2-22-22 Leonard Recreation Center, 6324 Ballinger Rd, 27410.  Great A/O.  Plenty of room, and now it’s light out for the whole time. 5 45 pm Tuesdays.

– Introduction : Today is 2 22 20 22 Twoesday at the Plate

-Mission of F3 is to plant, serve, and grow men’s small workout groups to reinvigorate male community leadership.

-exercises are suggestions

-modify as necessary

17 Pax showed, including 2 FNG’s!17 Pax including two FNG’s:  Picker, Stephen FNG aka Underwriter, Liberace, Mr Hand, Snow White, Rabbit, Short Bus, Windmill, Red Line, Spider, Damage Control, Expired, Apollo, Stryker, Brian FNG AKA Steinbrenner, Kevin, and Mudflap on Q.

Grateful to have Mudflap on the Q, he brings a every time, shows early, and works the plan throughout.  No breaks between reps and exercises, UPTEMPO to the Max.

Schnitzel, it was good you missed again, this was a tuff one.

Short mosey to the lower field for,

Warm A Rama:

  • SS Hops   22 IC
  • String Rippers   22 IC
  • Sun gods   11 IC, reverse
  • Imperial Walker 22 IC
  • Abe Vigoda (Windmills) 22 IC
  • Hillbillies   22 IC

Mudflap calls out Rest/Recover/Mosey, to which Damage Control remarks- that was quick because it happened in seconds before we off to run.  Mudflap has few interruptions in his Q.

Thang is a 2 22 20 22 themed workout:

Start with 2 Burpees or 2 Merkins

Station 1  22 reps per exercise

Station 2    20 Reps per exercise

Station 3   22 Reps per exercise

Station #1:

  • Carolina Dry Docks 22 IC
  • Merkins 22 IC
  • Copper Hd. Sqts. 22 IC
  • Plank Jacks 22 IC
  • Shoulder taps (22 each )

Station #2:

  • Mountain Climbers 22   IC
  • WW I Sit ups 22 IC
  • Dans 22 ( Lunge , Lunge, Squat)
  • Merkins 22   IC
  • LBC 22 OYO

Station #3:

  • LBC 22 IC
  • Plank Jacks 22 IC
  • Crunchy Frogs 22 IC
  • Merkins 22 IC
  • Pickle Pushers 22 IC

Pax was gassed!


  • Box Cutters   22 IC
  • Low Slow Flutters   22 IC
  • American Hammers 22 IC

Name a rama,  we have 2 FNGS, Brian is a lifelong Redsox fan, so “Steinbrenner,” Stephen is an actuary so “Underwriter.”

Circle of trust (COT), and closing thoughts


Dear God: We ask that you continue to keep all of us safe and healthy.

We are thankful for F3, thankful for our new FNGs, Brian and Steven, and all the PAX that continue to lift each other up, provide strength and bring a positive light to our communities. Help us continue the mission of F3; to plant, grow, and serve.   In your name we pray. Amen