“Houston, The Eagle Has Landed”


AO: Screaming Eagle @ Veterans Park

QIC: Tom Sawyer

PAX: (12) Tubbs, Teacher’s Pet, Cookout, R-X, Cookie, Rhombus, Hooch, Watch Dog, Lightning, Hoosier Daddy, Tombstone & YHC

Mission of F3:

Plant, Grow & Serve small workout groups for men for the invigoration of male community leadership.

Our 5 Core Principles are:

1) Free of charge,

2) Open to all men

3) Held outdoors — rain or shine or heat or cold.

4) Led by men who participate in the workout in a rotating fashion, with no training or certification necessary. I AM NOT A PROFESSIONAL! Exercise at your own peril and modify if you need to.

5) Ends in a Circle of Trust

Warm Up:

10 Tater Pickers – IC

10 Side Straddle Hops – IC

10 Hillbillies – IC

5 Burpees – OYO


Countorama – 12 Pax

The Thang

Single File mosey to blue baseball field and at the field:

5 burpees at home plate and bear crawl to 1st base,

5 Burpees, 10 merkins and bear crawl to 2nd base,

5 Burpees, 10 merkins, 15 sumo squats and bear crawl to 3rd base,

5 Burpees, 10 merkins, 15 sumo squats and 20 (4 ct.) side straddle hops & bear crawl to home plate

5 Burpees, 10 merkins, 15 sumo squats, 20 (4 ct.) side straddle hops & 25 Carolina Dry Docks……

Mary at the picnic tables for the 6.


Slow Mosey in two single file lines to far b-ball courts at the pull up bars for some partner work with…….DORA 1-2-3

100 – WWII sit ups

200 – Bobby Hurley’s

300 – American Hammers (single ct.)

OYO…Pax 1 starts the DORA exercise & Pax 2 sprints to end of bball courts for 5 donkey kicks on the fence and then back to Pax 1 to take over, rinse & repeat.

Return back to AO but first at shelter along the way we needed some balls to the wall

COT (Circle of Trust)/Moleskin

Countorama: 12 Pax……all good as it was the same as what we started with this a.m.

Namorama: Perfect lighting…all looked to have worked out for solid 45 minutes. Seasoned professionals to the camera with what appears to be clean hygiene and only one take.

FNG’s: No sir. That must change.

Prayers, Praises and Announcements: Yes we did.  Tombestone mentioned F3 Dads Camp being awesome this past weekend in spite of wet weather.  F3 Cape Fear had a great showing.  Tubbs mentioned the sign up for 50 mile’r (10 man team and 5 miles each) for Southern Tour Ultra in Jan. 2020…..close by in Hampstead.  YHC mentioned the F3 GrowRuck at F3 Sandhills (Pinehurst) the weekend of Nov. 15 – 17.  Details on slack.

YHC closed us out in our BOM (Ball of Man) in prayers and ushered us into our day!

Pax, thank you for the opportunity to lead you this a.m……it was a pleasure and an honor!


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