16 Hooahs stepped out onto the battlefield this cold Monday morning, ready to fight on to the Objective and complete the mission….

Parking Lot jog, Good Mornings x 15, Spiderman Merkins x 15, Star Jumps x 15

8 wind sprints. Walking the Plank x 15 L&R, Wide Arm Merkins x 15, Dry Docks x 15

8 wind sprints. Crab Dip x 20, Plank Jacks x 15, 10 Burpees OYO, Diamond Merkins x 8

4 wind sprints. Bear Crawl to finish off the first wave of attack.

Merkin/Flutter Kick Ladder 20,18,16 then Petrino #1

Merkin/Flutter Kick Ladder 14,12 Petrino #2

Merkin Flutter Kick Ladder 10,8 Petrino #3 To finish off Wave #2

Circle up for Mary on Steriods

10 Prisoner Squats, 5 Burpees OYO, 10 Lunges, 4 Burpees OYO, 8 Prisoner Squats(wider stance) 3 Burpees OYO, 8, Lunges(longer step) 3 Burpees OYO

Down for planks, frontal and side (forget their names)

And the decisive blow to finish the war, Flutterkicks. They fought good, they fought hard with all their heart and soul, they left everything out on the battle field. Today Was a good day.


Raleigh Brewing happy hour this Thursday, check Twitter/web for details on this and other events.

March 22 F3DADS Meetup

Want to Ruck?  Want more info?  See Yo Yo (mjwidman@ncsu.edu).

Prayers for Dufresne, and prayers for Darby that he and his ex wife can work through the past and have a stronger relationship to become the untied parents they need to be for their kids.

The Ranger Creed is one of the most powerful grouping of words that I have ever had the pleasure of knowing. It guides my every decision, picks me up when I feel broken down, and bonds me to a brotherhood that earned the right to shout its words. Other than my jiu jitsu family that have the same goals as I in terms of training, I have yet to find a brotherhood in which I can call myself a part of on the outside. I am proud to be a part of F3, and proud that F3 is now a part of me. You have a brother for life.


Recognizing that I volunteered as a Ranger, fully knowing the hazards of my chosen profession, I will always endeavor to uphold the prestige, honor, and high esprit de corps of my Ranger Regiment.

Acknowledging the fact that a Ranger is a more elite soldier, who arrives at the cutting edge of battle by land, sea, or air, I accept the fact that as a Ranger, my country expects me to move further, faster, and fight harder than any other soldier.

Never shall I fail my comrades. I will always keep myself mentally alert, physically strong, and morally straight, and I will shoulder more than my share of the task, whatever it may be, one hundred percent and then some.

Gallantly will I show the world that I am a specially selected and well trained soldier. My courtesy to superior officers, neatness of dress, and care of equipment shall set the example for others to follow.

Energetically will I meet the enemies of my country. I shall defeat them on the field of battle, for I am better trained and will fight with all my might. Surrender is not a Ranger word. I will never leave a fallen comrade to fall into the hands of the enemy and under no circumstances will I ever embarrass my country.

Readily will I display the intestinal fortitude required to fight on to the Ranger objective and complete the mission, though I be the lone survivor.