In a flashback to F3 Durham’s early days, 3 of the original pax posted for a frosty beatdown.

Warm up:


Good mornings

Air squats

Mountain climbers


Run to hill for Jacob’s ladder:

Sprint up, burpees x 5 OYO, bear crawl down

x4, x3, x2, x 1


Run to quad:

Sprint to sidewalk, 10 merkins

Sprint back, 10 Peter Parkers

Repeato x 5


Ring of Fire:

Sprint around circle, call exercise



Suicides, 10 merkins between each set


Run back for Mary




Kotters to Kaufman.

Tclaps to Doogie for showing up while on call.

Still waiting for the KFP sighting.