PAX of 17 on a cool & muggy morning at Eastgate Park, VSF planted. The park tucked deep in a neighborhood has proved to be a popular destination for the Monday morning PAX. Figuring out which direction to head first proved to be first struggle.

The Thang:

Warm-up jog along Quail Hollow back towards the park and stop on the dam

C.O.P. : SSH x 15, Mountain Climbers x 15, Good Mornings x 15, CDD x 15…..partner up

Catch Me if You Can with 5 Hand-Release Merkins at each tag around the loop from dam to street and back up, at the benches each PAX does 10 Dips, 10 Derkins & 10 Squats. Repeat for 20 min

Plank-A-Rama: High Plank Hold L&R Arm Up, Low Plank Hold, Chilcutt Hold x 2 min, Decliners x 10, Wide Grip Merkins x 10

Lunge Walk Half the dam, Bear Crawl back to parking lot

Set of 11s at park entrance : Merkins at the top, Knee Ups at the bottom….run backwards up the driveway


-Sheesh, never forgot so many names of PAX at the workout….too many Q’s in a week I suppose. Lots of newer faces or less familiar which was a part of it too. Sound off below with the forgotten ones please. 0

Dec 15th – Haven House Dinner …..4:30-7:00 pm. Need financial support and helping hands, see Franzia and/or MacGruber

-Dec 16th – The Arena Workout + Social / Refreshments…. 2:30 – 3:30pm

-Dec 19th – F3 Raleigh Holiday Party 6:30-9pm at Little City Brewing on West Street Sign Up Here:

– Prayers for King David’s family, baby boy is expected this week….perhaps as I type. Prayers for Mancrush’s family. Prayers for those unspoken.