Sometimes things get a little creative and fancy at Ball Bearings and other F3 Raleigh locations.  Creative and fancy workouts are great and keep us coming back for more, as we all know variety is the spice of life.  But every once in a while, its necessary to get back to basics, back to our roots in the hot muggy sauna of Fletcher Park, and go Old School.  Don’t forget where you came from Ball Bearings.


Jog to upper parking lot (pick up FNG Opie on the way).

Warm up:

SSH x 30; imperial walkers x 20, mountain climbers x 30; Sir Fazio arm circles x 20; diamond mericans x 10; alternating left right step ups x 20; mini jump ups x 20.

Jog to Hamburger Hill (alternate route upon running into police tape securing 20 yard perimeter surrounding all sides of House of Cats – reminder to consult Chong Li re what may or may not be going on in the House of Cats).

Old School Jacobs Ladder: 7 trips up Hamburger Hill, starting with 7 burpees at the top decending to one, then sprint across field and wait for your brother in peoples chair on fence).

Jog to Stone Circle, grab a spot on the wall.

Old School Chong Li Special:

20 decline mercans, 20 dips, 20 jump ups: again x 15, again x 10.

20 piston squats; 20 decline Homer to Marge: again.

Jog to lower field.

The Antonio Cromartie (new name, same old school smoke):

109 yard sprint, do 10 reps of an exercise, sprint 109 yards back, do 10 more reps.  Done.  Four total times through, excercises: mericans, LBCs, plank jacks, squats.

6 Minutes of Mary: LBCs x 50; rosalitas x 30; Russian Hammers x 20; reverse LBCs x 20; TD curl x 20.

Jack Webb from 5-10.

1 minute plank hold for White Shoe: high plank, sarkozy, putin, low plank (WS arm bands optional).

  • It was hot.
  • High Fidelity, 5:45 am, Wednesdays at Martin Middle School.  Running workout led by Enron.  Hard launch next Wednesday.  Ball Bearings continues in full, it is a train that cannot be stopped.