Rather warm morning as PAX descended on Pullen Park for the Maiden Q of YHC. No new faces so Disclaimer was given and so started the educational workout.


  • Good mornings x15
  • Imperial Walkers x15
  • SSH x15
  • 5 Burpees OYO

The Thang: Partner up: Swing by the parking lot to pick up pick up 50 lb. bag of terrazzo chips (one bag per pair) #mublechatter. GoRuck training in high alert. Mosey to the top of the hill at the cul de sac.

  • 10 squats and 10 curls with bags. Flip flop with partner.
  • 5 burpees oyo

Mosey to the top of parking deck on NCST campus, switching carrying the bag with partner as needed. The L-10: Group 1 runs length and then width of parking deck to opposite corner with 50 lb bag in tote, AMRAP reps while Group 2 runs to meet Group 1 and switch bag carrying duties. Repeato with 2 stops for each exercise which were Merkins, Burpees, Merkins, and Prisoners squats with bags. On the Line: Sprint to the end and back x2 Pick up bag and head back to cul de sac, while carrying bags and alternating with partner as needed.

  • 10 chest presses with bags while partner does 10 squats. Flip Flop
  • 5 burpees oyo

Mosey to octagon shelter.

  • Left right step up x15
  • 15 Derkins oyo
  • Dips x10
  • Left right step up x15
  • 15 Derkins oyo
  • Dips x10

Grab bags and head to stone circle. Drop bags and run lap around pond stopping for plank and 5 burpees at the peninsula. Mary:

  • Reverse LBC x 15
  • Low Slow Flutter x15
  • Heels to Heaven x10


  • Convergence at Pullen Park at 6:45am with a double down opportunity at 6am with Howard replaying the first ever Raleigh workout.
  • Tir Na Nog 8K-Saturday 3/7 at 2pm (triple down opportunity) #nokiltneeded
  • Teams are forming for Blue Ridge Relay. Not sure on the Q but ask Yo-yo for more info.

Prayer Requests:

  • Hush Puppy’s family-glad to hear father is eating solids again. Chemo starts back Thursday.
  • Yukon Cornelius’ family
  • Tiger Beat’s family
  • All the injured PAX-Prayer for King David that he didn’t reinjure anything this morning.

Moleskin: This was my first Q! All I can say is thank you. I shared my story with the PAX this morning of how I came to be in F3. It started on 4/15/13 when I weighed 355lbs and went in for Gastric Bypass. Since then I have lost 128 lbs. After hitting a plateau from loosing weight I started to gain again, 20 lbs, because I wasn’t working out and had no motivation. Mr. Hand EH’d me to come try this F3 thing and so I went to Ball Bearings on 10/28/14 with Maize at the helm (bad choice for first time #notFNGfriendly, but I was addicted.) Since then I have lost 9 lbs. and gained muscle and most important gained friendship and back bone called F3. No matter where I am in the PAX, back-middle-front, I’m always encouraged to keep pushing harder. F3 counts, never knew what that really meant until you’re on your last leg of a six pack and just can’t keep going and then your fellow PAX push you further. It was and is a pleasure to lead such great men. Thank you for all you do in me.