VSF was planted at Moore Square, the disclaimer was given and 6 pax were off till Sexy Rexy pulled up for his first edition of Metamorphosis.   Great to have 3 RRM members join us again this week!

The Thang

  • Jog to the corner of Blount and Hargett for 10 merkins
  • Jog to the corner of Hargett and Fayetteville for 10 merkins
  • Jog mid-way down Fayetteville for a longer warmer up – 25 SSH’s, 16 Good Mornings, 10 merkins, 20 Mountain Climbers
  • Jog to the green turf area across from the Marriott on Fayetteville and partner up **This turf was rated #1 for bear crawling by the F3 inner-city, real urban jungle equipment  and facilities committee**
    • 2 sets – Group 1 stay put for AMRAP merkins, Group 2 sprint to the end of the turf, 10 merkins and sprint back
    • Sets of 7’s – bear crawl to the end of turf for air squats, sprint back for merkins
  • Jog to the War Memorial Auditorium – 15 dips, 15 irkins, 12 dips, 15 derkins, 10 dips, 10 irkins
  • Jog to the corner of Davie and Salisbury – 10 merkins
  • Circle back towards the front of the War Memorial Auditorium – 10 oyo box jumps, 15 dips, 10 oyo box jumps, 15 dips
  • Head back towards Moore Square
    • Plank in front of the court house to gather the group – 10 air squats
    • Keep jogging
    • 10 air squats at Fayetteville and Hargett
    • 10 air squats at Hargett and Blount
    • Sprint back to the corner of Hargett and Person – Cinderella and his vest won

Mary – 6 inch leg hold for a 10 count around the circle


  • Prayers – Getty’s friend in need of a bone marrow transplant family & Captain Kirk’s mother and aunt who were recently in a car accident, may have missed another one…
  • Mule – make it if you are available!
  • Cinderella took us out in prayer