10 PAX showed up to plant the Weekend flag for The Crick, F3 Raleigh’s newest official workout.  While it wasn’t snowing for once at The Crick the temperature did drop down to a cool 72 degrees for the maiden voyage of the Weekend Crick.  The workout for the most part went off without a hitch with only some minor traffic dodging and plenty of pain to go around.  The workout was followed up with Coffeteria at Panera Bread where we heard all about the latest Go Ruck class and explored Cinderella’s encyclopedic knowledge of Disney characters.  Thanks to all for coming out and being part of the first class!

The Thang

Warmup (Kanye)

  • Jog to Warmup circle
  • SSH x20
  • Good Mornings x20
  • Burpees x5
  • Plank Jacks x20
  • LBCs x20
  • Burpees x5
  • Fazio Arm Circles x10
  • Reverse Fazios x10
  • Burpees x5
  • Peter Parkers x20
  • Burpees x5


  • 1s Bear crawl to first cone, gorilla hop to second cone
  • 2s Start the burpee count
  • Flapjack until you get to 50 burpees
  • Wheel Barrow to first cone
  • Flapjack
  • Karaoke suicide

Pass the Torch to Coach D

  • Jog accross the street to new hill
  • 1s run up the hill and do 10 merkins
  • 2s plank-o-rama
  • Flapjack
  • Repeato x2
  • 1s run up the hill and do 20 air squats
  • 2s lowplank hold
  • Flapjack
  • Repeato x2 (with midplank and highplank holds)
  • Poke the hole x15
  • LBC x20
  • Box Cutters x15

Pass the torch to Candlestick

  • Head back to the track
  • Usain Bolt to first bench
  • Merkins x10
  • Reverse Jog and Karaoke to second bench
  • Derkins x10
  • Jog to the shelter
  • Left Right Step-ups x20

Team Building with Pete

  • Circle up with Pete
  • Jack webb with Pete (Merkins and Shoulder Press x5)
  • Curls x10
  • Shoulder press x10
  • Tricep Extension x10
  • Goblet Squat x10
  • Lat Pull x10
  • Curls x10
  • Shoulder press x10
  • Tricep Extension x10
  • Goblet Squat x10
  • Lat Pull x10
  • Russian Hammers (with Pete.. ouch) x20
  • LBC x20


  • Prayers for Dufresne and his family
  • Baileywick workout starts May 30th
  • New Workout in Cary on Thursdays
  • Moore Square workout at Rescue Mission
  • Spurrier took us out