Lunatic Fringe

  • Friday November 5, 2021
  • 0530 – 0615
  • maybe 32 degrees


Ricola, Amicus, Jingles, DQ, Goku, Matlock – RESPECT, Patch, Good Hands, Bruce Lee – QIC

YHC welcomed the Pax with 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

Once appropriate disclaimers were disclaimed and with no FNGs present we got a little preamble to the warm-a-rama while the last of the Pax emerged from their vehicles. With that, we did a large lap of the parking lot and assembled at the Plaza between the track and school for:

The Warm-A-Rama

  • The Motivator starting at a 7 count
  • Sun Gods (forward) x 12 IC, Chinooks x 13 IC, Chinooks (reverse) x 13 IC, Cherry Pickers x 12 IC, Sun Gods (reverse) x 12 IC
  • Windmill/Abe Vigoda – holding on each side x 10 IC
  • String Rippers x 12 IC
  • Plank Jacks x 12 IC
  • Mountain Climbers x 12 IC

With that we were warmed up for:

The Thang

Short mosey back down the parking lot towards the shovel flag. The Pax lined up along a parking berm and proceeded to do the following exercises – each time they crossed a parking stripe (16 by my count) they integrated a corresponding exercise. The Pax moved to the adjacent parking berm and then were instructed how to traverse their way back. Exercises were:

  • Bear Crawl, perform a Merkin at each parking stripe, plank for the six; then Crawl Bear back to the starting point, performing a Merkin at each parking stripe
  • Lunge walk, perform a Squat at each parking stripe, hold Al Gore for the six; then Reverse Lunge back to the starting point, performing a Squat at each parking stripe (Goku gave us a nice long 10 count)
  • Crab walk, perform a LBC at each parking stripe, table plank for the six; then Crab walk reverse direction back to the starting point, performing a WWII (Big Boy) sit-up at each parking stripe (Jingles provided a real quick 10 count)
  • Toy Soldier, perform a Burpee at each parking stripe, circle back for the six and finish (continuing to Toy Soldier and Burpee) for the six


We reassembled at the shovel flag for:


Box Cutter x 20 IC

Freddy Mercury’s x 20 IC

Low Dolly x 20 IC

Cindy Crawfords x 10 IC (R), Cindy Crawfords x 10 IC (L)

Low Slow Flutter x 20 IC

American Hammer x 20 IC


Countarama, Namarama


Encourage one another today

We took a little different tack with the COT today. I asked the Pax if we might use this time to speak to one another, encouraging one another with things we have noticed about them – either today during the workout, or in life in general. I was edified by what was shared – from newer guys to the Pax who expressed gratitude for being EH’d to the positive example the Pax has set for one another and 2.0s to the intentional impact Pax have made in the greater Greensboro community. We ran a couple minutes over because the men in the circle embraced this opportunity to encourage one another and it was a privilege to share in this time with these HIM. DQ shared a powerful exhortation; I couldn’t have said anything more meaningful than that – so I didn’t – and with that we ended our time together ready to step into this new day…

F3 Greensboro Gear Portal is open now through November 15: