21 Degrees, Ice is all around, School is out for a 2nd consecutive day, and today’s F3 workout is a  booger.   What should be the last thing today’s 20 veteran Urban Jungle PAX see when they arrive is an 8-year old FNG posting!   Well guess what, there is new definition in Raleigh now of STUD…..that being: SAM MALONE a.k.a. MayDay; Larry David’s 2.0.   I think 8 years old is a record in F3 Raleigh outside the F3 Workouts that were made specifically for 2.0s.   If is heard any talk in the future for not posting due to weather or workout difficulty, all today’s other 20 PAX need to say to you is:  MAYDAY wouldn’t have that excuse!!

Here is how today went:


SSH x 33

Windmills x 20

Mountain Climbers x 20,

Fazio Arm Circles x 15….reverse

Good Mornings x 15

Main Exercise…thank you F3 Wilmington for letting us borrow this from your BB last week.

Circle of Death

There is a circle set up around the 2nd floor parking deck with 9 stations labeled on a post. Each label has an exercise listed. Teams of 2 start at 8 of the 9 stations…team is needed to push each other as this was not easy.  We  perform each exercise for 45 seconds and have 15 seconds to get to the next station. Rotate clockwise. Rinse and repeat 3 times. 

  1. Spider merkins
  2. American Hammer
  3. Star jump Burpees
  4. Spider Carolina Dry Docks
  5. Plank jacks
  6. Lunges
  7. Diamond merkins
  8. Flutter kicks
  9. Imperial Squat Walkers

3 cycles of this got the blood flowing real well.   I looked several times at May Day, and each time he was keeping up with  Dad in perfect form!


Windshield Wipers x 15

Prayer Requests

  1. Hush Puppies Dad is about to go home
  2. Yukon Cornelius, his wife and four children
  3. Forest’s Granddad fell
  4. Marriages that are under attack

YHC quoted from a modern day philosopher below.   Suggest you read it intentionally.  I expect F3 has helped many in this way.  The more familar version of this is attached.  I expect the next time you hear this, it will speak to you a little different.

Don’t look back, a new day is breakin’ It’s been too long since I felt this way. I don’t mind where I get taken The road is callin’, today is the day

I can see, it took so long just to realize I’m much too strong not to compromise. Now I see what I am is holding me down I’ll turn it around, oh yes I will

I finally see the dawn arrivin’ I see beyond the road I’m drivin’

It’s a bright horizon and I’m awakin’ now. Oh I see myself in a brand new way. The sun is shinin’ the clouds are breakin’ ‘Cause I can’t lose now, there’s no game to play

I can tell there’s no more time left to criticize I’ve seen what I could not recognize, Everything in my life was leading me on, But I can be strong, oh yes I can

CUT & PASTE IF STUMPED ABOVE  https://www.youtube.com/watch?v=3VPLOVJ0u94

ManRam took us out in Prayer solid