When   1/11/2022
AO         Fenceline
QIC        Snowflake
The Pax:  Sacked, Pity the Fool, McGruber (Raleigh)


A total of 4 faced the 25 degree temperatures at Fenceline. No FNG’s today. The F3 mission statement and disclaimers were delivered on the initial mosey when YHC realized he had just skipped right over that part. This is what followed:

Warm a rama

Imperial Walkers – 15IC
String Rippers – 15IC
Windmills – 15IC
Sun Gods – 10IC – only forward, not sure why

Luck 7’s – Merkins and Wojo Squats

The Thang

What was intended as a three man grinder became a group workout for four PAX with counts added to each exercise.  Two stations – one exercise at a time, taking turns calling cadence. Run between stations after each exercise to include stairs each way.

Station 1 (count was 20 unless otherwise noted)

Gorilla Humpers IC
Lunges 10 ea leg
Plank Jacks IC
Dying Cockroach IC
Lt Dans IC
WWII Sit Ups
Copperhead Squats IC
Pickle Pushers – 10 IC

Station 2 (count was 20 unless otherwise noted)

Incline Merkins
Peter Parkers IC
Decline Merkins
Mountain Climbers IC
Crab Cakes 15 IC
Parker Peters IC
Wojo Squats
Carolina Dry Docks
Step Ups 10 ea leg


LSF Crunches 15IC (Snowflake)
Cindy Crawfords 10IC each side (Sacked)
Freddy Mercuries 15IC (Pity)
Crunchy Frogs 15IC (McGruber)
American Hammer 10IC


  • F3 GSO event at the Swarm game Friday night. Check Shenanigans
  • Prayers for those on IR and struggling with Covid


Great to get to know McGruber from Raleigh.  The dude does Crunchy Frogs as intended – slow and straight leg – while the rest of us wined. Several topics were covered during the Thang including, but not limited to, housing prices, weddings, 2.0’s and more.  Great conversations. Thanks to Sacked for giving up his ruck plans to stick with the workout and to Pity for the invite to Q. Awesome morning.

YHC took us out.