Barnes and Washam Memorial Workout

Date: 2-13-2021

Location: Wrightsville Beach L Shaped Lot (Access 4)

Conditions: 40 degrees and raining

Pax: Beauty, Earbud, Sprinkles FNG (Shatner), Steak knives, Song Bird, Open House, Vogue, Mcfly, Gump, Cousin Vinny, Beignet, Sunrise, Slider, Wahlburger, FNG (Cabbage), FNG (Baby Oil), Crocket, Mr Incredible, Dumbledore, and Uno

Q In Charge: Circuit Breaker

­­­­­­­­­­­­­­­­­­­­­­­Good morning My name is Circuit Breaker this is F3. I am not a professional so modify for injury not for effort.

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

Our core values are

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, 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 Circle of Trust (COT)

Warm O Rama:

The warm o rama consisted of the packs stretching and warming up on their own as I talked about the two Marines we lost 15 years ago tomorrow. I read a few texts I received from their family when I had told them about the workout we were doing. After that we moseyed to the beach.


The work out consisted of 12 cones. 6 cones spelt out Barnes and 6 cones spelt out Washam. Each cone had an exercise on it and the pax moved from cone to cone bear crawling or lunging in between.

B – 25 Burpees

A- 50 squats

R- 75 Merkins

N- 100 LBC’s

E – 125 Mountain Climbers

S – 150 Over Head Presses

W – 25 Burpees

A- 50 squats

S- 75 Merkins

H- 100 LBC’s

A – 125 Mountain Climbers

M – 150 Over Head Presses


Once we completed the work out all the pax circled up around the flag just outside the surf and we took turns calling out various ab exercises.


Name o Rama

Named the FNG’s – these guys were motivating showing up on one of the coldest and rainiest days of the year. Welcome FNG’s @Baby Oil, @Joe Dirt, and @Shatner.

Announcements – End It Ruck Challenge and T-shirt orders

Reminder that tomorrow is valentines day and that we need to love our M’s as Christ loves the Church.

Prayer- For the Barnes and Washam family as they remember their Sons, brothers, fathers, uncles, etc… lots of people hurting this weekend.


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