It’s amazing how, as we get older, time seems to go by faster and faster. The past 2 years have flown by. A lot has changed. And with it, the growth of F3 Raleigh has been awesome to watch. To honor that growth and my 2 year F3 anniversary, we marked a giant, virtual F3 on the earth of Pullen Park. Here’s how the 17 Pax who showed up did it:
EC
4 arrived early to find the parking lot blocked off. Say what? Apparently there was a swim meet going on, and they didn’t want the swimmers to park in the main lot. Hello, McFly? What about us? “Oh, yeah… you’re the guys who workout here all the time.” To the other attendant: “They’re good.” With that situation averted, 3 mile run up to Centennial Campus with a little cone set-up along the way. And a nice little BRR climb up to Oval Drive, including a couple of deer. Thankfully what goes up, must come down. And back we came to gather the princesses.
Warm Up
Another 13 Pax awaited. And we all set-off up and around the north perimeter to the grassy knoll on Pullen Drive. Thanks boys, you just drew the top of the circle using satellites and shit. Crazy. Now circle up for: 20 XFit Merkins OYO (chest to the ground), IW x20, GM x10, 10 XFit Merkins OYO, SSH x 20.
Let’s Make An F
The F in F3 stands for Fitness, Fellowship & Faith, right? Wrong. Today it means Burpees, Diamonds and Prisoner Squats. Count off into 3 groups, and shotgun start 3 stations:
1) Straight across fence, cone at end, 10 Burpees, and 10 when you return
2) Run down the fence, hard left at rocks, cone at end, 15 diamonds, and 15 here
3) Run down the fence, down the hill, 20 Squats, and 20 when you return
WWII Sit-ups lead by Tecumseh till all finish.
Congratulations, you just made a big fat F. You should study harder.
This Circle Is Huge
Run around south perimeter, via Pullen and Western Blvd and back up to the upper lot. Stop along the way for People’s Chair, BTW, and some Irkins. Maybe something else, but I was focused on drawing so I can’t recall.
3
Split into 3 groups again. 3 stations. Shotgun start. Rotate through… Whoa Nelly! Who’s that running up through the woods from the halfpipe? I’m having serious flashbacks to my first Q when at this exact same location, around the exact same time, Johnny Utah came lumbering out of the gloom (40mins late) to join the workout. Today it was Flush. #Respect. Glad you could join us. Now, where were we? Oh yeah, rotate through the following:
1) Bear Crawl to cone, 30 LBCs, sprint back, 30 LBCs
2) Crab Walk to cone, 30 Mtn Climbers, sprint back, 30 Mtn Climbers
3) Lunge Walk to cone, 30 Nipplers, sprint back, 30 Nipplers
Plank work till all are done. That was so easy… ouch. Well, it may have hurt a little. But we have now competed a marvel of modern technology, the GPS assisted F3. Find the photos on Twitter (because I can no F-ing longer post them here…Grrrr).
Roundhouse Bonus
Well, our primary task is complete, but we have a little extra time, so find a bench in the Roundhouse for 3 sets of Alt L/R Step-ups, Dips, Irkins and Dirkins. Can you say “Sweatfest”. Very good.
Mary
Let’s take it on home. Run down to the main grass, gathering cones along the way. Circle up for: Long Slow Flutters x20 (switch legs on the group count), Dying Cockroaches x15, Side Crunches x10 each, Alt Chillcut/Reg Plank 10 Count around the circle, with Makhtar N’Diayes x10 to finish. We’re done.
COT
Count off
Name-o-rama
Flatline took us out
Moleskin
Speaking of Flatline, I have to give him serious props. He was in high demand to attend another workout site (Maize, you and I will talk later). But he chose to come support one of his FNGs on his 2 year anniversary. That first workout you lead was a killer. It was grueling, hot and tough. And I was hooked. So, T-Claps to you Flatline. Costco picked a great day, with you as a great Q, to finally get me out. Respect.
Okay, enough sappy shit. Thanks for letting me lead at this awesome site, which is now forever marked with a giant F3.
Shaggy out
