With the shovel flag planted, the knee-high grass of Roanoke Park soaking wet, and the humidity near 112%, 23 warriors set out to take on fire and steel of Heavy Metal.


Not today.  But when we die, on our deathbeds, we’ll receive total consciousness.  So we have that going for us.  A jogging preview of the Roanoke gauntlet (see below) served as today’s warm-up.


Pax divide up into pairs, with Partner #1 staying at the Ranch, while Partner #2 tackles the gauntlet:

The Roanoke Gauntlet

  • Sprint from pain stations at the Ranch to backstop, and then to each stop thereafter, working the length of the park
  • 2 medicine ball tosses over the backstop
  • 5 dead-hang pull-ups
  • 10 burpee box jumps
  • Monkey bar crawl on swing sets with a pull-up at each end (or 10 swing derkins)
  • Alternating fence hops
  • Bear crawl length of the basketball court, and then head back with…
  • Crab walk length of the basketball court
  • Alternating fence hops
  • Monkey bar crawl on swing sets with a pull-up at each end (or 10 swing derkins)
  • 10 burpee box jumps
  • 5 dead-hang pull-ups
  • 2 medicine ball tosses over the backstop
  • Sprint back to pain stations to relieve partner, who takes off to begin the Gauntlet

Meanwhile back at the Ranch:

Partners flow between the following pain stations:

  • Mama Junk flips x 2-3
  • El Jefe Mericans x 10
  • 55 lb. Kettlebell Swings x 20
  • 21 Guns w/ olympic bar
  • Curtis P w/ Sears Bar x 3
  • Tricep Extensions w/ 45 lb. plate x 20
  • Overhead Alternating Lunges w/ 45 lb. plate x 10
  • Scotty Bobs w/ cinder blocks x 10
  • Reverse Burpees x 10
  • Standing Military Press w/ Heavy Pipe x 10
  • Dealer’s Choice Mary x 25
  • 1/2 lap around park back to Mama Junk

Partners rotated as many rounds as possible, with most completing 1.5-2 rounds each.


  • Tclaps to the Pax today – this was a grinder.
  • No Mary today, in fact, nowhere to be seen.  With El Jefe sustaining a near life-threatening wound, several Pax speculated that Mary in fact shot El Jefe and then fled the scene.  Top men are investigating.
  • Last day to order F3 Raleigh shirts has been extended now to THIS Sunday.
  • Prayers are with Getty’s friend now battling colon cancer.