7 PAX Running with Knives through UNCW.

Date: 7/21/2020

AO: Heavy Metal Monday

Conditions: 81, clear and humid

PAX: Hoverround(R), Tom Sawyer (R), Earbud, Love Gun, Hush Puppy, Chuckles, Steak Knives

QIC: Steak Knives

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

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors (or Virtual during a pandemic), rain or shine, heat or cold
  4. Lead by men who participate in the workout in a rotating fashion, with no training or certification needed. 
  5. End with a COT



Windmills IC x 10

Gravel Pickers IC x 10

Sprinter Stretch OYO


Das Loop to top of parking garage.

On top deck of parking garage run 4 laps sprinting the long sections and recovering on short sections

Fellowship Pace back down parking deck to beginning of chancellors walk

At Chancellors Walk, sprint from one light post to the next and then jog for 2 full sections. Rinse and repeat to the end of the walk.

Mosey back to AO

Burpee EMOM 5 minutes

COT: Hushpuppy and Tom Sawyer went rucking while the group ran.  Hushpuppy chose to ruck in Crocks.  He may be starting a new trend.  TS threw a big praise to Hushpuppy for some great shield locking today.  Praises to Love Gun for a great push today.  And looking forward to hearing about Earbuds first date with a girl right after finishing our workout and a bike ride to Wrightsville Beach!  

Taps: For Goat’s daughter Kathryn who is undergoing surgery on Wednesday and for Goat and his wife while they support their daughter from a distance.  For earbuds friend.  

Thanks to all the men of F3 for a great push and incredible fellowship this morning!  Go out and pick up 6 in your life that needs your support. -Steak Knives out 


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