Warmup:
SSHx20
Imperial Walkers x15
Merkins x15
Mountain Climbers x15
Staggered Merkins 2×10

Walking Lunges

Tennis court scramble:
High Knees, Butt Kickers x2
Karaoke, backwards run x2
3 sets of tennis court sprints (including hurdle of the net)- service
line, service line, baseline

Run to the picnic area:
Rocky Balboa Trainers w/partner x2
2 sets of dips and decline merkins 10 count each

Run to baseball field:
gassers: 2 sprints to the end of the field and back
partner wheelbarrow gassers x2
gassers: 2 sprints to the end of the field and back
Bobby Petrino gassers x2
gassers: 2 sprints to the end of the field and up to the top of the hill

Run to stone circle:
Jump ups x10
Incline Merkins x10

French Dip

Mary:
lbc x20
flutter x15
hello dolly x10
rosalitas x10
froggies x10
WWII situps x10

COT

The Naked Man Moleskin:

Tclaps to the PAX for showing up strong in the rainy swamp and for embracing slippery wet tennis court suicides right off the bat which included 4 leaps over a net surrounded by puddles in each suicide.

They say the bigger the man, the harder it is to do wheelbarrow gassers.  Big Sproles is a big man, and he fought like a champ getting through.

Tclaps to two FNGs, and a special welcome to Moniteur from Charlotte.  We get a consistent stream of out of town F3ers on Wednesdays and always enjoy their FEBA, keep it coming.

Finally thanks to the PAX for putting up with a baby QIC.  Good times.

0 Replies to “Fletcher – All hail the King”

  • I wouldn’t go that far, but here is a poem about Raleigh F3:

    the gloom surrounds, the rain falls
    unshaven men arrive with a purpose.
    nervous laughter and chatter
    while waiting for the clock tower to ring.
    lunges, gassers, merkins, side shuffle hops, ladders: feba is needed.
    oxygen is low, sweat pours faster than the rain; up or down what should I do.
    ‘do the best you can’ are lost words.
    time to fiddle with the PAIN dial.

    -CK

  • Aye, Fiddling with the Pain Dial. I’m afraid I’m going to have to give you credit for that one LCK. You’re a poet. #baaaaahhhhhhhaaaaa

  • Yeah, my first time leading was very interesting, all went well. Now it is just another workout and I just fiddle with the PAIN dial.

  • This loyal subject was well gassed after we left the ball field. Even us little guys get tired doing wheelbarrows if it’s far enough. Great job King David!

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