F3 Cornwallis Nightmare

  • Saturday, May 18, 2024
  • 0700 – 0800
  • 61º F

I wanted to do something different. I was also keeping a close eye on the forecast and thought it may rain so I decided we would work out under cover & run back a workout I did at Wakanda in February.


The Pax of: Wojo (respect), Stretch (respect), Schnitzel (respect),  Xerox (respect), Everest (respect), Bruce Lee, Hazmat (respect), Ontime, Dano, Hot Pants, Stinky Cheese, and  Akron QIC

The mission of F3 was affirmed

The Mission of F3 is to plant, grow, and serve, small workout groups for men for the invigoration of male community leadership

and the disclaimer dispensed.

With the Pax assembled we stayed put just to

The Warm-A-Rama

  • Side Straddle Hops x 15 IC
  • Sun Gods, Reverse,
  • String Rippers
  • Windmills x 10 IC
  • Hill-Billy’s


With muscle groups warmed, we did a short mosey to the shelter by the baseball field. I had previously unloaded a ton of gym equipment that included a weight bench, jump ropes, anab wheel, medicine balls, an Olympic bar, plate weights, battle rope, kettlebells, and dumbbells.

The Thang

We did a Tabata-style workout with 45 seconds of work and 15 seconds of rest/transition. The exercises included

  1. Jump Rope
  2. Inclined dumbbell press
  3. Battle rope
  4. Band Pull Apart
  5. Land mind presses
  6. Wall balls
  7. Ab wheel rollouts
  8. Ab mat sit-ups
  9. Kettlebell swings
  10. Side lateral raises

After 4 rounds we moseyed back to the shovel flag


  • Alternating V-ups
  • American Hammers



– Adopt a street cleanup at 9 am

– Gear Portal is open. Links are on Slack and will be in Shenanigans

– Lots of guys are coming off surgery or entering surgery soon.


Bruce Lee took us out




  • Everyone for showing up
  • Xerox for the effort despite the shoulder
  • Everest on the battle ropes
  • Bruce Lee gave every exercise max effort
  • Dano for killing the land mine presses
  • Wojo for the opportunity to lead and giving the workout max effort

My M for encouraging me at 0626am to go with my “Gym Workout”