15 pax posted for Whiplash this weekend, F3 Raleigh’s only high-tempo high-class workout set in the culturally sophisticated environs of the NC Museum of Art.


CaB* 1x

Run a Mile

Warm Up COP (SSH 20x – IW 20x – MC 20x – Denalis 1x)

20x Merkins OYO then People’s Chair on dock – repeato 5x

Mosey to dirt ramp for 11s (Burpees and burpees – top and bottom)

Run Blue loop back to Dojo (long way)

Do some exercises in the Dojo (Irkins – Squats – Derkins)

Mosey to Amphitheater

Sumo squat jumps up the stadium steps (repeato 5x)

Mosey to parking lot

100x LBCs

Sprint to Sunlight



-Prayers for Plebe’s mom

-TClaps to the boys in Columbia for finishing the Goruck Challenge this weekend

-Holiday Schedule:

  • Thursday-Convergence at Dawn Patrol at 0700 (no other Raleigh workouts)
  • Friday – Flood Zone moved to 0630 at Laurel Hills
    • No Wolf Run
    • No Juggernaut
    • Regularly scheduled Late Night
  • Always an honor to lead – thank you!

*Chug a Beer – As with any F3 exercise, this was entirely optional, and no one was pressured to do anything they didn’t want to do.  Some chose wisely, others did not.