Local Honey

  • Wednesday May 25, 2022
  • 0530 – 0615
  • 58º and occasional misty drizzle


Graffiti – RESPECT, Birds Nest, Ozone, Pity the Fool – RESPECT, City Slicker, Cheddah, Bobby Knight, Jingles, Bruce Lee – QiC

We began our morning with an affirmation of 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

YHC shared the appropriate disclaimers and with that we started out with

The Warm-A-Rama:

  • The Motivator starting at 7
  • Merkins x 20, then moseyed to the Friendly Ave edge of the parking lot and continued with…
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (reverse) x 15 IC
  • Merkins x 20, then moseyed to the Arise AO (Grace UMC) parking lot for…
  • Abe Vigoda x 10 IC
  • String Rippers x 10 IC
  • Merkins x 20, then moseyed to the Bellemeade corner of the Grasshopper stadium for…
  • Imperial Walkers x 15 IC
  • Merkins x 20, and then moseyed to the Edgeworth parking lot adjacent to the stadium for…
  • Plank Jacks x 15 IC
  • Merkins x 20

With that we were warmed up, ready and in position for:

The Main Thang:

YHC developed this workout for teams of 4 or 5, with Bobby Knight splintering we had 2 teams of 4 – perfect!  YHC explained that each pax would start at one of the 4 stations laid out. The fourth station was a farmers carry with 40lb buckets up to the light pole at the other end of the parking lot and back – once this Pax completed this journey they moved to station 1 which prompted each Pax to move to the next station – the movement always being prompted by the completion of the “Farmers Carrying” Pax. The PAX AMRAPd the exercise on the page, (the first time at the station, the first exercise; the second time at the station, the second exercise, and so on). The stations were:

Station 1

  • Side Straddle Hops
  • Turkish Get-Ups
  • Burpee
  • Star Jumps
  • Slalom Ski Jumps
  • Tombstone Burpee

Station 2:

  • Lt. Dans
  • Monkey Humpers
  • Calf Raises
  • Mary Katherines
  • Al Gore
  • Apollo Ohno’s

Station 3

  • Merkins
  • Carolina Dry Docks
  • Plank Jacks
  • Mountain Climbers
  • Shoulder Taps
  • Werkins

Station 4  (not utilized, teams of 4 instead of teams of 5)

  • WWIIs
  • Gas Pumps
  • Low Slow Flutters
  • Freddy Mercury’s
  • Low Dolly
  • Dying Cockroach

This stellar group of men put the work in, with strong effort given by all! TCLAPS. With that, we enjoyed two 10 counts and began to mosey back towards the shovel flag for a quick:


American Hammer x 20 IC



Announcements –

City Slicker – Q School June 4th – speak with him, Boy Wonder, Crawlspace for more details.


Bobbly Knight shared a “Litany in the Wake of a Mass Shooting”, and we closed with that