Date: June 10, 2024

Weather: 61 degree with mostly comfortable humidity

PAX (15): Bootcampers – LYnda, Spare Time, Maneater, Hot Pants, Everest (War Daddy), Etch-a-Sketch, Former FNG John Swain (aka Treadmill), Mesquite (War Baby), Poehler, Saban, Bunny Slope, Wojo (QIC); Splinter Runners – Big Sky, Scooby Doo, Gilligan

A solid group of men descended on Latham Grinder, F3 Greensboro’s original Monday workout, with the goal of getting the week started by getting a little bit better! Whether you joined YHC for the #snotwaggle bootcamp or ran the Vermont splinter loop, we all got better.

TClaps to former FNG John Swain (now Treadmill) who found F3 Greensboro on the web and took the risk to show up. With our special guest present, I made sure to welcome everyone, clearly state the F3 mission and disclaimer about listening to your body, you v. you, modify as necessary, etc. With introductions complete, we had important things to do, so the splinters left and so did the bootcampers…

Warm-O-Rama (String of Pearls style)

The bootcamp began by moseying from the shovel flag to the intersection of Cridland & Wendover to wait on the light and to start the Warm-O-Rama (no Frogger game yet)

  • Side Straddle Hops X 12 IC
  • Imperial Walker X 4 IC…

The light changed, so we resumed our mosey across Wendover and down Cridland to the greenway crossing

  • Imperial Walker X 10 IC
  • Hillbillies X 10 IC

Resume mosey to Latham Rd/Nottingham Rd intersection

  • Sungods X 10 IC (forward and reverse)
  • Chinooks X 10 IC
  • Moroccan Nightclub X 10 IC

Continue and end mosey at Latham Rd/W Northwood St.

  • Don Quixote X 10 IC
  • String Ripper X 10 IC


Pax instructed to partner up (size doesn’t matter) for the following #funishment. Teams instructed to move through 4 sets without stopping until time is called.

Set 1: Burpees to Basecamp – partner A begins burpees, while partner B runs up Everest to Basecamp (Briarcliff Rd) and back. Flapjack until team completes 50 burpees.

Set 2: Merkins to Camp 2 – partner A or B begins merkins, while other partner runs up Everest to Camp 2 (Hill St) and back. Flapjack until team completes 100 merkins.

Set 3: Squats to Summit – partner begins squats, while other partner runs up Everest to Summit (Grayland St) and back. Flapjack until team completes 150 squats.

Set 4: LBCs to Camp 2 – partner begins LBCs, while other partner begins ‘descent’ by running up to Camp 2 and back. Flapjack until team completes 200 LBCs.

Time was called before everyone finished the LBCs, but all teams got really close. Saban provided a 10 count and we reviewed the F3 5 Core Principles and Credo before heading back to the shovel flag. As time was short we ran Latham to Wendover and then along Wendover until it was (mostly) safe to play a quick round of Frogger. Luckily, we all made it back safely!


  • Low Slow Flutters X 10 IC
  • American Hammers X 10 IC


Announcements, COT & Moleskin:

  • Juneteenth Ruck is on Saturday, June 15. Gather 2:30 pm at Center City Park, ruck/walk from 3-5 pm, followed by fellowship at Downtown Foodtruck Festival after. Family friendly – all are welcome! Rucks optional. Sign up via Sign-Up Genius and please volunteer to help if possible.
  • Coffeeteria at Starbucks at Golden Gate Shopping Center.
  • Dude Food this week on Friday is at Mac’s Speed Shop. Meet at noon.
  • TClaps to the guys that shared prayer concerns and praises.
  • Welcome again to Treadmill for joining us today and to everyone for helping him feel welcome and to making sure he completed the workout. We’ll be getting you plugged in via Slack, Shenanigans, welcome email, etc. today.
  • TClaps to Mesquite for crushing the F3 Core Principles today. Dude has been with us just a few weeks, but knows his stuff!
  • Everest (both the hill and our Site Q) never disappoints – thanks for everyone’s great effort this morning. We get up and work together to #DoHardThings!
  • The bootcampers covered over 2 miles today and a lot of it up and down Everest! The rest of your Monday should be easier!

Thanks for the opportunity to Q this morning!