The Grand Daddy of F3 Raleigh workouts would enjoy some mild weather for once this winter. It was so nice in fact that Sunshine arrived to the AO geared up for a little surfing post beat down. Kotters to several that have been away from the gloom lately. Dragging Pergo into his own maiden Q of sorts, it was time for some fun. SF planted. Disclaimer given. Heckling and mumblechatter were promised and pre-delivered via the twitterverse. 18 PAX were ready to engage their inner “Warrior.” (Theme song inserted later)

Warm-up: Pergo

  • Run to stone circle
  • SSH x20, Imperial Walkers x20
  • 5 burpees oyo, run to island, 5 burpees oyo, run back to circle, 5 burpees oyo

The Thang: Mr Hand

  • Plank-o-rama
    • Putin, leg up, regular, sarkhozy, leg up, regular, peter parkers x15, merkins x10
  • Run to Tennis Courts for 10 rounds with McEnroe (backwards up final accent)
    • On the line, run to space between courts, 10 reps of a called exercise, next space, 10 reps, far end, 10 reps, on the way back stop at previous spots with 10 reps each. 50 reps each exercise. 500 total reps for the COP. Exercises were:
      1. Stan-erd merkins
      2. Monkey humpers (called too early for maximum suckage)
      3. lbc’s
      4. diamond merkins
      5. prisoner squats (hands behind head please #properform #seeAuPair)
      6. WWII situps
      7. Wide grip merkins
      8. reverse lbc’s
      9. Star jumps (oh yeah)
      10. Burpees (Banjo’s favorite)
    • plank-o-something and people’s chair between sets.
  • run down to stage
    • dips x15, derkins x10, 10 box jumps oyo, dips x15, irkins x10, 10 box jumps oyo
    • almost forgot….20 burpees oyo

Mary: Pergo

  • LBC pyramid: 5, 10, 15, 20, 25, 20, 15, 10, 5
  • High slow flutter x20
  • Heels to heaven x15
  • Crab cakes x10


  • Krispy Kreme Challenge – see the website, and/or Epoxy & Pigpen
  • The Arena – sign up and be present. You will be changed. All 3 F’s in one
  • Psalm 19. Stop and smell the roses from time to time. Realize where they came from. Take care of what you’ve been entrusted with.
  • Several prayer requests given. Slash took us out.


  • Huge t-claps to Pergo for taking the pill and Q’ing. YHC has known him forever it seems. Proud of the man he is becoming. Great job leading the PAX this am.
  • Confusion ensued during name-o-rama when Floppy Disk and Tooth Fairy were discussing a potential theme song for the 10 rounds beat down. It was agreed upon and ratified that “The Warrior” by Scandal would suffice. (Cue youtube search in 3..2..1) Floppy was in a hurry to get home, and run up to the attic to find his signed Patty Smyth poster. #truthnugget Elsinore just wanted the PAX to know he was present.
  • Banjo really likes burpees….a lot, and is undertaking a grass roots effort to make them a staple portion of all F3 workouts for 2015. 50 sounds like a good even number for the minimum tolerance. 85 today gents. Well done.
  • Lots of reps suffered today. The PAX of Pullen are strong and battle hardy.
  • Thanks to Floppy and Au Pair for the opportunity to lead this am. Humbled and honored to do so. For Pergo and YHC, we’re blessed to be surrounded by a great group of Warriors (cue guitar solo Slash).