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.