• When:02/13/2021
  • QIC: Cardinal (workout courtesy of Shocker)
  • Pax: BLUE (DOUBLE RESPECT), Shocker (RESPECT),  Poacher (RESPECT), Porky (RESPECT), Schmiddy (RESPECT), Mayberry (RESPECT), Wing-it (RESPECT), Snap-on, Decaf, Pumper, Barney

The Thang

General warmup and mosey to the nature trail. Then work began.

  • 20 merkins, american hammers and side straddle hops (PAX stops on Q’s stop)
  • 200m run 
  • 20 mountain climbers, squats and WWII’s (PAX stops on Q’s stop)
  • 200m run
    • Rinse and repeat for 1 mile


  • PAX splits into groups of two
    • One runs bleachers while the other reps. All told we got;
    • 100 presses
    • 100 KB swings
    • 100 curls
    • 100 tricep extensions
    • 100 lateral raises

Naked Man Moleskine

FUN workout designed by Shocker and Q’ed by Cardinal. Half Caff visited today. Shocker on IR, Blue accompanied. 

Prayer list: Celebration of lives rich in Jesus. Cardinal’s aunt.


  • ENC’s anniversary/convergence is the 20th of Feb (Poacher, Cardinal and Shocker set to attend)
  • Cornerstone Region Launch March 6th 
  • F3 Marco Anniversary March 13th
  • Clown Car to Chowanoke March 20th
  • Camden is kicking off and we would like a few pax to attend their first workout. 
  • F3 Bible study (Core 52) continues on Monday 02/15. Get your book if you haven’t we are covering week 2!!


Poacher and Cardinal opted to polish this workout off

Burpee ladders starting with 7 and ending with 1 with 50m sprints in between

Q’s O’ the Week

  • Rock The Bells Tuesday 02/09: Barney
  • Running/Walking Tall Wednesday 02/10: Blue and Poacher
  • Ruckin’ Thursday 02/11: Schmiddy
  • Herringbone Beatdown 02/13: Cardinal