• Saturday February 18, 2023
  • 0700 – 0800
  • 26º and CRISP (once again)


Don’t Cha Know – RESPECT, Phoenix – RESPECT, Poehler, Tommy Boy, Comeback, Hot Pants, Flo Jo, Bruce Lee – QiC

TCLAPS to these Hearty HIM who were not turned away by the plummeting temps.

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 intro and we set out on a brief mosey down Lincoln and circled back to pick up the Pax coming in hot. We continued back down Lincoln and into the school parking lot for:

The Warm-A-Rama:

  • Imperial Walker x 15 IC
  • Hillbillys x 15 IC
  • Side Straddle Hops x 15 IC
  • Sun Gods x 15 IC, Chinooks x 15 IC, Sun Gods (reverse) x 15 IC
  • String Rippers x 10 IC
  • Abe Vigodas x 10 IC
  • Walk it out to Plank and then Mountain Climbers x 15 IC
  • Then circled up for a Merkins Ring of Fire to 100 – well done

A little longer with the warmarama this am to counteract the chilly temps. With that we gather at YHCs truck for:

The Thang:

YHC revealed some heavy stuff: Ruck, Sandbag, cinder blocks, kettlebell, and a couple of dumbbells.

Two Pax would be responsible for carrying these objects from this point to the next stopping point. The next stopping point was determined by the remaining Pax, who would mosey there and complete the stated exercise until the burden carrying Pax arrived.
YHC envisioned running about 100-150yds between exercises. YHC also envisioned these objects would require 2 trips. However, the initial pairing demonstrated that they could all be carried at once and that was continued for the duration of the beatdown. The Pax inchwormed along in this method down Willow and up and down the hill on Tuscaloosa to the Blueford school parking lot where we reversed course and made our way back to the vehicle, deposited the heavy stuff and moseyed back to the flag.

Exercises rotated Chest/Arms, Legs, Core and included: T-Bar Merkins, Squats, LSFs, Alt Shoulder Taps, Lunges, LBCs, HR Merkins, Lt. Dans, WWIIs, etc

Botcampers and Ruckers reassembled back at the shovel flag for:


Box Cutters x 15 IC

Cindy Crawfords (right) x 15 IC, Cindy Crawfords (left) x 15 IC

Chillcut Hip Dips x 15 IC

American Hammers x 15 IC




Street Clean up TODAY  (Saturday, 2/18) and quarterly for the next two years (Pisgah Church) from Battleground to GFD Station 40

Community Housing Solutions first workday March 4

Coffeteria Convergence – NEXT SATURDAY 2/25 at A Special Blend on W Market.

Check out Greensboro Farmers Curb Market (Yanceyville) – both as potential future coffeteria location and support Tommy Boy’s M who has a booth set up there


Remembering the needs expressed (details stays with the Pax); for interactions with neighbors, interactions with co-workers, and in support of our Ms and all they are handling.

YHC took us out