Nordic Tract

  • Tuesday October 5, 2021
  • 0530 – 0615
  • ~60ish, some humidity lingering – good for the gloom


Tesla, Hakuna Matata, Pacer – RESPECT, Graffiti – RESPECT, Saban, High Stick, Ozone, Snakes on a Plane, Golden Corral, Vader, Nancy, Bruce Lee – QiC

At 0530  YHC assembled the Pax – admittedly some may have been surprised that I was on the Q as this is Ricardo’s 4 year anniversary week. However, our honorable site-Q is still on IR and needed a substi-Q. YHC was glad to help – surprise!

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 dispensed the necessary disclaimers and I was especially glad to see Hakuna Matata out in the gloom (first post was this past Saturday). With the intro covered, we rolled out for a Mosey up to the plaza outside of the Wells Fargo building (corner of Bellemeade and Elm) for: 

The Warm-A-Rama 

  • The Motivator starting at 7 and working our way down
  • Sun Gods x 12 IC, Chinooks x 12 IC, Chinooks (reverse) x 12 IC, Sun Gods (reverse) x 12 IC, Cherry Pickers x 12 IC
  • Windmill x 12 IC
  • String Rippers x 12 IC
  • Plank Jacks x 12 IC
  • Groiner right side 10 count, Groiner left side 10 count

The Pax then took advantage of the curbs, and seating of various heights with for a little


  • 25 Irkins (on Qs down) 
  • 25 Dips IC
  • 25 Step Ups (choose your height carefully gents! – this discrepancy got the mumble chatter going) 
  • 25 Dirty Hook-Ups IC
  • 25 Derkins (on Qs down)

 With muscle groups sufficiently warmed – the Pax moseyed up to LeBauer Park where we partnered up for:  

The Main Thang

The main thang today would consist of a F3 staple – DORA.

Partner A stayed at the LeBauer sign and AMRAPd exercises while partner B ran to the stage at the far end of the park, performed a Burpee and came back to relieve their partner. Cumulative count was kept between partners until each exercise count was achieved. For each time a Pax made it to the stage they increased their Burpee count by 1.

The exercises were:

100 T Bar Merkins (take some time and demand a full extension at the top of the rep)

200 WWII Sit-Ups (take some time) and

300 Lt Dans

A couple modifications were tossed in. After 6 or 7 rounds YHC called a modification to the increasing Burpee count and called out for the Pax to do 2 Burpees each time down to the stage. Second modification – right about the time that most teams were getting to the Lt. Dans it was time to call Omaha. I guess we’ll save legs for another day. YHC admits to being a bit over-zealous with the Pre-Thang at the Wells Fargo Building. I’ll chalk it up and learn from it and there was certainly no lack of work accomplished this morning.

Strong work by all – we then had a nice recovery mosey down Friendly Ave back to the shovel flag in time for an abbreviated:


  • Box Cutters x 12 IC
  • Cindy Crawford (right) x 12 IC, Cindy Crawford (left) x 12 IC
  • American Hammer x 25 IC




To respect the T in the COT the details will remain with those in attendance. YHC took us out with prayers were offered for Saban’s request, Pacer’s request, Bruce Lee’s request, and all were encouraged by the Praise shared by Graffiti!

Announcements –

October 9 – Trash Panda Kickball Tournament at Nordic Tract. Very kid friendly and a good workout for adults as well.

October 9 – service opportunity at Kernodle Middle School (Cougar Town AO) – 9am-12noon

October 9 – service opportunity for Sparta’s friend – talk to him or STP for further details.


Hakuna Matata – glad to see you again in the gloom! I hope that F3 can be an encouraging source of connection and community as you seek to make Greensboro your home. We are better for having you in our midst – keep coming out!

High Stick – I was glad to meet you this morning and thankful to be partnered up with you for Dora. Strong work chipping away at those reps! It says something about you already to be out in the gloom at 14. Your days ahead are bright!

Vader – good to see you in the early gloom – creating your own “2 a days” with an EC even before the beatdown. Way to apply yourself physically in this regard and mentally with your school. High Impact Man in training for sure!

Arise Pax – love this group, this AO and all that comes with it. Privileged to be with you this morning. Thanks for the chance to lead.