• Tuesday August 8, 2023
  • 0530 – 0615


Finkle, City Slicker – Respect, Mickelson, Blue Oyster – Respect, Ricola, Viagra – Respect, Gilligan, Scooby Doo – 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 for this salty group of veterans and then we set out on a short mosey out to Cornwallis, down to Hamilton and back into the parking lot to the pick up line shelter. We then circled up for:

The Warm-A-Rama:

  • Goofballs x 15 IC
  • Merkins x 10
  • Sun Gods x 10 IC, Chinooks x 10 IC, Sun Gods (reverse) x 10 IC, Cherry Pickers x 10 IC
  • Merkins x 10
  • Abe Vigodas x 10 IC
  • String Rippers x 10 IC
  • Merkins x 10
  • Imperial Walkers x 10 IC
  • Merkins x 10
  • Plank Jacks x 1 IC
  • Merkins x 10

With that we were warmed up for:

The Main Thang:

YHC developed this workout thinking of dividing into teams of 5, I made a quick modification and divided us into teams of 3 (with YHC as the remainder) and that is exactly what was provided this morning. YHC explained that each pax would start at one of the 5 3 stations laid out. The fifth third station was a farmers carry with ~30lb buckets along the edge of the parking lot to the designated cones 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:

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

Station 2

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

Station 3 1

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

Station 4 2

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

This stellar group of men completed all six rounds of work with strong consistent effort given by all! TCLAPS. With that, we enjoyed a well-deserved Body Destroyers 10 count, and the proceeded into:


Plank around the world: straight left arm side plank, regular high plank, chill-cut plank, straight right arm side plank, bridge/table plank, then

American Hammer x 20 IC



Announcements –

Street Clean-Up this Saturday (8/12) 0900 from Mt. Pisgah UMC Parking lot

Labor Day Convergence – Jamestown Beatdown – details forthcoming


Blue Oyster had it on his heart to remember our kids as they are heading back to school and all that goes along with those transitions.

YHC took us out with thanks for the mercies that are new every morning, and remembering the requests shared by others in the COT.


City Slicker – quickly proclaimed “I’ve seen those buckets before” upon his arrival to the AO and accurately surmised the workout that was to come – thus the title of the BB