Warm up:

The Thang:


  • 1 Mile
  • 100 Pull ups
  • 200 Push Ups
  • 300 Squats
  • 1 Mile


  • Flutter kicks, in cadence:
  • x30
  • x30
  • x10

Icing on the cake:

  • 100 yd. sprint AYG x2



  • Good to see MoneyHose back in the fold on his home turf.  His work at The Crick will pay dividends for years to come. Aye, brother, aye.  #Pioneer  #Leadership
  • Chong Li has encouraged men to double down at Ball Bearings and The Blitz on Wednesdays.  I’m not sure that’s a good idea.  It’s really hard.  You wouldn’t like it.  There’s an indoor workout Wednesday morning at a local shopping mall that’s probably more your speed.
  • T-claps to Utah for owning the Murph this morning.  Utah, you are required to wear a weight vest next time.  Also, if you finish early, keep doing tabata exercises until you pass out.  Because you pass out before you die.  #HelpfulAdvice
  • During the second mile, a young lady appeared from nowhere and fell in behind MoneyHose and in front of me.  None of us could make up any ground on the other.  It was like a Sartre play.  #Humbled


  • F3 Raleigh celebrates its second anniversary this Saturday at Pullen Park.  Think of every man you’ve ever invited to an F3 workout, and invite him back.  #EH  #SimplePlan  #EQV
  • There will be a GORUCK Challenge in Raleigh on May 3, 2014.  Imagine standing shoulder to shoulder with your brothers at 11:00 on May 4, 2014 having accomplished more than you ever imagined you could.  If that doesn’t make your heart swell, don’t sign up.
  • Shout out to Zima and Costco for rescheduling the first expert-led F3Raleigh HH–March 13, 2014.  Ask them for details.

0 Replies to “Never out of the fight…”

  • Murph carries a special meaning to me. It’s a smoker for sure. Add in the 25 pound vest and it’s downright sadistic. Every Memorial Day we post in va beach to do Memorial Day Murph, to honor our fallen brothers, regardless what branch we were in we are united by their sacrifice. Very powerful stuff.

  • I didn’t even know Utah was there until COT. Well done brother. T-claps to all who knocked out the double-down this morning. #Respect #IceUp

  • Marley was among the PAX. Utah’s performance in the Murph was absurd, especially with full pull-ups and a prior kettle bell workout.

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