Date: August 7, 2023

Weather: 71 degrees w/ 95% humidity, light breeze

PAX: Ozone, Sand Piper, Amphibious, Everest, Huggies, Blue Oyster, Wojo (QIC)

A Monday Q is easy to forget coming off a weekend, but a good site Q and Shenanigans are great resources if utilized properly. Unfortunately for me, I did not do that until early last evening, but luckily there was still time for a proper (but late) pre-blast and to plan the workout. But that may have been unlucky for the Pax…as I threw a lot at them this morning!

At 5:30, I called the group to order and said the mission statement and disclaimer. with Huggies just getting back from a EC run, we stayed put in the parking lot to get loose and ready for the workout.


  • SSH X 10 IC
  • Imperial Walkers X 10 IC
  • Sun Gods X 10 IC (forward & backwards)
  • Don Quixote (Abe Vigoda style) X 10 IC
  • String Rippers X 10 IC

Group mosey to corner of Cridland & Wendover for a little cross-Wendover Frogger. Continue mosey along Wendover Ave to Latham Rd. to reach the Everest Base Camp. It was time to do our real work this morning! No one was injured crossing Wendover or getting to Everest?

Thang – 3 separate routines for full-body #funishment

 – The Dirty MacDeuce – set of three exercises (upper body, lower, abs), 12 reps each, run to Camp 1 and back down repeato twice for 3 rotations. YHC called cadence for rotation 1, but the PAX all called an exercise in rotations 2 & 3. When finished, the PAX all ran up Everest to to the first stop sign

  • Rotation 1: Merkins (single down), Wojo Squats (IC), LBCs (IC) – run up Everest to the first stop sign and back down
  • Rotation 2: CDDs (IC) – Amphibious, Lunges (1o each leg) – Sand Piper, Box Cutter (IC) – Everest- run up Everest to the first stop sign and back
  • Rotation 3: Alternating Shoulder Taps (IC) – Ozone, Standing Box Cutters (IC) – Blue Oyster, Freddie Mercury (IC) – Huggies

– B.L.I.M.P.S. – OYO one time through the , then run up Everest to the second stop sign (Camp 2). Plank for the 6.

  • 5 Burpees
  • 10 Lunges (each leg)
  • 15 Imperial Walkers (IC)
  • 20 Merkins (single count)
  • 25 Plank Jacks
  • 30 Squats

– B.O.M.B.S. – Partner up. Partner one stays put and starts the exercise while partner 2 runs to Camp 3 and back. Flapjack and repeato until time is called. Due to time constraints, we modified from partner work with set numbers (50, 100, 150 reps, etc…) to AMRAP until relieved by partner.

  • Burpees
  • Overhead Claps (while Squatter)
  • Merkins
  • Big Boy Sit Ups

We got through the Overhead Claps and then time was called.

As crossing Wendover on the way to Everest was a bit too Frogger-ish, we returned to the shovel flag via Latham Road to Cridland via a Native American Run. After we crossed Wendover again, we moseyed back to the parking lot.


  • American Hammers X 5 (IC)


Moleskin & Announcements

  • Great work today by all! Cobains for the late pre-blast and uneven route over to Everest. Appreciate everyone participating in choosing & Qing an exercise during the Dirty MacDeuce. Always good to use the creativity of the PAX and give everyone time in the Q-saddle!
  • Huggies is looking to hand off the Latham Grinder shovel flag. He has Qs into October so step up if you want to be the new Site Q!
  • F3 Greensboro’s quarterly Adopt-A-Highway clean-up is this Saturday at 9 am following all workouts and coffeterias. Meet in the parking lot and Mt. Pisgah UMC and we’ll knock it out.
  • Be sure to take advantage of weekly 2nd F opportunities – Wednesday morning Coffee & Discussion at Panera Bread (Lawndale Drive location); Wednesday afternoon Hump Day Happy Hour (HDHH) at monthly rotating locations (August is Village Beverage in Summerfield); Friday lunch Dude Food gatherings at noon (see weekly restaurant choice via Slack and Twitter).

Always a privilege to lead. Have a great week!