129 PAX converged at the entrance to Pullen Park at 6:45am in temperatures hovering around 27 degrees to celebrate the 3rd anniversary of F3 Raleigh. Fellowship, energy and effort was high as the PAX covered every inch of Pullen Park before meeting back together at the end for Mary and a spirited COT that welcomed five FNGs (Mr. Hankey, Methane, November Rain, O’Douls, and Cheddar). Howard took us out with class and inspiration with the final prayer. All of us are thankful that DREDD came to Raleigh 3 years ago to introduce F3 to the capital city – long live Fitness, Fellowship and Faith among these brothers . . .
THE THANG
Side Shuffle Hop x 25 – Chong Li
Good Mornings x 15 – Hush Puppy
Merkins x 20 – Life Alert
Imperial Walkers x 20 – Money Hose
Mountain Climbers x 25 – Floppy
Run lap around the lake with bear crawls on the middle decks and ending deck
PAX split equally into 5 groups:
Group 1 – Life Alert – rock-pile by tennis courts and hill at bottom
Group 2 – Hush Puppy – half-pipe
Group 3 – Floppy Disc – baseball field
Group 4 – Chong-Li – lake/playground area
Group 5 – Money Hose – swimming pool parking lot with hill
Group 1 – Life Alert
Run to rock-pile, select medium-sized rock
Curls 15x Shoulder Press 15x Tricep Extensions 15x Merkin with left hand on rock 15x
Crunches with rock on stomach 15x Merkin with right hand on rock 15x
“Cusack” with rocks and jog to bottom of hill (i.e., hold rocks above head like John Cusack’s boom-box in Say Anything)
Partner-up: Partner 1 run to top of hill with rock, perform 3 rockees (burpee with a rock), circle around and back down the hill; Partner 2 LBCs – Flap-Jack
Partner 1 run to top of hill with rock, perform 3 rockees (burpee with a rock), circle around and back down the hill; Partner 2 LBCs – Flap-Jack
Partner 1 run to top of hill with rock, perform 3 rockees (burpee with a rock), circle around and back down the hill; Partner 2 LBCs – Flap-Jack
“Cusack” with rocks and jog back up the hill to return rocks to rock-pile
Move onto tennis courts: Ascending Balls-to-the-Wall: Feet up, 5 merkins; walk it up to 45 degrees, 5 merkins; walk it all the way up to 90 degrees, 5 merkins – hold for 10-count
Partner 1 suicides on tennis court while partner 2 does People’s Chair; Flap-Jack
Jog to picnic tables – Incline-merkins 15x, Dips 15x, Decline-merkins 15x
Group 2 – Hush Puppy
Round 1: Choppy-legs, w/burpees; Sprint up half-pipe; Squat hold at top; 10 hand release merkins; Head back to bottom of hill
Round 2: Choppy-legs, w/burpees; Sprint up half-pipe; Squat hold at top; 20 – plank jacks; Head back to bottom, 5 burpees OYO
Round 3: Choppy-legs, w/burpees; Sprint up half-pipe;Squat hold at top;15 Squats; Mosey over to Pavilion
Round 4: Irkins x12; L/R step ups x15; Dips x12; Dirkins x12
Round 5: Irkins x8; L/R step ups x12; Dips x8; Dirkins x8
Round 6: Irkins x5, Box Jumps x5, Dips x5, Dirkins x5, 10 Burpees OYO
Mosey to bottom of hill; Picnic table carry up the hill (teams of 4) Incline Mountain Climbers x20 Elevated LBCs x25 Replace picnic table; Mosey back to grassy area
Round 7: Plank Jack x20; Superman/Bannana x 5
Follow the leader… Bear crawl, gorilla walk, duck walk to stage Box jumps 30 seconds OYO
Group 3 – Floppy Disc
Mosey across the tracks to the baseball field with one quick stop to pickup two previously selected rocks
Line up at the far end of the field along the fence. Two PAX pickup rocks, run to home plate and back. Remaining PAX do AMRAP of an exercise.
When rock carrying PAX return, next two brothers in line take rocks and run. Repeat until everyone has run with rocks.
Burpees; Squat hold;LBC;Diamond Merkins;Star Jumps;Hammers;Wide grip Merkins;Alternating lunges; High Slow Flutter;Standard Merkins;Peoples Chair
Line up, arms width apart, for Cackalacky Choo Choo with burpees between each PAX. Various planking forms while waiting for everyone to finish. (Massive T-claps to Cinderella for doing all this with a ruck!)
Peoples Chair on the fence; Sprint (or mosey in some cases) to other side of field and back
Peoples Chair
Sprint (or mosey in some cases) to other side of field and back
Balls2Wall x 20
Sprint (or mosey in some cases) to other side of field and back
Pickup rocks, mosey back to tracks where rocks are returned to family. Cross tracks and notice rival gang at the picnic tables. Line up in full view of rival gang, facing towards tracks (away from rival gang). Execute enthusiastic set of Monkey Humpers. Leave rival gang speechless…
Mosey to different set of picnic tables for final sets:
The Dip x 15
Derkins x 15
Group 4 – Chong-Li
Modified Murph, Team Edition
5 Teams, each team responsible for:
- 100 Pullups per man
- 200 Merkins per man
- 300 Squats per man
- 2 Laps around the lake per man
Group 5 – Money Hose
(Totally bad-ass workout, details to come)
All 5 groups meet back at grassy knoll and circle-up for MARY:
WWII sit-ups – Chong-Li; LBCs – Hush Puppy; Box-cutters – Money Hose; Low-slow flutters – Floppy Disc; American Hammers – Life Alert
Massive COT/Name-o-Rama – 129 PAX!
Huge ball of men – prayer by Howard
3rd anniversary group picture by Cee-Lo
AYE!
