Good News

  • Friday September 10
  • 0530-0615
  • 59º – consensus was it could stay like this for a while!


Flo Jo, Fannie, Bodett, Boy Wonder – RESPECT, 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 with no FNGs present we started right in to our:


  • SSH x 15 IC
  • Sun Gods x 15 IC, Cherry Pickers x 15 IC, Sun Gods (reverse) x 15 IC
  • Short mosey around the parking lot to show some of the other workstations, we stopped halfway through for
  • Windmills x 10 IC
  • String Rippers x 10 IC
  • Another short mosey back to our starting point and with that, we got right to work:

The Thang:

Recognizing that we were gathered on September 10th YHC had 9/11 and the memorial and 20th anniversary commemorations on my mind as I put this workout together. The workout would consist of 9 exercises, 11 reps each. The Pax would stay together (Lord knows we could use all the practice in staying together at the moment) and begin with the first exercise at station 1, then mosey to station 2 and do the first and the second exercise and continue moseying and adding and exercise all the way up to 9 exercises. The exercise were as follows:

  • T-Bar Merkins SC
  • Dans SC
  • LBCs IC
  • Carolina Dry Docks SC
  • StarJumps SC
  • Gas Pumps IC
  • Alternating Shoulder Taps IC
  • Prisoner Get-Ups IC
  • Burpees

The Pax worked through the rotations all the way up to 9 and then took a quick recovery mosey around the parking lot before wrapping up with some additional:


Cindy Crawfords x 11 IC each side

American Hammer x 20 IC




Some details will be redacted for the sake of the T in the COT, topics and appropriate specifics include:

  • Stress – financial, job, pressures to resume the pre-COVID grind
  • Flo Jo – exhorted us to all take time to watch and consider the messages of the movie Show Me The Father (

Announcements –

  • 9/11 Convergence workouts at Wakanda and at Nordic Tract in the morning
  • (Quick) Coffeteria/Water station at Bojangles

YHC took us out – with the thought of appropriately memorializing and honoring the lives lost on 9/11 and the many heroic acts that we have learned that took place on and around 9/11. Inspired by that we may not be asked for such a notable heroic act, but we may be asked to ‘die to ourselves’ in some smaller ways today: putting the needs/preferences of others ahead of our own, speaking up for someone – even if it means losing social capital with others, etc. Inspired by those who have demonstrated heroic selflessness – let’s be prepared to die to ourselves in even small unremarkable ways today.