The Thang:


Run 1.5 laps around the parking lot loop.

15 x SSH

15 x Windmill

15 x Good morning

15 x mountain climber

10 x merkin

Run to the soccer field (some starting letting us know that they had nice shoes on and din’t want to get them muddy)

divide into two teams

3 x team 1 run across the field and do 5 burpies (OYO) and run back

3 x team 2 wall sits

Tunnel of love

Run to the hill

Team 1 – Jacobs ladder (6 start jumps and 1 prisoner squat, 5 star jumps and 2 prisoner squat, etc..)

Team 2 – Mary

Team 1 – Mary

Team 2 – Jacobs ladder (6 start jumps and 1 prisoner squat, 5 star jumps and 2 prisoner squat, etc..)

6 Island stops in the parking lot (People’s choice)

15 x squats, merkins, burpies

30 x LBC’s

10 x WWII Sit up’s


Naked Moleskin:

-T-claps to FNG Chapter 7.  Glad you joined us.

-Sign up for bowling this week at the Alley, also on the 4th. T-claps to Gutterball for the generosity and Costco for organizing.

F3 Raleigh Christmas Party – December 22nd from 7-10pm at Tyler’s Taproom. Invite will go out soon, please RSVP so we can manage appropriately. Details will be shared in a pre-blast.

-January 1st we’ll have a convergence at Fletcher Park, no regularly scheduled workouts in Raleigh that day. King David is the event Q. Get out to start your year right and bring a FNG who’s talked about a routine change but never does anything about it.