Date: March 15, 2024

PAX: (20) Simone, Nails, Saban, Silicon, Everest (War Daddy), City Slicker, Don’t Cha Know, Graffiti, LYnda, Matlock, Poehler, Drysdale, Stinky Cheese, Explosion, Butterball, Sandpiper, Paci (former FNG Luke Parker & War Baby), Far Sight, Guiding Light, Wojo (QIC)

Weather: Perfect! Cloudy, 59 degrees, light wind at 3.7 mph out of the SW

Beware the Ides of March! 20 PAX entered the urban gloom of downtown #Natville to post at our region’s premier Friday workout. And while today was a retelling of an old favorite, it was no less of a challenge. #TheKIRK, just like F3, always delivers!

“Damn it, Bones, you’re a doctor. You know that pain and guilt can’t be taken away with a wave of a magic wand. They’re the things we carry with us, the things that make us who we are. If we lose them, we lose ourselves. I don’t want my pain taken away! I need my pain!” – Captain James Tiberius Kirk

Set phasers to stun. Here we go…


Mosey to LeBauer Park for a warm up of:

  • Side Straddle Hop x 15 IC
  • Imperial Walker X 15 IC
  • Sun Gods X 15 forward IC
  • Chinooks X 15 IC
  • Sun Gods X 15 reverse IC
  • Wonder Woman X 15 IC
  • Don Quixote X 12 IC (slow Abe Vigoda style)
  • Willie Mays Hayes X 12 IC
  • Lucky 7s (reg merkins, wide merkins, diamond merkins)


Mosey to Church Street parking deck and climb the stairs to the top deck to begin a workout known far and wide in F3 Nation as #TheKIRK…named for the Metro Q who conceived this devious #downpainment. TClaps to Kilowatt for first sharing this #snotwaggle with us back on 12/8/14 and to 3 other Qs here in #Natville who continue to bring this #DRP to us here in Greensboro!

Our goal today was 4 sets of the following:

  • Burpees x 7
  • Merkins x 14
  • Goblet Squats x 21
  • Air Claps x 28
  • LBCs x 35

Run down the deck to street level, then back to top level. This completes Set #1.

Rinse & repeat for 3 more sets – we made it through 2 for 3 complete sets. Upon returning to the top of the deck, PAX encouraged to plank/Mary exercises as group or run down and pick up the 6. 10 counts were offered once 6 was in.

Mosey back down parking deck stairs and across street to finish up.


  • American Hammer X 15 (IC)


Moleskin, Announcements & COT:

  • TClaps again to Kilowatt for bringing this workout to #Natville. Sorry neither he, nor Gunny were here today. #Fartsackers
  • A big #Natville welcome to Paci (former FNG Luke Parker) for joining us. While Simone gets credit for the EH, it’s his M who did the work! Hope to see you again soon, brother, and thanks for jumping right in with a flurry of information during the name-0-rama.
  • Awesome to have Explosion back out at the Funk. You were leading from the front, brother!
  • We covered nearly 2.5 miles during today’s shenanigans. Graffiti and Don’t Cha Know were running strong today. DCK, I can see the benefit of your trail running! Can I be like you when I grow up??
  • TClaps to strong Site Q work by Drysdale and P-O-E-H-L-E-R. In recognition of your awesomeness, you both received Wojo autographed copies of today’s Thang, suitable for framing!
  • Everest was rocking the Wolfpack red hat at the workout this morning. Great win over Duke last night by the wuffies. Good luck against UVA tonight!
  • SILICONE!! Welcome back (again), brother. I know you first posted last Friday, but it was great seeing you back in the gloom and you were the obvious recipient of today’s PAX-of-the-Day award, presented by Saban. You get to pass it along next week!
  • City Slicker’s word of the day = DISCIPLINE. In what areas of our lives are we doing well, and where do we need some work? How can we get improve?
  • 3rd F workday at Peacehaven Farm tomorrow from 9 am to noon (or for whatever time you can). Text or DM Tommy Boy if you can make it.
  • City Slicker announced the Sharpe Road Church of Christ Men’s Ministry Summit 2024, featuring F3 Greensboro PAX Tammy and Big Papi. You can find out more and register through this link:

City Slicker took us out!

Always a honor and privilege to Q and appreciate the opportunity.