  • Calf Raises
  • Mary Katherines
  • Al Gore

Station 4

  • WWIIs
  • LBCs
  • Freddy Mercury’s
  • Low Slow Flutters
  • Xs & Os

OMAHA was called with most groups completing between 4 and 5 rounds – strong work men!

We re-assembled at the bottom of the hill and after a quick ten count (more on that later…)

YHC then explained that we would begin making our way back to the flag with Mary along the way:

(traveling) Mary

  • Box Cutters x 20 IC (at the base of Wicked’s Folly)
  • LBCs x 20 IC (up around the curve0
  • Low Slow Flutters x 20 IC (at the top of the hill/intersection by the shelter)
  • Cindy Crawford x 10 IC each side (just past the Country Park gate…after putting the Drago balls away)
  • American Hammer x 20 IC (back at the good ‘ole shovel flag)




Tommy Boy exhorted us – NOT to rant on social media – rather go to that person, or go do something about the issue that has you so upset; put a plan together to address that. Anyone can type on a keyboard, but we are about doing something about

Announcements –

Akron – shared about the Greenhouse build today (7/10) from 10a – 1p; 1500 Huffine Mill Road – location of @GoodNews

Snowflake – F3 Camp trip; July 23-25; 60 Pax signed up – 40 spots remain; good times, fellowship and food; Sign up link in Shenanigans and Twitter

HazMat – Coffeteria at Brueggers immediately following and sign up to Q at Cornwallis Nightmare

YHC took us out with an encouragement to trust the Pax – trust them enough to go to them with a disagreement or a need, believing the best in seeking to work on differences AND be a trust worthy Pax –  be worthy of the trust that another Pax may place in you. Be a good example of demonstrating trust in each other and work to be worthy (trustworthy) of the trust another person may place in you. Look at how we shared and transferred the burden of the Drago ball today – perhaps that’s a metaphor for what it looks like to carry and pass along our burdens to another.


I think we have an official Lexicon submission on our hands. As we worked our way back towards the shovel flag doing a little traveling Mary, I called up the Pax to give us a 10 count, particularly at the top of the hill intersection by the shelter. Akron quickly chimed in: we should call this the Giannis (in reference to the 10 count opposing fans have started to chant while NBA star Giannis Antetokounmpo gathers himself for his free-throw ‘attempts’). This made me laugh, I repeated it and others agreed this should be added – with credit to Akron as the originator.

Thanks Houlihan for the assist on providing the Drago balls – they provided that special touch to make this morning memorable.

Good to see Everest out in the park this morning as well as Spam and Bedbug getting some miles in as well.

TClaps to Windmill on bringing his new work colleagues Luigi now Lederhosen out to F3. Lederhosen – welcome; we are glad you have joined us and look forward to getting to know you more in the days ahead. Stick with it – eat may not get any easier, but you will get stronger!