Date: 4/17/24

Pax (31): Bootcampers (11) – City Slicker, Jitterbug (bootcamper & trail runner), Ricola, Silicone, Akron, Big Papi, Extra Point, Double Check, Blowout, Bunny Slope, Wojo (QIC); Runners (11) – Achy Breaky (F3 Wilmington), Trump (F3 Wilmington), Ugly Stick (F3 Wilmington), Brackish (F3 Wilmington) – War Baby, JLove, LETC (F3 Wilmington), Gilligan, White Lightning, Bird’s Nest, Chinese Downhill (F3 Wilmington), Norwood, ; Ruckers (6) – Bones, Sugar Cake, Sacked, Scooby Doo, Snowflake, Bodett ; Riders (3) – Houlihan, Don’t Cha Know – War Daddy, Stryker

Weather: 60 degrees & a light breeze

Always, always LOVE Qing at the Hump or the Nightmare, as it is the F3 Greensboro #MOTHERSHIP! This morning the workout set-up took a little longer than expected (#technicaldifficulties), so I rolled in HOT to the middle of a big circle of PAX wondering if they were going to have a Q today. As there was a big group of bootcampers, runners, ruckers & riders, I quickly (and possibly incoherently) babbled through the F3 Mission Statement, asked for Pax to name the 5 Core Principles and the disclaimer. Once that was complete, the PAX dispersed in their groups to their WOD, with the bootcampers moseying with me from the Shovel Flag to the church graveyard parking lot.


  • Side Straddle Hop X 15 (IC)
  • 2 Burpees
  • Imperial Walker X 15 (IC)
  • 2 Burpees
  • Sun Gods X 15 (IC) – forward & reverse (sobriety style optional)
  • 2 Burpees
  • Don Quixote (Abe Vigoda Style) X 10 IC
  • 2 Burpees
  • String Ripper X 10 IC
  • 2 Burpees

Mosey from the church parking lot to the baseball field. I knew I had forgotten something for the W-O-R, but we kept moving.

THANG: Two separate parts to today’s #downpainment – not related, but each would leave a mark!


Pax were asked to circle up around home plate for the ultimate #crowdpleaser. This is a no rest set (modify as necessary) circuit, so keep that core tight and push as much as possible!

  • Plank (30 seconds – 3 Pax w/ 10 counts)
  • Chilcutt Plank (30 seconds – 3 Pax w/ 10 counts)
  • Merkins X 10
  • Amazing Spider Man (right leg) X 10 IC (fast)
  • Merkins X 10
  • Plank (30 seconds – 3 Pax w/ 10 counts)
  • Chilcutt Plank (30 seconds – 3 Pax w/ 10 counts)
  • Merkins X 10
  • Amazing Spider Man (left leg) X 10 IC (fast)
  • Merkins X 10

TClaps to the PAX for getting through this

Star B.L.I.M.P.S. – a fun take on a F3 staple, and it got real during set 3!

Set 1 (5 WWII sit-ups in center between each cone, sprint to each cone, then sprint back)

  • 2 Burpees
  • 4 Lunges (each leg)
  • 6 Imperial Walkers
  • 8 Merkins
  • 10 Plank Jacks
  • 12 Squats

We quickly adjusted to 5 WWII sit-ups  in center between each cone.

Set 2 (5 WWII in center between each cone, sprint out & sprint back):

  • 4 Burpees
  • 8 Lunges (each leg)
  • 12 Imperial Walkers
  • 16 Merkins
  • 20 Plank Jacks
  • 24 Squats

Set 3 (5 WWII in center between each cone, sprint out & sprint back):

  • 6 Burpees
  • 12 Lunges (each leg)
  • 18 Imperial Walkers
  • 24 Merkins
  • 30 Plank Jacks
  • 36 Squats

Set 4 (5 WWII in center between each cone, sprint out & sprint back):

  • 8 Burpees
  • 16 Lunges (each leg)
  • 24 Imperial Walkers
  • 32 Merkins
  • 40 Plank Jacks
  • 48 Squats

The Pax made it through the Lunges in Set 4 before time was called. The Pax planked waiting for the six and then left the baseball field for the parking lot. TClaps to the PAX members who helped me collect the cones and lights. Many hands make light work!

Native American Run back to the Shovel Flag until Akron called a “Jail Break” for a final 150 yard-ish sprint.


  • Over Unders X 10 IC
  • American Hammers X 5 IC



  • Coffeeteria & Conversation today at Panera Lawndale – Sugarcake provided topic: Pax lessons they want to share
  • HDHH this afternoon at Joymongers (not Tap Room). JLove may or not be there at 4 pm. Official Start 5-5:30.
  • VQ for Buttons tomorrow at Ink Well (Smith HS) – get there to support him!
  • Men’s Ministry Summit at Sharpe Road Church of Christ, April 26-27. If you are not running the Ragnar, sign up HERE. Cost is $60 for Friday night and Saturday through lunch. City Slicker is the Men’s Ministry Leader, and F3 Greensboro’s own Big Papi & Tammy are on the program for Saturday.
  • Annual F3 Greensboro Camp Hike Trip at Grandfather Mountain, July 19-21.

Moleskin & COT:

  • It was great to have Chinese Downhill back in #Natville and special welcome to the 5 other F3 Wilmington brothers – Achy Breaky, Trump, Ugly Stick, Brackish and LETC – who joined us for the Hump splinter run today. Come back anytime. And, as someone who has posted in Wilmington several times, I strongly recommend posting with the F3 Cape Fear PAX!
  • Awesome to see such a large group of PAX out today, and good for you all for choosing the workout type you needed most today.
  • Several prayers requests were mentioned and lifted up during COT. Keep guys and their families in your prayers – particularly Egg Plant who is scheduled for hip surgery tomorrow (Thursday). Great to have Silicon back at the Hump!

YHC took us out in a Ball of Man. Always a pleasure to lead!