Small and Intimate

Small and Intimate

Rousey threw Taco Stand and YHC a curve ball this morning when he drove into the Gibson lot on two wheels with 70’s R&B love songs playing. It really set the mood for what was a small, but intimate setting for some solid 1st F and even better 2nd F.

The Thang

  • Warmup: mosey to lot behind Wingate University building for 1 burpee, 10 low-slow squats, 2 burpees, 20 merkins, 3 burpees, 10 low-slow squats, 4 burpees, 30 LBC’s, 5 burpees. Mosey to Hampton, rotate between 5 merkins/5 squats at each light post
  • Hampton Hill: 10 LBC’s, run up the hill, 20 LBC’s, down the hill, 30 LBC’s, up the hill, finish with 40 LBC’s. Mosey across Johnston and stop in middle of traffic circle.
  • 10 Derkins, run clockwise, 10 Inclined merkins, run clockwise, 10 diamond merkins, run clockwise, 10 wide arm merkins. LBC’s then repeat clock again, but doing 5 reps each and remove the run. Mosey to nature trail behind Pike’s. Headlamps on, run to parking lot off Johnston Road.
  • 4 Corners: 10 merkins, 5 burpees, 20 LBC’s, 5 burpees, 30 squats, 5 burpees, 40 LBC’s, 5 burpees. Mosey back on Johnston to SpringHill Suites parking lot. 1 burpee, bear crawl to next line, 2 squats, bear crawl to next line, 3 merkins, bear crawl to next line. Repeat for 20 spaces. Mosey back to launch, doing 5 merkins/5 squats for 10 light posts
  • Mary for last three minutes: protractor, more LBC, freddie mercury, regular plank, elbow plank


  • YHC wanted to craft a “simple” and low-stress workout in light of WTF race happening tomorrow. Easier said than done. Simple workouts are rarely easy workouts. I stuck with 4 basic exercises and attempted not to deviate. 4.27 miles later I was winded and dripping in sweat.
  • During one of our first moseys, I quizzed Rousey and Taco Stand on the mission of F3 and focused on the “grow” component towards invigorating male community leadership. Growth happens through depth and width. Building deeper bonds with each other and inviting new brothers and friends into the fold.
  • T-claps to Taco Stand for making his first post since extended vacation. I know you enjoyed this one buddy ;D
  • T-claps for Rousey and Taco Stand for opening up to share life stories. YHC left encouraged, humbled and immensely grateful for both of you. When you’re running next to them at an upcoming workout, ask them some questions. Both have much wisdom and encouragement to share.
  • Shoutout to Mary Kay for the glam shot of Taco Stand and YHC afterwards. One day we’ll make it into the Ballantyne Magazine. One day….


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