Date: June 19, 2024

Weather: 65 degrees, 86% humidity, light SSE wind

PAX: Runners (6) – Bobby Knight, Norwood, Gilligan, White Lightening, Schnitzel, Pamela; Ruckers (4) – Hot Wire, Snowflake, Sacked, Bones (War Baby);  Boot Campers (14) – STP, Akron, Bunny Slope, Ozone, Big Papi, Nomex, 3 for 1, Butt Fumble, Ricola, Scooby Doo, Jitterbug (War Daddy), Silicon, Hall Pass, Wojo (QIC)

YHC was very happy to have the Q today as the workout theme, Juneteenth, was the obvious and only choice! I hope I brought some education and thought-provoking information to you all today.

As a strong group of 24 PAX gathered at the shovel flag, I welcomed everyone, stated the F3 Mission and relevant disclaimer and then told the PAX the following about Juneteenth.

Juneteenth is also known as America’s “Second Independence Day” or “Freedom Day” celebrates June 19, 1865, when Union Major General Gordon Granger arrived in Galveston, TX and announced the end of the Civil War and the emancipation of enslaved African Americans (which was over 2.5 years AFTER President Lincoln’s Emancipation Proclamation). Here are some key points:

  • Juneteenth is a day of celebration & education
  • It’s a symbol of freedom and the struggle for civil rights
  • Became a Federal Holiday in June 2021
  • Reminder of the continued and enduring fight for freedom, justice, equality and inclusivity

I asked the PAX to consider these points as the ran, rucked and boot camped this morning. With that we all began our work, and the boot campers moseyed with me down the parking lot for the…

Warm – O – Rama:

  • SSH X 19 (IC)
  • Imperial Walkers X 19 (IC)
  • SunGods X 19 (IC) – forward & reverse
  • Willie Mays Hays X 19 (IC)
  • Don Quixote X 19 (on my down = Q fail!)
  • String Rippers X 19 (IC)


Today’s Juneteenth themed workout was modeled on a CrossFit WOD, but incorporated F3 exercises to get all aspects of a boot camp #DailyRedPill – upper body, lower body, Abs & cardio.

PAX instructed to move through the exercises below and then run a lap either with one of the four weight vests or to run without. The GOAL: Repeato AMRAP (as many rounds as possible!!) until I call OMAHA!

  • 6 – Burpees
  • 19 – WWII Sit Ups
  • 18 – Merkins
  • 65 – Side Straddle Hops (single count)
  • Run a Lap around the two far medians (likely 250-300M) – PAX suggested to run at least one lap with a weight vest.

Most PAX finished at least 4 rounds with most being done or in the process of their 5th round when time was called.

PAX were given two 10 counts, then we recover-walked to the dumpsters, then moseyed back to the shovel flag.


  • Low Slow Flutters X 19 (IC)
  • American Hammers X 19 (IC)


  • F3 GSO/NA Camp-Hike Trip is July 19-21. Snowflake reported 48 have signed up. Get signed up if you plan to attend. PAX & all 2.0s welcome!
  • 3-f0r-1 will lead today’s discussion at Panera and will be sharing a quiz on  F3 Natville Slack for PAX to complete as part of our time together
  • Jitterbug leading a hiking trip July 6-8 (I think that is right). Reach out to him directly for details if you would like to join.
  • Check out the various Juneteenth celebration options around town today – UNCG from 11 am – 12:30 pm (featuring Gangrene), Black Farmers Market at Hayes Taylor YMCA, etc.
  • 4th of July Convergence – details coming soon!
  • Alert: Stinky Cheese’s 2.0 Albert Smeltzer is swimming at the Olympic Trials in Indianapolis tomorrow in the 50M Free with a chance to make the US Olympic team this summer. He’s 16!!


  • Great work today and it was great to see Hall Pass & STP back out in the gloom! A special shout out also to Nomex, who we usually don’t see on Wednesday.
  • TClaps to all the boot campers who ran/shuffled/walked at least one lap with a weight vest. I think nearly everyone did it at least once! Thanks to Sacked, Akron and Bunny Slope for lending us their vests.
  • I shared the following message during COT, courtesy of my M (Brook) and The Center for Creative Leadership:

Juneteenth serves as a poignant reminder of the day in 1865 when the news of freedom reached the last enslaved African Americans in Galveston, Texas, over two and a half years after the signing of the Emancipation Proclamation.

Ms. Opal Lee, a 97-year-old retired teacher, counselor, and activist, is often referred to as the “Grandmother of Juneteenth” for her success in elevating the holiday to national consciousness. Her advocacy included leading 2.5 miles walks each year, representing the amount of time it took for news of the Emancipation Proclamation to reach Texas. And in January 2017, she pled the case for a federal holiday directly to the President. In addition to her persistence and creativity, she offered the nation a story for how we can reconcile a painful moment in our past and transform it into celebration for progress and fuel to continue our journey to unity and equity.

In honoring Juneteenth, here are a few steps we can all take:

  • Educate ourselves: Learn more about Juneteenth, its historical significance, and social, political, and emotional ramifications.
  • Celebrate progress: Remember Juneteenth is a day of celebration. Commemorate the progress we’ve made towards freedom and equality.
  • Amplify voices: Lift up voices, like Ms. Opal’s, who are calling for a more equitable world and open dialogue about oppression and resilience.
  • Share the story: Juneteenth isn’t just a story of the marginalized, it’s an integral part of our American history. Encourage everyone to embrace this as part of our shared narrative.
  • Emulate Ms. Opal’s resilience by inspiring change, standing up for racial justice, and never ceasing in our pursuit of a more equitable future.

As we reflect upon Juneteenth, we can glean lessons of leadership, timeless in their potency and power, that span our differences to create a common story of progress and change. This understanding instills in us conviction to navigate our contemporary challenges with resolve and resilience.

It’s always and honor and a privilege to Q. Thanks for the opportunity!