Another crisp cool morning with a clear sky…no e-mails, no conference calls, no cell phones. Two shovel flags planted as the PAX of 20 gathered with anticipation to see what’s new at Ball Bearings. The artist in my head is Pink Floyd this morning and I smile as I hear the fellowship of the thundering footsteps trample the earth. TARP leads un into the shadows and wasted little time setting the tone.

The Thang:

Merkins x 15

Warm up run

SSH X 30
Mountain climbers x 25
Good Mornings x 15
Fazio circles x 8
Reverse fazio circles x 7

“Hamburger Helper”

Sprint up Hamburger hill – Merkins x 15
Sprint up Hamburger hill – Carolina Dry Docks x 15
Sprint up Hamburger hill – Wide grip merkins x 15
Sprint up Hamburger hill – Close grip merkins x 15
Sprint up Hamburger hill – TD Curl x 10 each side

Wheel barrel crawl with partner from starting point to bottom of hill, switch with partner and back to starting point

Jog to upper parking lot

Left/Right Step Ups x 25 each

Mini Jump Ups x 15

Little Baby Dips x 25…then on to the upper field

“The Beast”

6 stops, 6 reps, 6 exercises (Merkins, Squats, Mountain Climbers, Jumping Lunges, Spiderman Merkins, Burpees)

Partner up for  Bobby Petrino (60 yard estimate, each man takes a turn)

Run to top of hill for a scenic sunrise with Mary

Bridge Walk L&R x 15 each

Oblique Crunches L&R x 30 each

Rosalita x 25

6 inch leg hold circle with 5 count



-Good to see the band getting back together, ready to be out with the cold and in with the warm.

-Apparently had a FNG that joined quietly and left early quietly…even the EH provider learned after the fact. Word is he had fun and will be back, we’ll label him Hollow Man till further notice.

-Spartan Spring Registration still open….they’ll be a group on Saturday & Sunday. Use F3Nation for the team name, sign up via

-Make plans to post on Saturday March 2nd at Pullen Park, details to follow as we celebrate one year of F3 in Raleigh.