The threat of cold weather has not dimmed the fire in the hearts of the stalwart Southern Wake County F3 contingent.  Once again they gathered in the gloom to make their downPAINment.  YHC had been sick for four days and still feeling a bit weak, but with a determination to make it a challenge we set out.


Run the loop around the tennis courts then warm up with:

Side Straddle Hops x 25

Imperial Walkers x 25

Plank Jacks x 20

Fazio Arm Circles x 9 each way

Mountain Climbers x 20

Windmills x 20

Head over to the upper field to start a little leg work:

Sprint from home base to the outfield fence with 5 burpees,

Go home and 5 burpees

Can’t remember if we did two sets of sprints or not

Jumping lunges x 20

Squats x 20

Sumo Squats x 20

Repeat at 15s

Wander down to the Concession Stand for:

Balls the Wall x 10 with a Wall Walkout x 2

People’s Chair x 30

Side Lunge Halleluiahs x 8

A hop, skip, and a jump gets us to the low wall for:

Decline Merkins x 15

Decline Putin and Sarkozy x 15 each

Do that again at 12s

Jog up to the Tennis Courts for the Ark Loader

Bear Crawl, Crab Walk, Gorilla Run and Dragon Walk

We grabbed a nice spot of grass for Mary

Froggys x 25

Windshield Washers x 20

Freddy Mercury x 20

Low Slow Flutter Kicks x 20


After an attempt on EHing the entire Fuquay Fire Department by inviting the Fire Captain and explaining how F3 was so much better than working out with clip boards and plastic plants; YHC was hoping to see some new faces.  Unfortunately, they were a no show.  Strong work by the FV group, and YHC was delighted to hear that even though Monday’s Q was out sick, the remaining duo took the workout the Q had emailed to them and made it happen.