One Way to a Wojo-Approved Distance

By |2021-06-23T10:30:51-04:00June 23rd, 2021|Categories: F3, Greensboro, NC, Shake & Bake|

06/22/2021 AO - Shake 'n Bake Q - Bobby Knight Weather - Sticky PAX Present - Red Dragon (Site Q), Ramses, Wojo (Respect), Slag (Respect), Xerox (Respect), Demo, Jingles, Whirlybird, Drizzle (Respect), Graffiti (Respect), Centerfold, YHC 12 PAX gathered in the gloom (YHC included) for some cardio on the track at GDS. The Mission was


Everything Bagel

By |2021-05-28T09:59:08-04:00May 28th, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, F3, Greensboro, Lunatic Fringe, NC|

WARMARAMA Mosey around school and back to parking lot x2. THANG LEG DAY + Prisoner Squats [x15sc] Pause Wojo Squat into Side Leg Raise w/3 pulse [Left/Right x 10/10sc] Curtsey Squat [Left/Right x15/15sc] One Leg Bridge [Left/Right x15/15sc] Chillcut Plank Donkey Kick w/x5 pulse [x10sc] Mosey around parking lot x1 EVERYTHING BAGEL Mike Tyson [x15sc]


Hype Song

By |2021-04-07T09:11:37-04:00April 7th, 2021|Categories: Greensboro, NC|Tags: |

Date: April 7, 2021 AO: Local Honey QiC: Boy Wonder PAX (24): Simone, Ricardo, Etch-a-Sketch, Don't Cha Know, Lynda, Purl 2, Confusion, Square, Nomex, Bobby Knight, Stinky Cheese, Flo Jo, Lite Brite, Radiator, Eye Roll, Tommy Boy, Poehler, Drysdale, Toto, STP, Akron, Fannie, Houlihan, Boy Wonder (YHC) Warm-a-Rama: Mosey to top of new deck (alt


Soggy Bottom Boys

By |2021-04-01T10:48:16-04:00April 1st, 2021|Categories: #bandofbrothers, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, It's Just Lunch, NC|

Three super studs from the hinterlands of Natville converged at IJL for a proper beatdown. The rain fell down, but spirits were up. YHC misplaced his winkie, so this is a broad sketch of the mayhem that ensued. Thang Rocky Merkins Touch-down 1.5 Squats w/ Scapula Rows at half-squat Inch-Worm Burpees Tri-Merkins (Diamond-Regular-Wide accordion-style format


Cast Your Burdens Down

By |2021-01-15T12:44:30-05:00January 15th, 2021|Categories: #bandofbrothers, #CSAUP, #f3counts, #ironsharpensiron, Burpees, F3, Greensboro, NC, Sonofabench|

The first Stonehenge was completed on June 26, 2020. Normally, I repeat event style workouts around the same time period as the previous event. However, the nature of tension and conflict between chapter members following the 2020 elections, led me to push the schedule up on this event and the Triple Lindy too (May 1,


Live life

By |2021-01-04T07:42:34-05:00January 4th, 2021|Categories: #bandofbrothers, #f3counts, F3, Greensboro, NC, Quaker Crater|

W.A.R. (@ 3Point Circle, 10 reps each exercise IC & SC per set) Plank Jack Mountain Climber Crucifix Alternating Knee Crunch (WW1 crunch w/ arms splayed crucifix position. Perform WW1 crunch w/ arms extended out while driving knee to chest, alternating each time) Low Slow Flutter Hip Dips THANG 1 Mosey to Circle Junction @


Pre New Year’s Day Workout

By |2020-12-29T12:31:58-05:00December 29th, 2020|Categories: Arise, Greensboro, NC|Tags: , , |

Arise December 29, 2020 5:30-6:15 am, Tuesday Temperature:  32 degrees Fahrenheit, clear, full moon Total distance of workout:  my Garmin showed 1.92 miles (accuracy questioned due to working out in sub terranian garage);Graffiti's GPS said 2.2 miles (he did run more than me since he finished his exercises faster than everyone else and I called


Factor of 3 workout

By |2020-12-09T19:04:53-05:00December 9th, 2020|Categories: F3, Greensboro, It's Just Lunch, NC|

It's Just Lunch Oak Ridge Town Park Wednesday, December 9, 2020 12 pm Temperature:  Light breeze, sunny and 45 degrees F. F3 Mission statement, Disclaimers: You vs You. PAX: Fletch, Ponch, Byrider, Dabo, Frog Slobber, FNG-Danny Watkins now Aldi, Daughtry, BlackSwan, Spurrier, Barney, Q-WKRP; Cameo appearance by Patch. Hey, I was able to work my

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