Traveling is good.  It opens the mind to the world around us.  In the F3 world, the 30 minute drive from Holly Springs to Durham was the equivalent of a North Carolinian visiting Virginia.  Or, in the spirit of the current holiday, an American visiting Mexico.  It is only right to bring gifts when you visit new friends in a new place; in this case, the gifts were in the form of concrete blocks.  After a little extra credit run with Bones to scope the lay of the land, YHC was cordially greeted by the Tobacco Road regulars with much kindness.  Here is what followed:

Warm Up

  • Jogging around the peanut loop, stop every 75 yds or so for 4 warm up stations…
  • SSH x 30, Stretch starting from Downward Dog to Runners Position, recover on the jog
  • Mountain Climbers x 30 IC
  • Imperial Walkers x 15, Hillbillies x 15 IC
  • Air Squared x 20 IC
  • Sprint back to starting position

The Thang: Dora Block Party w/ partner

  • 100 Squat Thrusts, Partner run w/block to other side of field
  • 200 Lateral Raises, Partner run w/block to other side of field
  • 300 Curls, Partner run w/block to other side of field
  • With a little time left, Merkin Applesauce around peanut loop (indian run, man in back does 5 merkins)


  • Freddie Mercuries x 30
  • Plank-o-rama 12 count per man


  • Order your F3 Durham shirts now, sounds like another couple of orders are needed
  • F3 SouthWake is hosting a CSAUP on May 21 called The Crawl.  It will be a ruck between AOs in Fuquay, stopping in at some of the local breweries along the way. Spread the word! Tweet to follow.
  • YHC is announcing the beginning of a charity called Smile More, Complain Less.  Go to and buy a t-shirt.  Profits will go to individuals/families battling cancer who are in need of financial support.
  • It was truly an honor to lead a group of strong professionals this morning.  Great group, keep up the good work!