Although it is not a requirement for your F3 name to begin with P to Q at the Crucible, the previous 5 Q’s were led by men with F3 names beginning with P.  That was enough for Pygmy to convince me to continue the string and tackle my long overdue maiden Q.


11 PAX, no FNG’s, Short run to lower parking lot where we circled up for:



Side Straddle Hop x20 IC

Good Mornings x15 IC

Mountain Climbers x25 IC

Imperial Walkers x15 IC

Sir Fazio Arm Circles x15 IC

5 Burpees OYO



Run to Path around Soccer Field/Park and partner up.

Partner 1 runs lap while partner 2 does 10 burpees and then LBC’s until partner returns.  Flapjack

Second Lap – 10 burpees and then prisoner squats.  Flapjack

Third Lap – 15 burpees and then Sumo Jump Squats.  Flapjack


Run to The Rock Pile

Rock Curl x15

Tricep Extension x15

Bent Over Row x 15

Squat Overhead Press x 15

Repeat with x10’s


Run to Tennis Courts

Partner 1 – People’s Chair;  Partner 2 – Suicides.  Flapjack

Partner 1 – Balls to Wall;  Partner 2 – Karaoke.  Flapjack

Partner 1 – Peoples Chair;  Partner 2 – Bear Crawl.  Flapjack

Partner 1 – Merkins/Plank Hold;  Partner 2 – Lunge Walk.  Flapjack



Box Cutter x15

Homer to Marge x20

Low Slow Flutter x15

American Hammer x14




Forum today and all Mondays at Panera on Six Forks and Forum Drive in North Raleigh. Great conversation and currently studying the book of James.


F3 event at Healing Transitions on May 17th. $20 cost with all proceeds going to Healing Transitions. Additional donations welcome and encouraged.


ManRam asked for prayers for a work project. This and all silent prayers lifted up to the Lord for His glory.


Thanks to the PAX for hanging in there with me for my first Q and for the patience with the occasional miscount.  This was way overdue and I’m thankful for the nudge to Q.