Date: Saturday, March 19, 2022

Weather: 57 degrees and overcast, some drizzle late

PAX: Stretch, Snookie, Kevin, Haz Mat, Windmill (War Daddy), Bones (War Baby), DQ, BedBug, Settlement, Muggsy, Centerfold, Butt Fumble, Scooby Doo, Gilligan, Xerox, Jitterbug, Shocker, Wojo (QIC)

It is always an honor to Q at the Mothership, Cornwallis’ Nightmare, where it all started back in 2014 for F3 Greensboro. And while I believe it is ALWAYS a Qs job to bring a hard workout to the PAX, I always feel a little more juice and try to bring more to the table at this AO, which I still believe is the best in Greensboro!

Unfortunately for me, seasonal allergies and a spring cold robbed me of my voice so I was a little hampered vocally today, which was problematic as there was strong mumble chatter from 3 of our best mumble chatter All Stars – Snookie, Xerox and Bed Bug (Kotters!).  No worries, a good Q knows how to fix that!

Welcome, F3 Mission Statement and disclaimer were all delivered, and I placed special emphasis today on listening to our bodies and avoiding injury. Today’s plan was not going to be easy.


  • 5 Burpees on your own
  • Mosey from shovel flag to middle of Jaycee Park parking area
  • Motivator (we counted down from 8)
  • 5 Burpees on your own
  • Imperial Walker X 10 IC
  • 5 Burpees on your own
  • Abe Vigoda Windmills X 10 IC (down for 3, up on 4)
  • hold in that position
  • String Ripper  X 10 IC (come up on 4)
  • 5 Burpees on your own

Mosey around gate into Country Park and right at the intersection – stop at the big hill on the left


Part I – 11s on Denali

  • Run to bottom of hill – 1 Prisoner Get Up, run to top of hill – 10 Burpees
  • Repeato down and up, adding 1 Prisoner Get Up & subtracting 1 Burpee until you got to 10 Prisoner Get Ups and 1 Burpee

Note: Q made decision to cut this short at 5 Prisoner Get Ups & 6 Burpees – too many guys struggling

PAX ran to bottom of hill to just in front of the Country Park flag pole island (site of the former fake deer)

Part II – Two Man Grinder

Partner up – size & speed do not matter. Partner 1 performs each exercise AMRAP until relieved. Partner 2 runs up hill to Lawndale Ave Country Park gate & back. Flapjack until all complete the 5 exercises. Plank for the 6

  • Hand Release Merkins
  • Alternating Shoulder Taps
  • Werkins
  • Carolina Dry Docks
  • Ranger Merkins

Mosey back up the hill toward the Country Park parking area, stopping at the orange cones

Part III – Hill 2 Hill 3 Man Grinder

Partner up in teams of 3 (preferably choosing different partners from Part II)

Partner 1 stays at first cone to complete first exercise AMRAP, while partners 2 & 3 run over and down the hill to the second cone. Partner 2 stays at second cone to complete first exercise AMRAP while partner 3 runs back to first cone to relieve partner 1. Flapjack until all complete each exercise

  • Cone 1 – Legs
    • Wojo Squats
    • Lt. Dans
    • Bobby Hurley’s
  • Cone 2 – Abs
    • Low Slow Flutters
    • Makhtar Ndiaye
    • Freddie Mercuries

Your Q called Omaha a little before everyone finished the last station as there was just time for one more favorite thing that I wanted us to do…

Part IV – Copperhead Trail Run

Butt Fumble gathered us in a mini COT and offered a quick blessing before we ran the Copperhead Trail from just below the BMX track back to the Safety Town entrance.

From there we cut between Lewis Rec Center and the baseball field on our way back to the shovel flag.


  • Ukrainian Twist X 10 IC



  • Kotters to Bed Bug for his first F3 Greensboro post of 2022 (I think). Glad to have you back in the gloom brother. We’ve missed you AND your mumblechatter!
  • Welcome back to the Nightmare Butt Fumble and TClaps for answering my call to lead the trail run. Also really appreciated your mini COT!
  • DQ, TClaps on your double post today – Nightmare bootcamp followed by 3.21 5K in downtown Greensboro. Knew you had it in you to do both!
  • Jitterbug pulled double duty as well – first running trails with his Ragnar team, then finding us and working hard throughout the workout. And you got a second trail run as a bonus. Way to be strong, brother!
  • Kevin, Muggsy, Snooki and Shocker – I know you all don’t love running, but you guys never quit and kept pushing. Way to go!

Always an honor and privilege to lead. Thanks for everyone’s hard work.