60 degrees & low humidity. Check. VSF planted. Check. Disclaimer given. Check. With that being said, these four Pax set off into the gloom for another installment of F3 Raleigh’s original weekday workout at always-beautiful Fred Fletcher Park.



  • Star jump burpees x 10 OYO (perform normal RALEIGH burpee #nosquirrels, with star jump to complete the rep) #crowdpleaser
  • Run to upper parking lot
  • SSH x 20
  • Good Mornings x 10
  • Sir Fazio Arm Circles x 10, Reverse x 10
  • 4-count Mericans x 15

Mosey over to Hamburger Hill for 11’s

  • Backwards run up Hamburger Hill
  • Start with 10 star jump burpees at the top and 1 Merican at the bottom, working down to 1 star jump burpee and 10 Mericans
  • Jog around lower field until all Pax complete
  • Plank-o-rama

Mosey to the picnic shelter and scare off random local

  • 4-count Derkins x 10
  • Alt. L/R step-up x 20
  • Pull-ups x 10 (or max reps)
  • 4-count Monkey Humpers x 10

Repeato x 2 (3 rounds total)

Mosey back to lower field

  • LBC x 20
  • 100 yard sprint x 2
  • LBC x 20

Mosey back to picnic shelter

  • Reverse bear crawl up the hill to the stone circle

Circle (square?) up for a little Mary

  • Freddies x 20
  • Rosalitas x 20
  • Believe-it-or-nots x 15
  • American Hammers x 20


  • Still time to sign up for the mud run, there will be a bus
  • Sign up for the Mule
  • King David took us out