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.
THE THANG
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
COT
NAKED MOLESKIN
-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.
