AO: The Greyhounds

When: 01/01/2021


Number of Pax: 19

Pax Names: Bidet, Burpee, Chestnut, Cock a Roach, Deadlift, Forrest, Goggles, Gopher, Jockey, LEO, Mule, Oxy, Phoenix, Runt, SOL, Sprint, Termite, The Train (2.0), VAS,

Number of FNGS: 0

FNG Names:

QIC: Chestnut & Goggles

The BackBlast:

YHC had the honor to CO-Q with Goggles our first workout of 2021.  Over the last few days I have tried to reflect on the positives of 2020.

Inaugural Launch Year for F3-Kinston:

I received my first email from @Goggles – Chris Jenkins on July 9th about starting a F3 in Kinston and we needed at least 20 names to begin.  By the 13th of July we had these 7 men.  @Goggles – Chris Jenkins @Chestnut- Cliff Rouse @SOL-Stuart Stroud @WaterBoy – Tom Warren @Never Happened @Short Sale-NPR & @Permit (Jason Fox).  By July 19th we were picking a site and launch date.  August 8th was our launch date.  Our first workout we had 41 Men in attendance.  Guys came from Raleigh to the coast to help us get launched.  Our original plan was just have Saturdays to start with and quickly we saw a need to add more workouts so we added The Swamp and Row The Boat.  We had 24 at the Swamp the first week and 23 at Row The Boat.  August 21st we added our first Ruck workout “Disco Trail.”  September 2nd we added “SplashinWoodies” for our first run workout.  Then on September 21st we added our first Kettlebell workout “The Flood Zone.”  Now we have 12 official on the calendar workouts with 150-170 men posting each week.  Total PAX posted in Kinston for 2020 was 2580 with over 150 different men posting at least once.  We have demolished any goals that I myself had set for me and for this group as a whole.  I think @Goggles – Chris Jenkins would agree.  I have met some men that if it had not been for F3 would have probably never met.  Last thing I will mention.  We owe a lot of gratitude to F3-ENC and each of their PAX that has helped us through this journey.  If it were not for them we would not be here today.  @Mayhem Thanks for your role in our expansion.  There are too many others to list but I want each one of you to know we are forever grateful!!!  Sorry for being long winded but I felt the need to document what this group has accomplished over its first year which was only roughly 4 months.


To the workout:  We re-created the 1st workout F3 Nation had back on 01/01/2011 led by Dredd.

Warmup lap around the Dog track

Introduction to basic exercises: Goggles

  • Merkin/American Pushups
  • Wide-Arm Pushups
  • Diamond Pushups
  • Partner / Inclined Pushups

1 x Dog track

Introduction to basic exercises (cont.): Chestnut

  • Knee-Up +The Dolly
  • Flutter Kick
  • The Little Baby Crunch

1 x Dog track

Introduction to basic exercises (cont.)- Goggles

  • Side-Straddle Hop
  • Squat Thrust
  • Mountain Climber

1 x Dog track

Monkey Shockers:

Mixing the basic exercises in sequence, three in a row, with short rest in between.

Goggles Leads

Merkin 10 Reps on his down and 3 rounds

Wide Arm Pushups 10 Reps on his down and 3 rounds

Diamond Pushups 10 Reps on his down and 3 rounds

Inclined Merkins 10 Reps on his down and 3 rounds

Chestnut Leads

Knee-up + The Dolly 10 Reps 4 count and 3 rounds

Flutter kick- 10 reps 4 count and 3 rounds

LBC- 10 Reps on my down and 3 rounds

Goggles Leads

Side Straddle Hop- 10 Reps 3 count and 3 rounds

Squat Thrust- 10 Rep on his down and 3 rounds

Mountain Climber- 10 reps 3 count and 3 rounds

Jacobs Ladder

Bear Crawl to trash can then do 1 burpee.  We did this until we got to 5.

Throughout the workout we emphasized F3’s Core Mission. 



Prayer Request:

Chestnuts Parents and Safe Travel Today

Lee Howell

Everyone dealing with COVID


New Website

Knight School and Double Play tomorrow




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