Harsh Conditions. Tough Workout. Great Pax. Or as we call it at Zero Hour: “Monday.” With temps hovering near 30 and the VSF planted, 14 men braved the cold for another edition of F3 Raleigh’s most athletic Monday workout.

The Thang


  • Lap around park
  • SSH x 25
  • Imperial Walkers x 20
  • Mountain Climbers x 20
  • Good Mornings x 10
  • Sir Fazio Arm Circles x 8, Reverse x 8

Mosey over to Sonora St. and to the bottom of the hill for Backwards Uphill 11’s:

  • Burpees at the top, starting with 10
  • Prisoner Squats at the bottom, starting with 1
  • Running backwards when ascending (for Dawn Patrol readers that means “going up”) the hill
  • Running forwards when descending┬áthe hill

Plank-o-Rama while all Pax finish.

Mosey back to parking lot for AMRAP circuit training:

Stop #1: Baseball Field. Dips x 20, Lebrons up the steps, Bulgarian Split Squats x 10 each leg, Derkins x 20

Stop #2: Tennis Courts. Burpee Suicides – service line, doubles line, service line on next court, doubles line on next court. One burpee with each change of direction.

Stop #3: Picnic Shelter. Pull-ups x 5

Pax work to complete as many rounds as possible OYO until time is called, running between stations.

Circle Up for Mary

  • LBC x 25
  • Rosalita x 25


  • Not much by way of announcements this morning. Maybe it was the cold.
  • But Epoxy did say that Mule 2015 sign-ups should be posted shortly.
  • Great work this morning, men. It’s always a pleasure leading you.