Shovel flags were clustered as the PAX of 34 enjoyed a tour of the recreational activity offerings at Raleigh’s own Jaycee Park. One nice thing beyond the fact most people do not work (apologies to friends in retail) on Labor Day is that F3 workouts can run a full hour….which is nice. Nothing to memorialize on this holiday, just a standard mix with a little bit of everything.

The Thang:

Warm Up after short run: Mountain Climbers x 20, Good Mornings x 20, Merkins x 20, Imperial Walkers x 20

Cackalacky Choo Choo: PAX stays in circle while planking, each member hops over back legs. 2 times through

Wind Sprints: 4 Full Sprints (distance uncertain) with 5 Burpees on your own after each

Beach Music: Jog to 4 court volleyball arena. 1 full lap Walking Lunge, 1/2 lap bear crawl, 1/2 lap Crab Walk, 1/2 lap Scorpion Walk. Full length sprints x 2. Plank Holds/Squats in between.

Circle of Pain: Wide Arm Merkins x 20, Shoulder Tap Planks x 20, Plank Jacks x 20, Diamond Merkins x 15, Right Arm Staggers x 12, Left Arm Staggers x 12.

Tennis anyone?: Head to tennis courts. Run “M” formation through both 3 times through. Balls to the Wall x 20, People’s Chair x 20

The Ueker: Find a spot on the concrete bleachers at baseball field, hang legs over ledge. Flutters x 25, Dolly x 25, Flutters x 15, Dolly x 15, Flutters x 10, Dolly x 10

Gimmer Shelter: Jog to picnic tables at shelter. Dips x 25, Incline Merkins x 25, Derkins x 25, Dips x 15, Incline Merkins x 15, Derkins x 15

Mary: Chilcutt Hold Circle with 5 count through the PAX and that it all…….

COT with Ball of Man and great prayer lead by White Shoe

“Labor disgraces no man; unfortunately, you occassionally find men who disgrace labor.” -Ulysses S. Grant

Naked Moleskin:

-Great to have some friends from Durham make the trip over. Also nice to see Cooter back in the gloom, he likes to exercise on holidays. T-claps to iR and Death Panel for their first posts this morning to F3. Hope we delivered on their expectations so they’ll be coming back for more.

-There was some serious Larry Bird going on during the sprints and at the volleyball courts during the scorpion walk, YHC outkicked his own coverage in the sand with the latter. Lots of Clowney sightings reported throughout the set which included heralded PAX members named for a comedian and a Muay Thai actor (latter was accused of participating in every other derkin count, but YHC cannot confirm or deny….it’s newsworthy when it involves CL though). Witnesses feel free to give their accounts below, White Shoe has offered pro bono protection if needed.

-Rain didn’t wash out the park too much, but it left things plenty humid That was one long hour, but it was only an hour……

The MULE returns on October 5th! Launch time at 6am from Fletcher Park Pullen Park, estimated end time 10am.

September 11th Stair Climb, 6am start. No other Raleigh workouts on that Wednesday with a likely meeting at Moore Square. Look for a pre-blast later this week with details. Gnobby is the Q.

Fuquay-Varina is live on Wednesdays at Action Park…5:45am. Tell your friends that way that F3 has arrived.

-Record post totals last week with a good showing this morning, T-claps to the PAX for showing up and bringing friends! Great growth at the sites since Memorial Day through today with pretty consistent numbers. Plenty of options now, if your have been posting for several months try out the new sites and EH the guys you know who live close by. This is just the beginning of something bigger than all of us my friends.