To Infinity and Beyond @ Sad Clown Killer

By |2021-09-23T14:06:08-04:00September 23rd, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, F3, Greensboro, NC|

The theme of this workout was to "infinity and beyond". The Pax ran a figure eight loop with four stops along the way. There was a "wall" station, a Merkin (push-up) station and plenty of creative "hill work" at the inclines. All got better. W.A.R. HUG THYSELF TWIST MONSTER LEG CIRCLES STANDING ROLL OUT WALL


Break the Cycle

By |2021-09-18T10:24:00-04:00September 18th, 2021|Categories: #ironsharpensiron, F3, Greensboro, NC, Wakanda|

09/18/21 AO - Wakanda Q - Bobby Knight PAX - Akron, Poehler, John Coctostan, Steel Drum, Serena, Gang Green, HBO, Humphrey Bogart, Shrinkage, YHC Mission was stated and core principles were recited. And then we moseyed. WARM-O-RAMA Once around the track, then SSH, Hillbillies, Sun gods, Dips on the stairs, Abe Vigoda, String Rippers, Mountain


The Tenzing Norgay

By |2021-09-08T12:23:35-04:00September 8th, 2021|Categories: F3, Greensboro, Latham Grinder|Tags: |

Date:  Monday, September 6, 2021 AO:  Latham Grinder (Labor Day Convergence) QiC:  City Slicker, Boy Wonder PAX (44):  Humphrey Bogart, Amphibious, Norwood, Snakes On A Plane, Hazmat, Saban, Golden Corral, Crawlspace, Sacked, Bobby Knight, Akron, TJ Hooker, Awkward, Big Worm, Foot Fairy, Goku, DQ, Scratch, Cheddar, Hoosier, Stickshift, Weed, Bones, Flo Jo, Square, Stretch, Socrates,


Leg-itimate Beatdown

By |2021-09-08T11:44:18-04:00September 8th, 2021|Categories: F3, Greensboro|Tags: |

Date:  Wednesday, September 8, 2021 AO:  Local Honey QiC:  Boy Wonder PAX:  FloJo, Newhart, City Slicker, Toto, High Heels, Ricardo, Bobby Knight, Mare, A6, Humphrey Bogart, Drysdale, Etch-A-Sketch, YHC Warm-A-Rama: Slowsy, Karaoke, Skip, Backwards, Copperhead Squats, Imperial Walkers, Hillbillies, Abe Vigoda, String Ripper, Quad Stretch The Thang: 12 exercises, all 10 IC (10 count IC


If they can make cauliflower into pizza crust and rice, then we can do this!

By |2021-08-31T11:12:38-04:00August 31st, 2021|Categories: #ironsharpensiron, Arise, F3, Greensboro|

Arise 5:32 am-6:15 am 70 degrees Fahrenheit, 88% humidity, wind 2 mph Total distance 1.02 miles PAX: 10 total including QIC:  WKRP(respect),Nancy, Dial-Up (respect), GoldenCorral, SnakesOnFlight, FloJo, Saban, ElmerFudd, Ricardo,High Heels-respect(Out of town guest-Wow!) MissionF3/Disclaimer Q did not sleep well.  Then alarm did not go off.  I had 20 minutes to get to downtown Greensboro


Smoked Shoulder in Randolph County

By |2021-08-23T21:12:33-04:00August 23rd, 2021|Categories: 1F, F3|

Date: 8/21/2021 Workout: Randolph (Area 43) Location: Creekside Park Pax: Curb Appeal, Flip Phone, Frisbee Golf, Tweety Bird, Marshal Dillon (Respect), Salmon Ladder, Ninja, Bulldurm (Respect), Ricky Bobby, Patch (Q) 2-minute warning called; 1-minute warning called. Introduction of the Q. The Mission of F3 is to plant, grow, and serve small workout groups, for men,


297 Trust Board

By |2021-08-20T20:05:17-04:00August 20th, 2021|Categories: 1F, F3, Sweat Angel|

Date: 8/19/2021 Workout: Sweat Angel Location: Jaycee Park Pax: Butt Fumble, Snookie (Respect), Jitterbug (Respect), Three Card Monty, Patch (Q) The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership. There will be no running today; however, there will be movement.  Modify as


The Salmon of Capistrano

By |2021-08-17T19:07:20-04:00August 17th, 2021|Categories: 1F, F3, Jamestown Beatdown|

Date: 8/16/2021 Workout: Jamestown Beatdown Location: Life Community Church Pax: Mallard, Matchbox, Gold Digger, Fletch (Respect), Rubble, Patch (Q) This was a substi-Q for Toto.  It lingered on Twitter for a bit before YHC picked it up.  After the Ragnar race this past weekend, I was quite sore and tight.  EC warmup was in order.


Rainy Day at Wakanda

By |2021-08-09T12:15:11-04:00August 9th, 2021|Categories: F3, Greensboro, Wakanda|

PAX: Flo Jo, Luke Cage, Don’t Cha Know, Tommy Boy, Bruce Lee QIC: P-O-E-H-L-E-R 6 guys did various things while at Wakanda. 3 boot camped, 2 rucked, and 1 did a Murph. At the end of the day we were all wet. The temperature was good and the rain was at times a relief as


B is for beatdown

By |2021-08-05T20:50:30-04:00August 5th, 2021|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, Burpees, Closing Time, F3, Greensboro, NC|

The Q had the privilege of leading twenty-eight studs at Closing Time. He promised them a classic beatdown. He delivered. Warm Up Mosey to the parking lot in front of the Red Gate at Country Park. Side-Straddle-Hop [20 In Cadence] Toy Soldier [20 In Cadence] The Thang Instruction: Starting at the Intersection of the Red

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