Date: 12/3/2021

Workout: Lunatic Fringe

Location: Greensboro Day School

Pax: Good Hands, JR, Jingles, Amicus, Hoosier, Ricola, Patch (Q)

Excellent weather. Right about 50 degrees, no wind.  However, weird pockets of hot and cold air around the track.

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


800 meter mosey

BTTW – 7×10 Cnt

20 – Sun Gods IC

15 – String Rippers IC

20 – Imperial Walkers IC

20 – Smurf Jacks IC

15 – Windmills IC

20 – Merkins

Step Ups

The Thang

Always tempting to do a straight up running workout on the track.  When you’re at one of the better tracks in GSO…

100m times 4; 6 burpees at each station/stop, 1 to begin (25 burpees total)

200m times 4; 12 merkins at each station/stop, 2 to begin (50 merkins total)

300m times 4; 18 squats at each station/stop, 3 to begin (75 squats total)

Mosey in-between stations; get what you’d like out of it.  Go as fast or recover as you see fit.


20 – Low Dollies IC

20 – Pickle Pushers IC (Hoosier)

15 – American Hammer IC


Hoosier on Q at Nordic Track tomorrow; Leg Day!

Cheddar has a blood drive scheduled for January.  Looking for a venue; about 1,000 sqft of interior space.

YHC took us out.  Thank you, Lord, for the strength you’ve given us today.  Thank you for the protection and perseverance to get through the hard times. Thank you, Lord, for the opportunity to be leaders within our community.  Let’s not lose sight of the ultimate goal.


  • Patch