Cornwallis Nightmare

  • Saturday January 21, 2023
  • 0700 – 0800
  • 30º delightful


Wojo – RESPECT, J Love – RESPECT, Phoenix – RESPECT, Bodett, DontChaKnow – RESPECT, Stretch – RESPECT, Drizzle – RESPECT, Ozone – RESPECT, Kerox – RESPECT, Mugsy, Tommy Boy – RESPECT,  Schnitzel – RESPECT, Amicus, DQ, Scooby Doo – RESPECT, Stinky Cheese – RESPECT, 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 a mosey over to the church parking lot for:

The Warm-A-Rama:

  • The Motivator starting at 7
  • Sun Gods x 15 IC, Chinooks x 15 IC, Cherry Pickers x 15 IC, Sun Gods (reverse) x 15 IC
  • Hug Thy Self OYO
  • Abe Vigoda x 10 IC
  • String Rippers x 10 IC
  • Mountain Climbers x 15 IC

We then lined up on one bump for lucky 7s. Start with 1 Squat on this end, run to the other bump, perform 6 Merkins, then back to this end for 2 Squats, followed by 5 Merkins on the other end (always adding to 7). Pax planked when finished until all had completed their rounds. With that we were warmed up, ready and in position for:

The Main Thang:

We moseyed over to the safety town parking lot. We divided in to two teams of 5. One member of each team would start at one of the 4 stations laid out. The fifth station was a farmers carry with 40lb buckets. This team member would circle around the parking lot next to the Rec Center and back to the starting position. Once this team member 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

  • Turkish Get-Ups
  • Burpee
  • Star Jumps
  • Slalom Ski Jumps
  • Tombstone Burpee
  • Triple Bear

Station 2:

  • Lt. Dans
  • Monkey Humpers
  • Calf Raises
  • Mary Katherines
  • Al Gore
  • Copperhead Squats

Station 3

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

Station 4

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

TCLAPS – this stellar group of men put the work in, with strong effort given by all! YHC chose a longer route for farmers carry over trying to get through all six rounds – way to work men!


Box Cutters x 15 IC

Cindy Crawford x 15 IC (each side)

American Hammer x 25 IC (to give time for Schnitzel to join in the fun!)


Announcements –

Safety and preparedness:

  • Situational awareness – for those working out at Country Park/Jaycee – there is an AED located just inside the Tennis Center central walkway
  • 50cc and Tommy Boy are working on two opps for CPR training. One through a contact of 50cc (for $50), another through the American Heart Association (for a donation to the AHA on behalf of F3 Cardinal) – check forthcoming Shenanigans for more details
  • Site-Qs and/or Qs – best practice is to keep a cell phone on you (especially when moving away from parking lots/peoples phones

Service Op Today 0900: Tommy Boy shared an opportunity to help a neighbor: wheelbarrow and shovels would help – way to go TB

F3 Greensboro has adopted a road (Pisgah Church); first clean up coming in Feb. Once we’ve completed 2 clean-ups a sign with F3 Greensboro is placed

Apollo on Q next week: 1/28


Praise shared by Stretch

Prayer and support for Kaizen as shared by Xerox

Namarama (got that a little out of order this am…but effective none the less)

YHC took us out with arms extended on the shoulders of one another – thankful for the men on our left and our right…and eager to have others join in this circle in the days ahead.