By |2020-09-29T11:48:19-04:00September 29th, 2020|Categories: #ironsharpensiron|

Date: 9/29/2020 5:05 AM: I woke up and "Oh CRAP, I'm late!" At least a 20 - minute ride to Kernodle Middle School track. I hit the bathroom, threw mouthwash in my mouth, grab shirt, shoes, phone, wallet, and bag of flashlights. I put on clothes while walking downstairs to grab a Gatorade (couldn't find


That was ridiculous

By |2020-09-26T10:43:46-04:00September 26th, 2020|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Rainbow Dash|

W.A.R. Peaceful Warrior (Toy Soldier variations) [ICx20 for all] *pause-pulse at top of movement Opposite Leg - Opposite Hand Same Leg – Same Hand Alternating Side Leg Raise Alternating Rear Leg Extension Mosey to Soccer Field Opener Walking Merkins around soccer field *Pax line up SD & perform pushup in unison BEAR *everything Single Count


No Tree Huggers Allowed!

By |2020-08-20T07:37:52-04:00August 19th, 2020|Categories: #ironsharpensiron, F3, Greensboro, NC|Tags: |

It's Just Lunch August 19, 2020; 12 noon Oak Ridge Town Park Weather:  84 degrees, sunny Total mileage: 1.60 mi PAX(10): EPA, Spurrier, Nutmeg, Magician, Dabo, Byrider, Daughtry, Barney, Ponch, WKRP-QIC.  Since I don't know how to use my phone, I was unable to tape Namarama since I still do not know how to use


What happens when you mix Broga, Milates, Wojo and Mall Cop?

By |2020-08-17T14:47:14-04:00August 17th, 2020|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Circle Time, F3, Greensboro, NC|

After days of on and off rain, the weather broke in anticipation of the sweatfest to be revealed at Circletime. 22 brave souls pressed their bodies to new limits. After the formalities were rifled through, the Q drove the Pax mercilessly toward all glory to be had. W.A.R. [Mosey Lap around the school] THANG Abs


Holy Ruck!

By |2020-08-13T16:42:13-04:00August 13th, 2020|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, F3, Greensboro, Hobble & Gobble, NC|

It was a misty morning. Not too rainy, and just cool enough to make it comfortable. That is, until the ruck started. YHC gave the disclaimer and offered up a word from his daily devotional from Proverbs 18:24; "One who has unreliable friends soon comes to ruin,     but there is a friend who sticks closer


Greensboro College “BEATDOWN Class of 2020!!”

By |2020-08-11T22:19:00-04:00August 11th, 2020|Categories: #ironsharpensiron|

AO: Arise Date: 8/11/2020 PAX: City Slicker, Terminator, Nancy, Jon Cox Coastin,' Guiding Light, Bruce Lee, Pacer, Nancy, Root, Nomax, Amphibious, Tesla, Paula Dean, SlumLord, Ozone, Utters, and FloJo (Q) Mission: F3 stands for Fitness, Fellowship, and Faith. Our mission is to plant, grow and serve small workout groups for men for the invigoration of



By |2020-07-09T07:44:48-04:00July 9th, 2020|Categories: #f3counts, #ironsharpensiron, Block Party, F3, Greensboro, Sweat Angel|

Sweat Angel Thursday, July 9, 2020    PAX: Bushwood, Nutmeg (Respect!), Mall Cop, Utters, Eggplant (Respect!), Patch and a few unknown Splinter Ruckers who disapeared into the night before we got started. QiC Hallpass  The morning started with a solo EC run by Mallcop. Future reference: Mallcop likes to have company out in the park

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