The shovel flag was planted and the PAX of 18 gathered at Pullen showcasing another new Q on site. A former energy powerhouse, video game icon, a cartoon’s mate, some music influences, a couple of craftsmen and off we go. Cold and dreary, a scene fit for gloom on a day when someone grabbed a board and caught their first tube. Just as Bohdi taught us, “If you want the ultimate you have to be willing to pay the ultimate price”…..

The Thang:

Warm up jog in the park…


SSH x 20, Imperial Walkers x 20, Mountain Climbers x 15, Incline Merkins x 15, Decline Merkins x 15

Run to parking deck

“Sweeping the Deck”

Sprint up each level of the deck as a group, set of Squats, Merkins, High Plank Holds and LBCs at each (4 Levels). Sprint down each ramp to the bottom, 5 Burpees at each stop along the way.

Run to Tennis Courts

“You Got Served”

Partner Up: Group 1 does 15 count Putin then plank walk to middle for 25 count Mountain Climbers then a 15 count Sarkozy. Group 2 does Balls to the Wall. Tag & rotate 3 times. BTW was rough rounds 2 and 3.

Run to small field

“The Ring of Fire”

PAX forms a circle in field. Each member takes a turn running outside circle with 35 lb Kettle Bell, calling out the exercise the rest of the PAX performs max reps. Everyone gets a turn, cycling two times through. Too many exercises to remember, but the Burning Taco left an impression.

Couple of minutes of Mary

LBCs x 50, Chilcutt Hold circle with 5 count

Short run and then walking lunge to the park entrance. That is all….


Naked Moleskin:

– March 2nd at Pullen Park with a 6:45 launch: One Year Celebration of F3 in Raleigh. EH someone new or EH someone who has not posted in a couple of months. The call to those 35-40 who post regularly is go EH someone and bring them March 2nd. Great opportunity to share the gift of F3 with someone else.

-T-claps to the runnin’ ute Johnny Utah. Strong showing for the second time this week as the Q with some ingenuity at both spots. Muscle confusion through creativity…Aye!

-Thoughts and prayers with our F3 brothers participating in the GoRuck tonight and into tomorrow morning. We’re proud and impressed with your initative and grit to participate. The man who goes out is not the same man who returns, can’t wait to hear the stories.

-Riddle of the day (give your answer in a reply for a gold star):

I am your constant companion. I am your greatest helper or heaviest burden.

I will push you onward or drag you down to failure. I am completely at your command. Half of the things you do you might just as well turn over to me and I will be able to do them quickly and correctly. I am managed – you must merely be firm with me. Show me exactly how you want something done and after a few lessons I will do it automatically.

I am the servant of all your great men; and alas, of all failures as well. Those who are great; I have made great. Those who are failures, I have made failures.

I am not machine, though I work with all the precision of a machine plus the intelligence of a man. You may run me for a profit or run me for ruin – it makes no difference to me.

Take me, train me, be firm with me, and i will place the world at your feet. Be easy with me and I will destroy you. Who am I?