F3 GORUCK Custom Heavy Class 05: AAR

Posted Leave a commentPosted in CSAUP

After months of planning, training, and mental prep, our day finally arrived. 32 men showed up in Wilmington, NC to tackle the 5th F3 Custom Heavy. Our merry band included PAX from Raleigh, Carpex, Richmond, Carterico, ENC and Cape Fear. Among us we had 4 who had never completed a GoRuck event, and only 1 […]

What gets measured, gets managed.

Posted Leave a commentPosted in SouthWake

How do you know if you make any progress if you do not measure yourself from time to time. This morning we decided to do that with a slight spin on a standard military PT test. We started with 10 minutes of warm ups; arm circles, stretches, jogging, agility ladder. Then it was 2 minutes of […]

Happy 420 at Cletus

Posted Leave a commentPosted in SouthWake

 12 for Cletus this morning. Beautiful clear chilly morning. The best thing about F3. All workouts start and end on time. FIA Pax observed casually strolling in 10 minutes late. Accountability? Warm-up: SSH x 20, Imperial Walkers x 10, Hillbillies x 10, Fozio Arm Circles 10 forward 10 reverse, Goofballs x 20 Burp and Merks […]

Circuit Trainer Saunter

Posted Leave a commentPosted in SouthWake

PAX of 5, including an FNG, braved the 38 degree Spring morning gloom with kettlebells. Workout began with a welcome/disclaimer to FNG and a warm-up run around the soccer pitch circling up for some calisthenics. Exercises included SSH, cotton-pickers, windmills, Imperial walkers, arm circles, arm stretches and hillbillies. Grabbed our kettlebell and John Cusak’d over […]


Posted Leave a commentPosted in SouthWake

That’s right.  Back by popular demand, it was stair day. Started with a lap of the field and circled up for w/u with SSH ICx20, Fazio Arms ICx15 and a set of Goof Balls ICx10. On the jog to the baseball lot we stopped for extra w/u including legs and arms. It was straight to […]

BLIMPS @ Paradise City

Posted Leave a commentPosted in SouthWake

NOTE:  The “O” in BOMBS stands for Overhead Claps EC: Emeril, Dawgpound, UTI, Mookie, Buford Vest: Skidmark All work no warm-up. Reverse runs from typical Paradise City. All left turns. Quite different Derkins on the fence. 5x low, 5x middle, 5x top by Basketball court. Mosey to top of hill – SSH x 20, Cotton […]

Disturbing Leadership

Posted Leave a commentPosted in Raleigh

It’s always a pleasure to start my week right with the pax at Crucible.  This time around, YHC wasn’t very creative, but wanted to give the men a tough workout so the cones came out.  After some discussion about “Dingut” and Marmalade’s girlish squeal during the pre-run at the sight of a supposed snake, there […]

Welcome to Leg Day

Posted Leave a commentPosted in SouthWake

Five Pax joined Leg Day at Crazy Ivan. The first rule about Leg Day is you don’t talk about leg day. The second rule about Leg Day is you don’t talk about leg day. The third rule about leg day is you work your legs hard on leg day. Warm Up: ½ Mile Lap around […]

Curb Stomped

Posted Leave a commentPosted in Raleigh, SouthWake

I’m not sure what’s going on this week, but the Pax is struggling! It was looking like a repeat of a 2 Pax until the last minute when a couple others joined us. The weather was perfect, and the pavement was inviting.   Warm Up: 3 laps in the parking lot (1 mozy, 1 Indian […]