25 PAX representing Raleigh and Carpex rolled into the NC Museum of Art Parking lot (aka #bestsiteinraleigh) for a mid-February edition of Whiplash.  So much to do at this site, there’s never a shortage of workout options.  This includes a nice variety of hills.  We found most of them.

Warm Up

Jog to ellipse for and circle up for:

  • 20 SSH, IC
  • 15 Windmills, IC
  • 20 Imperial Walkers, IC
  • 20 Mountain Climbers, IC
  • 20 Diamond Merkins

Thang 1

  • Small group (3-4) Indian run along Blue Loop to bottom of hill to 440 bridge (where else?)
  • Run 1/2 way up the hill to the artwork sign on right – 15 Spider Man Merkins
  • Run to the top of hill – 20 squat jumps
  • Run to middle of 440 bridge – 10 pullups
  • Return to the start, stopping along the way to repeat the exercises
  • Plank until all in – 20 plank jacks, IC
  • Repeato except backwards run on the uphill portion
  • LBCs when all in

Thang 2

  • Group run on the trail to bottom of the dirt hill
  • 10 pullups on the art structure then AYG to the top of the dirt hill

Thang 3

Group run to the wall for a set of over-the-wall 7s

  • Burpees on one side
  • 4-count American Hammers on the other
  • People’s chair until everyone is done

Thang 4

Mosey to bottom of grass hill for Esau’s Ladder

  • 2 LBCs at the top
  • 2 hand-release Merkins at the bottom
  • Repeato 4x adding 2 each time until 10
  • Squat hold until all in

Thang 5

Mosey to Amphitheater

  • 2 sets each of dips and Dirkins
  • Two-footed hop to the top of bleachers then bear crawl on the grass section

Mosey to the courtyard area


  • Some number of Freddy Mercs and Chilcut Peter Parkers



  • The Mule – March 10 starting at Chavis Park. Be there at 6am.  See @F3TheMule on Twitter for more details and sign up sheet
  • Dinner and speaker event at Healing Transitions on April 10, 4:30-6pm.  Watch Twitter for more details


  • Praise for Red Sea on his new job!

Big THANKS to Hi-Liter for taking us out in strong fashion.

Thank you all for the opportunity to lead.  It’s always an honor.