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


Free The Slave In Me

By |2021-07-30T21:36:24-04:00July 30th, 2021|Categories: 1F, F3, Lunatic Fringe|

Date: 7/30/2021 Workout: Lunatic Fringe Location: Greensboro Day School Pax: Short Circuit, Good Hands, JR, Daisy, CJ, Silicone, Ricola, Patch (Q) Weather wasn’t bad. Clear skys. The grass on the fields was pristine. This is a substi-Q for Gunny.  YHC went through some of his BBs last night searching for something uniquely Gunny, and not


Remember the Pain

By |2021-07-29T13:31:57-04:00July 29th, 2021|Categories: Cornwallis' Nightmare, F3, Greensboro, NC|

07/24/2021 AO - Cornwallis Nightmare Q - Bobby Knight PAX - Wojo (RESPECT), Snookie (RESPECT), Windmill (RESPECT), Sir Isaac (RESPECT), Ozone, Houlihan, Marvel, Hoosier, Sir Purr (RESPECT), Viagra (Splinter), Bones (Splinter), YHC Mission was stated. Mosey commenced. WARMORAMA SSH, Imperial Walkers, Windmill, String Rippers, Mountain Climbers, Merkins, Sun Gods, Mosey to the top of the


B.O.G. Got Back

By |2021-07-29T10:57:20-04:00July 29th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, F3, Greensboro, NC, Uncategorized|

Twelve Pax gathered for an epic booty beatdown at the Sad Clown Killer AO. The Q encouraged a "well rounded" effort from the middle-aged marauders and they did not disappoint. Notwithstanding some awkward positions, everyone developed a little mind-muscle connection with the ol' buttisimo. Check it out. THANG Single-Leg Hip Raises off Curb [x20-IC: Left/Right]



By |2021-07-17T09:46:33-04:00July 17th, 2021|Categories: Cougar Town, F3, Greensboro|

Cougar Town Saturday 17July 06:30 - 7:30 Humid Pax (5): Jiggawat, Hall Pass, Magic Dragon, Love Seat, Kaizen QiC: Kaizen Whiffle Bats Whiffle Balls 55 Burpees + 120 Mike Tysons + 40 Burpees Warm-A-Rama Side Straddle Hops Sun Gods Chinooks String Rippers Runner Stretches The Thang Hit n Run Competition Driving contest - longest ball


Feels like we’re part of somethin

By |2021-07-15T20:27:21-04:00July 15th, 2021|Categories: 1F, F3, Slammin' Sammy's Smackdown|

Date: 7/15/2021 Workout: Starmount Stampede Location: Lindley Park Pax: Hermey, The Maneater, Pacer (Respect), Big Sky, Lynda (Respect), Everest (Respect), Nancy, Refi, Hazmat (Respect), Coach K, Snakes on a Plane, Patch (Q) Nancy and I went out for an EC run at 0500.  We waited a few minutes to see if any stragglers came in.


Ready to Serve

By |2021-07-08T12:38:21-04:00July 8th, 2021|Categories: 1F, F3, It's Just Lunch|

Date: 7/7/2021 Workout: It’s Just Lunch Location: Oak Ridge Town Park Pax: Barney (Respect), Black Swan, Spurrier, Ponch (Respect), Kevin (Respect), Daughtry, Dabo, Body Bag, Patch (Q) The Mission of F3 is to plant, grow, and serve small workout groups, for men, for the invigoration of male community leadership. If y'all saw on Twitter, YHC

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