My gut feeling told me that the “I was there” contingent would come strong on this single digit morning, and they did not disappoint. Before most folks rose from their fartsacks to frantically post smartphone screenshots ¬†and dashboard photos to their Facebook pages, a hearty PAX of 27 gathered to thumb their frozen noses at the winter’s worst and get down to the sounds of EPMD, et al.

The Thang

Extra Credit

Black Sabbath – Iron Man, Judas Priest – You Got Another Thing Coming, Iron Maiden – The Trooper

Circle up for various kettle bell exercises: Two Hand Swing, Around the World, Egg Beater, Curl, Tricep Extension, Figure Eight, Squat/Curl/Press, SSH, Single Hand Swing, Around the World, American Swing

Vanilla Ice – Ice Ice Baby

Run to area adjacent to ramp and warmup with SSH X 25, Imperial Walkers X 20, Merkins X 10, Good Mornings X 15, run to base of ramp

EPMD – You Gots to Chill

Crab walk to top of ramp, bear crawl down, max squats at bottom

J. Geils Band – Freeze-Frame

Run back up ramp, form two lines, and commence painting the lines

Rolling Stones – She’s So Cold

Stop where you are and alternate 10 Merkins w/ 10 Alternating Lunges – AMRAP

Bruce Springsteen – Tenth Avenue Freeze-Out

Run to stairwell, run up, run down, repeat, etc

Ryan Adams – Icebreaker

Run to Escalators

Ace Frehley – Snow Blind, Foreigner – Cold As Ice, Black Sabbath – Snowblind

Bear crawl down stairs, 20 prisoner squats, run up stairs, 20 WWII situps, repeat, etc.

Metallica – Trapped Under Ice

Burpees – AMRAP

The Bangles – Hazy Shade of Winter

Run back to start

Idina Menzel – Let it Go from Frozen

LBC’s X 40

Homer To Marge X 20



GoRuck Custom being planned for the Fall. Kanye is your Q

F3Raleigh 3rd anniversary convergence, March 7, Pullen Park 6:00 – 6:45 am (original F3 workout) 6:45 – 7:45 am (regular workout)

F3 Greenville officially launches tomorrow (The Chong Li Express heads out at 5:15 am)

In interests of time, YHC gave the short shrift to prayer requests, apologies.

Ball of Man, Fazio took us out.