15 PAX posted Urban Jungle today.   Here is how it went:

Fellowship Run to Target entrance for warmups as follow:

  • 15 Good Mornings
  • 15 front and back Sir Hamma Flamma Jim Jam Fazio Arm Circles
  • 15 Imperial Walkers

Fellowship run to the rock pile pit behind North State Bank for:

Grab a Stout Rock for 5 Sets of 15 (more or less) count

  • Curls
  • Squats
  • Overhead Press
  • Squats
  • Tricep Extensions

Mustard-Chili-Onions, Elmer Fudd, Swirly, Pre-Nup led a set of cadence…as the PAX rotated 3 each time so as to enjoy all the various rocks.

Fellowship Run led by our just married Raleigh Nantan Life Alert…running to the NH Fountain we all love, for:

4 sets of 15 count:

  • Irkins
  • L/R Stepups
  • Dips
  • L/R Stepups
  • Derkins
  • A 1 set Box Jump added as an extra; with Life Alert leading the final Derkin count…as YHC was beat

Fellowship Run to starting point and circle up for:

  • LBCs led by Steroid
  • Windshield Wipers
  • 6″ Leg Hold around the horn with each PAX counting off 15
  • Have a nice day


  • Post at Healing Transitions on Friday
  • Raleigh PAX appears to have missed HT PAX Saturday morning pickup for Ambassador workout….PLEASE keep an eye on F3Raleigh Twitter when a taxi is needed…and raise you hand to get our HT Brothers to Ambassador
  • Aquaman workout now Thursdays….look to Twitter for the time and place….think Lakemont but I’m not sure.  The Deep End COT sounds tough.
  • Steroid Prayed us all out Well

YHC got a bunch of help today in Cadence counts and leads….I needed help from my Friends and they gave it as they always do when I raised my hand.   YHC HC’d the PAX to think of someone today to Pray for….and then text or call them and let them know you did.   Being the beneficiary of these over the years….I can attest to their meaning….both to Sender and Receiver.

Keep Looking UP you bunch of KnuckleHeads