VSF planted for the PAX of 4 Whiplash, felt colder than it was for some reason but the red dawn was wonderful.

The Thang:

Run to the I-440 bridge

C.O.P.: SSHx15, Mountain Climbers x 15, Peter Parkers x 15, Parker Peters x 15, Peter Chilcutts x 15, Merkins x 10, Imperial Walkers x 15, Spideman Merkins x 15…then 5 pull-ups OYO

Spider Walk to middle of the bridge, 20 merkins OYO then run to the end and back to middle for 20 more merkins OYO. Bear Crawl to the end.

Dips x 15, Irkins x 10, Derkins x 10, Dips x 15, Irkins x 10, Derkins x 10, 5 pull-ups OYO

Run back to museum

The Black Widow: 5 cones set out for 8 total stops, 4 on the way out and 4 on the way back. 8 reps at each stop. Excercises were: LBCs, Merkins, Flutters, Mountain Climbers, Wide Arm Merkins, Squats, WW2 sit-ups, Burpees. This took awhile, 512 reps total.

Run to parking lot


Naked Moleskin:

-T-claps to FNG Mandelabaum from the respect category, hung in there for the whole hour. He’ll be back so keep an eye out. Aye!

-New workout in Garner goes live on Thursday, Dec 4th. Sign up for bowling this week at the Alley, also on the 4th. T-claps to Gutterball for the generosity and Costco for organizing.

F3 Raleigh Christmas Party – December 22nd from 7-10pm at Tyler’s Taproom. Invite will go out soon, please RSVP so we can manage appropriately. Details will be shared in a pre-blast.

-January 1st we’ll have a convergence at Fletcher Park, no regularly scheduled workouts in Raleigh that day. King David is the event Q. Get out to start your year right and bring a FNG who’s talked about a routine change but never does anything about it. #meanmeanstride

-T-claps to Swirly & Tony Robbins for their work on the Turkey Trot, strong PAX showing.