The Burph

AO: Hugh MacRae Park (“OGAO”)

Date: 06/10/2020

# of PAX: 22

PAX: Doubtfire, Coliseum, Floppy Disk, Wipe Out, Thespian, Soul Train, Tom Sawyer, Niles, The Jester (FNG), LETC, Albatross, Hoverround, Beauty, Mayhem, Steak Knives, SOL, Jiffy Pop, Morpheus, Bone Spur, Pinto (F3 Raleigh) Sooner & Gravity.

QIC: Gravity

Weather: Warm and Gloomid

Soundtrack: The Best of The Who (inspired by the poor communication and leadership of the WHO).

Welcome: The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership.

  • Workouts are free
  • Open to all me
  • Always outdoors to celebrate the weather
  • Led by a peer in a rotating fashion with no training or certification necessary – that me, I’m your Q and I am not a professional.
  • Always end in a Circle of Trust.


Shoulder stretches

5 burpees OYO

Gravel pickers x 20 IC

SSH x 20 IC


Let’s go: Group mosey to hangout at the Pull Up Bars.

Introducing “The Burph”

Pax will complete:

5 Burpees

10 pullups

20 merkins

30 squats

Run around the parking coral

For 10 rounds.

4 pax finished and we moseyed to Goose Poop Island

1 round of mary (heels to heaven 20 IC)

Mosey to the AO

5 burpees OYO

Some mary led by LETC.

10 more burpees OYO


Fia will be celebrating their Fiaversary with a SistAlympics and they need a few HIM to help with scoring, proctoring and generally being supportive and cheering.

Welcome FNG The Jester. I know we were teasing you a little as you attempted to recover on the parking curb after most of the guys left. But know this, every single one of us has been there right where you were after the workout. Also know this: the workouts don’t get easier; you get better and you do that by continuing to post to workouts. Solid first day bro – you killed it.

BOM: Prayers for a recovery of America’s Spiritual Economy, as well and the financial economy. Prayers for our first responders and military. Go forth and be God’s light.

Moleskins: Its always an honor lead. I saw Tuesday afternoon there was a vacancy on the Q Calendar, and since I gave Snap On my Q last week, I thought I’d go now. You see, I Hoff’d his Q so Dark Helmet and the boys come to town to celebrate 6 years of F3 Cape Fear at Baywatch.


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