warmup:
ssh x15
good mornings x15
imperial walkers x15
mountain climbers x15
arm circles x15

run to Sproles Island for push-a-rama:
Standard Merkins x15
Left Staggered Merkins x15
Right Staggered Merkins x15
Wide Arm Merkins x15
Decline Merkins x10 (each)

run to the CK forest:
grab a rock and push press x20
overhead squat x15
6 inch leg hold x20
cannonball x20
lbc w/rock x20
russian hammers w/rock x20
squat and press w/rock x15

run to the Conroy hill for:
Jacobs Ladder x5 (flapjack with plank hold)
jog down the train tracks

50 yard walking lunges across the pavement to Howard’s Theatre:
split into two groups:
32 squats/16 jump ups
16 squat hold/16 dips
tunnel of love
10 star jumps/10 hold french dip
tunnel of love (chilkut style)

job to Wendell Gee’s playground:
7 minute AMRAP of:
10x merkins, squats, lbcs, mountain climbers, burpees, ssh

10 SSH to hand over to week two folks to finish off with:
Money Hose’s Plank-o-Rama with Merkin Mix in x4
Fazio with Upper Plank, Chilkut and low plank hold
Cadre White Shoe and the punishment of ab exercises for noise and mockery
T Square rounded us out with kick through and back plank rolls 2×10

COT
A one time departure from tradition, we started at 6:45 and ended at 8:00 for an extended workout, for some reason this energized the PAX and folks turned out.
We had 5 Q’s today, all were folks who happened to post on the first Raleigh workout and have stuck around.  The Q’s met off site and piled into the back of a truck and rolled in at the turn of 6:45.
This surprise start mixed with a change in normal flow for a workout yielded confusion without delay.
Tclaps to our 2 new FNG’s who posted today.  This was a non stop workout, it was meant to burn and it did!
Wendell Gee’s attempt at small talk during the AMRAP he laid down was more confusing than the 6 different exercises we were supposed to remember.

Reminders:
Sign up and start training this week for the GORUCK – talk to White Shoe
Talk to CK if you are interested in the Blue Ridge Relay
Stay tuned for the RDU convergence in April- date and location to be announced next week

0 Replies to “At one year old, Raleigh can deliver pain as good as it’s older brother Charlotte”

  • I also thank the leadership in Charlotte and all those who helped make F3 possible. It has been a great year!

  • Great lead by the Q’s. Claps to those guys for being there literally since day 1 in Raleigh and blazing the trail for us to follow. Thanks to those who had the vision and commitment to bring F3 to the Capital City, and thanks to our brothers in Charlotte and across F3 Nation for their continued support and encouragement. We are fortunate to be a part of something much bigger than ourselves. Aye!

  • T-claps to the Q’s for the great workout and to the organizers of the event. Job well done on both fronts. A great day to reflect on our growth and appreciate the health that enables us to be this active. Also a nice time to thank those who decided to bring F3 to others on 1/1/11, I am eternally grateful. If the title inspires Cindy to roll up here to visit MH & Q Ball Bearings please give me a heads up so I can make arrangements for recovery the day after 🙂
    Aye!

  • CK – I was there as well…nice job and great to be a part of this group and celebrate one year of F3 in Raleigh!

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