YHC’s return from overseas was celebrate with a spider bite and a Q.  8 PAX gathered in the morning dew including one FNG – Macallan.  A lot of new faces posting regularly at the The Crick, shows a promising future for F3 in North Raleigh.

The Thang:

Mosey around the loop and to the circle at the playground.


Good morningsx20


Imperial Walkersx20

Carolina Drydocksx10

Sir Fazio Arm Circlesx12 reverso

Mosey to the bus loop

Merkinx5 freeze tag with partner for 5 laps

Mosey to the hill

Bear crawl-up

Merkins x 15

Run down

Air Squats x 10

Bear crawl up

Star Jumps x 10

Run Down

Air Squats x 10

Bear Crawl up

Burpee x 5

Run Down

Air Squats x 10

To the top of the hill for a visit with Mary

LBC’s x 20

WWII x 15

Mosey to loading dock

Spiderman up railings

Box jumps x 10


Balls to the wall 30 second hold

People’s chair


Mosey to basketball court

Mini-arc loader

Bear crawl to corner 1

Merkins x 5

Karaoke to corner 2

Star Jumps x 10

Crab walk Corner 3

Burpees x 5

Sprint back



LBC’s x 20

Poke the Hole x 15

LBC’s x 20

Long Slow Flutter x 15

LBc’s x 20

Russian Hammers x 20


All the PAX that posted gave 100 %.  Excellent work by all. YHC enjoyed being back to see the regulars in The Crick and few new faces that have become regular posts while gone.  Halfpipe lost his nickname and was reassigned to eliminate overlap.  Halfpipe was renamed Nutter.


Baileywick Beta this Friday? Still waiting for Twitter confirmation.  Oh yes…  Sign up for twitter follow @F3Raleigh and @F3TheCrick to get started.  F@ event next Wednesday June11.  Meet at The Crick at 8 PM for a short (~1 mile) no drop run to Trali for cellular rebuilding and the return on foot to The Crick.  End at 10 PM.

Prayers for those starting new jobs and for Nutter’s relative.

YHC took  us out.