Cornwallis Nightmare 

  • Saturday February 3, 2024 
  • 0700 – 0800 
  • 30⁰ and crisp 


Sir Isaac – RESPECT, Norwood – RESPECT, Pacer – RESPECT, Bodette, Sacked – RESPECT, Jitterbug – RESPECT, Wojo – RESPECT, Everest – RESPECT, Schnitzel – RESPECT, Huggies, Settlement, Hop Scotch, Dont Cha Know – RESPECT, 3 for 1, Stretch – RESPECT, STP – RESPECT, Flight Attendant, Cecil, Pacesetter, Bruce Lee – QIC 

With Flybys – Beaver, Refi, Footloose, and friends; and Awkward 

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 no FNGs present the Pax engaged in their various forms of work: Road Running, Trail Running, etc. The tales of the bootcamp follow.  

We took off towards the park gate with a traveling warm-a-rama 


  • Mosey followed by 
  • Karaoke  
  • High Knees  
  • Butt Kickers  
  • High Knees, to the gate  
  • Walking Sun Gods x 15 IC, Chinooks x 15 IC , Sun Gods x 15IC (reverse), from the gate to the top of the hill by the shelter, then  
  • Mosey to the bottom of the hill headed W, where we stopped for 
  • Abe Vigodas x 12 IC,   
  • String Rippers x 10 IC 
  • Runners Stretch R & L 
  • Merkins x 20 
  • Then completed our mosey to the base of Wickeds Folly, the site of the thang 

The Thang: 

Pax tripled up for a three-person grinder. Pax 1 would stay at the bottom of the Wickeds Folly and AMRAP listed exercises, Pax 2 would AMRAP exercises at the top of  Wickeds Folly, and Pax 3 would transition between stations, relieving his partner once he arrived.  



Station 1 (bottom)  Station 2 (top) 
Werkins  Imperial Storm Kickers 
Mtn Climbers  Donkey Kicks 
Turkish GEt Ups  Carolina Dry Docks 
Alternating Shoulder Taps  Fox Holes 
MOnkey Humpers  Jumping Lunge 
PLank Jacks  Mike TYsons 


The Pax grinded through all 12 exercises thrown at them. We then backwards walked for 100 yards beginning to make our way back to the shovel flag with a traveling mary 



Stop 1 of traveling mary: Low Slow Flutter x 20 IC 

Stop 2 of traveling mary (top of hill by shelter): Box Cutter x 20 IC 

Stop 3 of traveling mary (gate into the park): Cindy Crawford x 10IC each side 

Stop 4 of traveling mary, back at the shovel flag: American Hammers 31 IC – kept going until all the running joined us on their six; ironincally, 3 for 1 was the last to join us and we stopped at his name sake 



COT –  

Some details will be redacted for the sake of the T in the COT, topics and appropriate specifics include:  

Remember Pax lifted up: Pulp Fiction and Amicus with loss of loved ones 

Announcements –  

  • Coffeteria – Brueggers 
  • Bodett – help unload and get settled back into their house 

YHC took us out – each man should look not only to his own interests, but also to the best interests of others   


Moleskin – Great to see so many different activities and the ways in which Pax can connect with one another and spur one another on! 

I began to write about the efforts I saw on display on Wickeds Folly this morning and realized, everyone gave great effort. Hills suck and the HIM who summited each attempt are all worthy of praise. The effort, the camaraderie, the high fives and words of encouragement…each Pax gets a shout out for the collective effort this morning.