It’s a beautiful morning in Raleigh.  And five souls decide Chong Li’s “House of Pain” (True Grit) is just a bit to gritty for the day, so they find themselves gathering at The Forge.  Conversation is easy and the bonds of friendship are strong.  At the appointed hour the men begin the fun.


Run over to Andy and Opie for some warm up

SSH x 20

Imperial Walkers x 20

Fazio Arm Circles x 8 x8

Mountain climbers x 20

Windmills x 10

Now that the motor is running we head over to the upper parking lot and we include

Robert Plants x 2 on the way then we throw in

Walking Lunges 15 yards

Merkins x 10-8-6

And again and again.

A quick step over to the curb for

Mini jump-ups x 12

with some religious fervor halleluiahs x 8 topped off with

star jumps x 4

Rinse wash and repeat

We slid on down to the island for Plank-o-rama

­­plank x 10

plank jack x 10

putin x 5

sarkozy x 5

and let’s do it again!

We take a short run to amphitheater, including a little butt kickers and high knees.

Once there we bear crawl/crab back across the grass and karaoke our way back.  It was so much fun we do it again too.

The a quick step on over to the stage for Alternating Step Ups x 10

with a side order of dips x 10

There’s a second helping of them!

Trot over to the fountainless pool for:

Decline merkins x 7

Donkey kicks x 8

Incline merkins x9

And Kim Jong-Un crab stompers x 10 (formerly known as crab kickers)

And another round for my friends

Dancing over to the playground for 6MOM.

Hello Dolly x 10

LBCs x 10

Low Slow Flutter x 10

Freddy Mercury x 10

Rosalitas x 10

Homer to Marge x 10

Russian Hammers x 10


The PAX were all veteran F3 members so it seemed a comfortable workout.  Focusing on form rather than speed helped make the workout a little more challenging since the Forge has low rep counts.  We had the park almost to our selves this morning (much to the dismay of some members of the PAX).  During the COT we realized White Shoe was our war baby.  This was compared to a 19 year old FNG at North Hills the day before.  Surprisingly, the youngster of such a tender age escaped being named Gerber, or Pampers.  We’re glad to have him aboard,


Caddy is looking to borrow a couple F3 shirts for the Komen Run on Saturday.

White Shoe is looking to get his hands on missing Rucks and Shirts used during the GoRuck, so he can return them to their rightful owners.

Verse of the Day:

From James 2:  14 What good is it, my brothers and sisters, if someone claims to have faith but has no deeds? Can such faith save them? 15 Suppose a brother or a sister is without clothes and daily food. 16 If one of you says to them, “Go in peace; keep warm and well fed,” but does nothing about their physical needs, what good is it? 17 In the same way, faith by itself, if it is not accompanied by action, is dead.