Worked Over at The Workshop!


AO – The Workshop

QIC – Tom Sawyer

# of Pax: (17) Huck Finn, Flipper, GTA, The Flying Wasp, Flounder (R), Crab Cakes, Chinese Downhill (R), Butt Fumble (via F3 Greensboro), Corn Stalk, FNG (Lincoln Log), Flight Nurse, Blade, FNG (Mucho Peso), Sooner, The Dude (R), Baby Back & YHC (R)

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. YHC IS NOT A PROFESSIONAL! Exercise at your own peril and modify if you need to for injury but not effort,

5) Ends in a Circle of Trust

Warm Up:

10 Side straddle hops – IC

10 Toy Soldiers – IC

10 Imperial walkers – IC

The Thang:

One line Indian Run (at a mosey pace) to Stone Street …..20 merkins, Hold Al Gore & 20 derkins at courtyard by “The Workshop”

Continue out to Beach for Captain America – IC (it is a 1:4 ratio of 1 WWII sit ups to 4 American Hammers….we went to 10:40.

Mosey down beach @ 200 yds for Mini Dora……partner up for 50-100-150

P1 starts 50 Burpees while P2 is down to water for 2 Turkish Get Ups in the surf and back up.

P1 starts 100 VUPs while P2 is down to the water for 3 pickle pumpers in the surf and back up.

P1 starts 150 Monkey Humpers while P2 is down to the water for 4 LBC’s in the surf and back up.

Rinse off in the Atlantic and then suit back up for mosey back to AO…..

Small amount of Mary for the 6.


Countorama – Still has 17 and for a brief time we had Nick….18….where are you Nick?!?

Namorama – 2 FNG’s!  Solid day with Mucho Peso and Lincoln Log posting for their Day 1.  They are now corporate citizens of F3…same as the rest of us!!  Glad you are here boys.

Prayers, Praises & Announcements

YHC prayed us out into our mornings and it was an honor to lead such fine men!!  Thank you!


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