YHC answered a plea from Les Nessman (@BenjamNSmith) late yesterday afternoon to lead the PAX at @F3Juggernaut this fine morning. Although not my normal AO; despite my only having 1 visit under my belt; I’m proud to say that F3 has removed my inhibitions about stepping up to lead from time to time. If we don’t step out of our comfort zones, we don’t grow.

Eleven men (yes, Superstar is a man but more accurately “the man”, as Grady’s 2.0 ain’t skeered to show up and show out) materialized from the Friday morning gloom to put in work.


  • Circle up, no FNGs, very abbreviated disclaimer given, and we’re off!
  • 10 Burpees OYO
  • SSH x 25
  • Mountain Climbers x 25
  • Good Mornings x 25
  • Standard Merkins x 20
  • Sir Fazio Arm Circles (x10, x10)
  • Dying Cockroach x 20
  • Jog around the footpath, mixing in butt-kickers for 50 yards and King David Leg Raises for 50 yards. Note: got smoked by a jogger passing by. Good thing we were still warming up!

The Thang

We stopped at the rock pile on the park entrance road. A quick set of Dying Cockroaches x 20, then grab a rock and circle up! With your rock:

  • Curls x 20
  • Bent-over rows x 20
  • Overhead press x 20
  • Overhead tricep extensions x 20
  • Rock chopper left side x 20, right side x 20
  • 10 Burpees OYO
  • Planks-to-squat holds x 15 (thanks, @jmsaylors)
  • Curls x 20

Place your rock down. Next set:

  • Run to top of the parking lot, Plank Jack x 10
  • Run back to rocks, Standard Merkin x 10
  • Run to top of the parking lot, Star Jump x 10
  • Run back to rocks, Standard Merkin x 10
  • Plank when done, mixing in some Putin and Sarkozy
  • Run to top of the parking lot, Plank Jack x 10
  • Run back to rocks, Star Jump x 10
  • Repeat that whole thing (2 trips), this time with Carolina Dry Docks and Sumo Squats

Return the rocks gently, follow YHC up to the baseball field.

Here’s where it gets kooky. YHC did this exercise at @F3Greensboro, but I can’t remember what the heck it is called. I think the Caterpillar? I dunno. Anyway:

  • PAX gets into side-by-side plank position, first man “box jumps” over all the guys to the end of the line, then drops down into plank position at the head. Last man follows behind, in a rotation all the way to the end of the outfield. Note: this was tough!
  • People’s chair on the fence, 10 count all the way down the line. Arms extended, after halfway down, arms up high.
  • Sprint to the fence behind the 3rd base line, recover with Balls To The Wall (Q count) x 30

Mosey over to the picnic shelter…

  • Erkin x 20
  • Dips x 20
  • Low Erkin x 20

Running a little low on time, so run back to parking lot to circle up…


  • 10 Burpees OYO
  • Homer to Marge x 30
  • LBC x 30
  • Low Slow Flutter x 30
  • Dying Cockroach x 30
  • Move to plank position, Standard Merkins x 5


  • Announcement: 3rd F next Monday at Panera off Six Forks
  • Announcement: A couple of great new workouts coming online Monday (I forget, Candlestick, sorry – add to comments?) and Saturday (Chavis Park)
  • Prayer Request: Hush Puppy’s father and their family
  • Dingo led us out with a well-delivered prayer


  • Anybody get the number of that jogger who passed us during warmups? MacGruber correctly surmised that the jogger made YHC look like a PAB…
  • Thanks to the guys at @F3Greensboro for having me out this week. Picked up a handful of new moves to share with the @F3Raleigh PAX soon.
  • We talk a lot about leadership, and holding each other accountable in F3. There’s no better way to put those words into practice like Qing a workout. If you have been shy about giving it a shot, let me assure you, you’ll get more out of it than you give!

-Azul out…