Plagiarized a workout from Sweats verbatim:

First Challenge – 20 1-minute Intervals
The first 20 minutes is to be completed EMOM (every minute on the minute). Exercises are simple: merkins and squats. Set a timer for one minute, and do one push up and one squat, then rest until the next minute comes. Each minute, you escalate your reps by 1. For example, in minute 13 you will do 13 merkins and 13 squats, then you use the rest of the minute to rest. When the next minute comes, you do 14 of each, and so on, up to 20.
Let’s see who can join the 20/20 club. You get 1 point for completing each minute (max points 20). No partial credit for any minute in which you cannot complete the exercises. However, for example, you could skip minute 15 and get some extra rest in order to enable yourself to complete minute 16. As always, focus on your form.

Next Challenge – 5 3-Minute Intervals (keep score if you want):
3 minutes: Max alternating jump lunge (one point each rep; rep is doing both legs once).
1 minute rest
3 minutes: Max burpee (one point each rep)
1 minute rest
3 minutes: Plank hold (1 point for each minute plank held)
1 minute rest
3 minutes: Max Flutter kick (1 point each rep; rep is doing both legs once)
1 minute rest
3 minutes: Max SSH (1 point each rep single count SSH)
1 minute rest

Announcements
DB is organizing an inaugural 5K in Pittsboro in March. Please volunteer if you're able.

COT
You don't always have to be the creative source. Sometimes a solution is already prepared (but of course, give proper credit). That's one of the many neat things about F3 – great ideas & solutions, whether for workouts or other aspects of life, are offered up by the brothers. Use them.

Moleskin
Each Man had the opportunity to talk about what/who got him out to F3, the origin of his nickname, why he keeps coming back, etc. While F3's importance to each of us is personal (and isn't exactly easy to articulate), there are definitely some common threads – accountability, comradery, world-class mumblechatter. I think one perspective / analogy is the wobbly three-legged bar stool. The legs are (i) physical fitness, (ii) mental fitness, and (iii) spiritual fitness. F3 provides a platform to helps us strengthen each of the legs. Depending upon the given weight on the bar stool, sometimes a man leans on one leg more than the others to keep the stool upright. Thus, while each leg may be more important/relevant at a given time, each leg is still needed and none is more important than another in the bigger picture.