11 brave souls arrived at Williams Park with the promise of no Rangecrest, but were in store for a beatdown.  Another fantastic gathering of the best of F3Nation in North Raleigh.

WARM UP – SSH X 20, Sir Fazio – 10 front, 10 back, 20 burpees oyo


Split up into 1’s and 2’s – 1’s with Superstar, 2’s with YHC.

Group 1 – modified 11’s, thanks to F3Morehead – run down to end, 11 burpees, 11 ssh, 11 monkey humpers.  Back to other end for LBC’s until all join.  Repeat 10, 9, etc.

Group 2 – to tennis courts for suicides – first bear crawl, then crab walk, then partner carry, then standard.  Balls to the wall in between.

Flapjack groups.

Afterward we took a nice stroll around the park with a rock in hand and back to the parking lot for prisoner squats.

Finished with Thunder Merkins – listening to Thunderstruck (ACDC) and plank hold until you hear “Thunder” then do a merkin.  It’s painful.

COT – announcements – Forum today at Panera.  Prayer requests – Cinderella’s granddad died and funeral is this week.  For him and family.  Pygmy’s sister-in-law possible heart attack.  For full recovery. Schembechler thankful for the F3 Pax pushing him to be out each week.

We finished with Psalm 121 – “I lift up my eyes to the hills. From where does my help come?  My help comes from the Lord who made heaven and earth.  He will not let your foot be moved; he who keeps you will not slumber.  Behold, he who keeps Israel will neither slumber nor sleep. The Lord is your keeper; the Lord is your shade on your right hand.  The sun shall not strike you by day, nor the moon by night.” A big encouragement for men who need to remember to rely on the Lord during work, at home, and at play.

Thank you F3 Nation for allowing me to join you this morning.