What an awesome day for a work out it really doesn’t even feel right calling it the gloom.

17 PAX, including an FNG (Punch list) turned out for a free tour of the park and NCSU campus

Warm Up

  • SSH x 20
  • WM x 10
  • IW x 20
  • MC’s x 20

The Thang

Run over the NCSU campus and at the tunnels adjacent to the parking deck and…

  • Gorilla Walk down and back

Run to the Free Expression Tunnel and…

  • Bear Crawl the tunnel

At the steps at the end of the tunnel partner up and…

  • Stair barrow x 2


  • Bunny hop single stair
  • Bunny hop two stair
  • Bunny hop three stair

Run to the brick yard and…

  • 11’s on the hill – 10 Man Makers at the top of the hill and 1 Monkey Humper at the bottom and so on.

At this point I was more than ready to hand off to CK

Run back to Pullen Park and on the way…

  • Quick feet
  • Karaokes
  • High Knees
  • Butt Kickers
  • Backwards running
  • Curb dips

At the Rock Pile CK explains that with Ollie and he being from Cary that we naturally like to? grab a rock and CARY that weight…

Pyramid style

  • Curls x 5

Go down hill

  • Shoulder Press x 5

Drop the rock and run up the hill to get a new rock.

Repeat the above counting down to 1

Then Pick up a rock at the bottom

  • Bent over Row x 5

Run up the hill with the rock

  • Squat x 5

Drop off the rock and run back down the hill to get another rock

Repeat exercises counting down until all the rocks have been returned.

Run back to the stone circle for…


  • 6″ Leg Holds
  • Low Slow Flutter
  • Hello Dolly
  • Rosalita
  • Freddy Mercury’s


CK asked us If we were trying to EH a relative, friend, co-worker, etc. to come to an F3 workout what one thing would we say about F3? We heard a lot of great responses from all of the PAX.


BRR and GRC coming up soon and spots are limited.


I believe Howard took us out in prayer but correct me if I remembered wrong.

Just wanted to say that I had a great time working out with you all. Thank you for coming out and see you next time!