Slammin Sammies Leg Day

By |2022-06-15T09:03:24-04:00June 15th, 2022|Categories: F3, Greensboro, Slammin' Sammy's Smackdown|

Date: 6/15/2022 Workout: Slammin Sammies Smackdown Location: Lindley Park Pax: Fried Rice, Short Squeeze, Nancy, Houlihan, Belshnickle, Sir Charles, Amphibious, Stella, Nancy, Snakes on a Plane (QIC) Great morning with the temps in the mid 70’s The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of


Be An Asset

By |2022-05-09T12:22:50-04:00May 9th, 2022|Categories: 1F, Closing Time, F3|

Date: 5/5/2022 Workout: Closing Time Location: Jaycee Park Pax: Renaissance (Respect), Burgundy (Respect), The King, Snooki (Respect), Slider, Snow White (Respect), Rabbit (Respect), Red Line, Chase, Gherkin, Mudflap (Respect), Dortmund, Flo, Flat Rate (Respect), Apollo (Respect), Triple Lindy, Striker, Gridlock (Respect), Fore (Respect), Raptor, Patch (Q) YHC’s last Q was back in December at Cougartown.


Ap[plyo]ied Physics

By |2022-05-05T09:07:37-04:00May 5th, 2022|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, F3, Greensboro, Inkwell, NC|

INTRODUCTION The brave and virtuous Pax of Greater Natville & beyond joined YHC for a plyometric extravaganza of legendary proportions. YHC regrets not visiting this premier AO beforehand, however, YHC left with a great appreciation for future devilish self-improvement opportunities at the situs. SQUAT & LUNGE VARIATIONS [single-counts] BROAD JUMP into REVERSE BROAD JUMP 180▫


Slumy’s Magical Mystery Tour

By |2022-04-18T11:36:07-04:00April 18th, 2022|Categories: #bandofbrothers, #f3counts, #HillsAreAlive, #ironsharpensiron, 45 Minutes of Mary, Burpees, Cougar Town, F3, Greensboro, NC|

Per the command of the Great and Powerful Site-Q, I picked up the next available Q slot. I did not know that today was the Sixth Anniversary of Cougartown, the LEGENDARY AO where heroes are born. Learning this, I had to come up with a BootCamp of legendary stature... WARMARAMA The Pax moseyed over to


Saturday Suicide Run

By |2022-04-11T08:39:41-04:00April 11th, 2022|Categories: Cougar Town, F3, Greensboro|

AO:  CougarTown Date:  Saturday, April 9,2022 QiC:  Boy Wonder PAX (4) :  Hall Pass, 50cc, Bodette, YHC- Boy Wonder (Kilowatt for EC Ruck and Kaizen for COT)   Warm-A-Rama: Mosey to Allen park, Karaoke, backward, regular; SSH, Sun Gods, Modified Abe Vigoda, Imperial Walkers   The Thang: Suicide run in Allen Parking Lot. All exercises

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