F3 – Brier Creek Community Center – Wednesday, November 25, 2015

Gotta love living in Raleigh, North Carolina … it was a warm 67 degrees this morning at 6:00am for the workout — on November 30th !!!   Life is good.  T-Claps to the men who posted this morning … the wet surface did not slow you down.  Well done men.

Run the track, cut through the parking lot, finish by the brick wall.

Circle up for warm-up exercises: 

  • Side straddle hops, Imperial Walkers, Good mornings, Merkins, Sumo Squats, Toe-Raises, Sir Fozio Arm Circles

First Event:  Sevens

  • Run down the stairs, six Burpees, run the sidewalk, bear crawl up the stairs, 1 squat, run the picket fence.

Second Event:  Run to the front of the school.  Perform Step-ups, Dips, Dirkens

  • Two sets … 15 reps each

Third Event:  Team Up with a partner

  • Round 1:  First guy starts with plank jacks, second guy runs zig zap down the planters and back.  Flap-jack to 200 reps.
  • Round 2:  First guy does LBCs, second guy runs the bus loop.  Flap-jack to 200 reps.

Fourth Event:  Run to the Hill

  • Bear Crawl up the hill, down the side, 10 Merkins
  • Run up the hill, down the side, 10 WWII’s
  • Bear Crawl up the hill, down the side, 10 Merkins
  • Run up the hill, down the side, 10 WWII’s

Fifth Event:  Run to the basketball court

Mary — Dealer’s Choice – 15 reps

  • Merkins, American Hammer, Sumo Squats, Aqua Man, Canoe – Row Boat, Homer-to-Marge, Leg Flutters, Freddie Mercury, Box Cutters



  • Rouge will send out an email with a reminder of the following events:
    • Christmas party – Monday, December 19th 6:30pm at Little City Brewing
    • Haven House – Thursday, December 15th:  https://docs.google.com/spreadsheets/d/1Tls_O3WL_sjy53TmZe0oTaCek4xXmvAuO_a5s31CANQ/edit#gid=1448814838


  • Oflex’s friend’s mother, Barb, is in hospice care.
  • Families who lost loved ones in the plan crash in South America.
  • Those living near the fires in Tennessee.
  • Continue to live our live in Thanksgiving ….. giving “Thanks” and ensure we “give” of ourselves to those in need.