For a Carolina guy, leading a workout called the “Wolf Run” in the heart of State’s Centennial Campus was a little tough, so for today we are renaming it the “Tar Heel Run.”  At least a few of the Pax will support me, though far from unanimous.

The workout:

Warm up:

  • SSH x 25
  • Good Mornings x 15
  • Mountain Climbers x 20

Run down Centennial Parkway to the second playground.  Three stations: (1) pull ups x 10; (2) decline merkins x 20; (3) bus stop dips x 20.  Twice through for all.

Run to Achievement Drive (really Wolfpack Nation?) to the lower soccer field for wind sprints broken up with:

  • High plank hold
  • Crossfit merkins x 15
  • Putin
  • Sarkozy

Run down the greenway path to “the” hill for a very short Jacob’s Ladder.  First time up a mere three burpees.  Second time up, six burpees.

Run to the quad, including lots of steps by the Hunt Library for Mary.


  • LBCs x 25
  • Freddie Mercury x 20
  • High, slow flutter x 20
  • Russian Hammers x 20

Mosey back to the Oval Drive lot for COT.

Thoughts and announcements:

  • Great weather today for the run.  I forgot the GPS but imagine we got in a couple of miles total.
  • Thoughts and prayers for the GORUCK crew tomorrow night.  Props to Sproles for posting today in the face of the event. Aye!
  • Komen race on June 8 at Meredith College.  Sign up or make a donation for the F3 team.
  • Memorial Day Murph at Pullen at 7:00 a.m.  No NH workout, so don’t show up there.