Posted on behalf of Adolphus…

A record 12 PAX convened in the OEC Gloom for the third week of #Rameses. Hearty Tclaps to Chewie for planting the Howard Special F3ChapelHill ShovelFlag, an exquisite specimen and just the right shade of blue.

Inspired by the OG Rameses, this was a pyramid beatdown, the PAX climbing and descending together over 100-high triangles of burpees, WWII and merkins. Backblast written once YHC regained use of his arms.

The Thang:

Post at OEC lot, jog (up BFH) to church lot


  • SSH – x 30
  • Imperial Walker x 20
  • Little Baby arm circles x 10 each direction
  • Sir Fazio arm circles (big) x 10 each direction
  • Mountain Climber x 20
  • Body Weight Squats x 20

Indian run to grass field near OEC lot

Pyramid of Burpees (1, 2, 3… 9, 10, 9… 3, 2, 1 = 100 total)

Run back to church lot

Pyramid of WWII Sit-ups (100 total)

Run back to grass field

Pyramid of Merkins (100 total)

Run back to church lot


  • LBC x 20
  • Rosalita x 20
  • Big Flutter x 10
  • Hello Dolly x 10
  • Little Flutter x 10

Jog down BFH to OEC lot



  • Tclaps to Chong Li for making the drive again. Look forward other F3Raleigh brothers coming over to Blue Heaven for a beatdown.
  • Adolphus is field-testing Bastille, a Friday morning workout in Carrboro (the Paris of the Piedmont, y’all). Details coming soon.
  • The Mule, part deux is Saturday at Pullen, starting at 6:00 a.m. It’ll be the only Saturday workout this week.


T-Claps to Adolphus for one heck of a Q his first time out. Did great work. Pyramids were a beast.