On this brisk morning, and with the shovel flag planted, 20 22 24 25 mighty Pax took to always- beautiful Fletcher Park for 2014’s final edition of F3 Raleigh’s weekday classic. While counting around a circle may not be this particular group of Pax’s strength, the experience still beat even the best of mornings at Urban Jungle.


  • Standard Merkins x 10 (4-count)
  • Jog to upper parking lot and circle up
  • SSH x 25
  • Good Mornings x 15
  • Imperial Walkers x 20
  • Hand-release Burpee Star Jumps x 10 OYO (i.e., a standard burpee only with a hand release Merkin at the bottom and star jump for the end)

Find a spot on the curb for a little push-a-rama (all 4-count):

  • Standard Merkins x 10
  • Quick feet x 10
  • Mini Irkins x 10
  • Mini Jump-ups x 10
  • Mini Derkins x 10
  • Mini Jump-ups to the right x 10
  • Merkins with right hand on curb x 10
  • Mini Jump-ups to the left x 10
  • Merkins with left hand on the curb x 10
  • Hand-release Burpee Star Jumps x 10 OYO

With 120 Merkins in the bag not counting burpees, mosey down to the picnic shelter and break into teams of 4 (one team of 5):

Two members of each team take off on the run to the upper parking lot and wheelbarrow one lap around the island, switching off as needed, then run back to the shelter.

Flapjack with remaining teammates who in the meantime have been completing continuous cycles of:

  • Pull-ups x 5
  • Derkins x 10
  • Monkey Humpers x 20 #crowdpleaser

Most Pax completed 3-4 cycles of the pull-ups/Derkins/Monkey Humpers.


Mosey over to the tennis courts for a little conditioning:

Half of Pax on the line for burpee suicides, completing a burpee at each change of direction, four stops total across the two courts (7 burpees for each suicide). Meanwhile, the other half of the Pax does People’s Chair. Flapjack.


Circle up for a few minutes of Mary:

  • LBC x 20
  • Rosalita x 20
  • Reverse LBC x 20
  • Protractor x various
  • Hand-release Burpee Star Jumps x 10 OYO


  • Chaos nearly ensued when YHC was advised at the end of the workout that we had lost a Pax (Flouride). Myrtle owned up to Flouride being his partner for the wheelbarrow fest, however could not locate Flouride among the rest of the Pax. As it turns out, our hero Flouride simply made a pit stop at his car to put on gloves and was sitting a mere 3 feet away from Myrtle.
  • New year’s Day Convergence at Ball Bearings tomorrow, 7am. No other workouts.
  • Friday workouts are Flood Zone and Juggernaut, and through an extensive (and potentially nasty) PR campaign, Munson has lobbied to add Wolf Run back to the line-up for this Friday. #crisisaverted
  • YHC is still not sure the count is correct.
  • Have a Happy (and safe) New Year gentlemen. Always a pleasure leading you.