3 PAX braved ridiculous temperatures for some midweek F. Worried about the roads the exuberant Orange County Salt Man didn’t make it to, YHC kept it confined to the church lot for the day’s entertainment.

The Thang

Quick Lap

SSH x 10

Imperial Walker x 10

Merkin x 10

Quick Lap

SSH x 20

Imperial Walker x 20

Merkin x 10

Quick Lap

SSH x 30

Imperial Walker x 30

Merkin x 15

Plank Station Progressions: Plank until number 1 runs to you, exercise, number 2 runs to 3, repeat








Dry Docks


Freddie Mercury


Imperial Walker

Grab some curb:

Dips x 10

Irkins x 10

Peoples Chair (10 counts all around)

Dips x 20

Irkins x 20

Peoples Chair (20 counts all around)

Dips x 30

Irkins x 30

Peoples Chair (30 counts all around)


Oblique crunch x 20

LBC x 20

Oblique crunch x 20


Convergence for Sat 1st F in the works for Durham and CH PAX in the works for Feb 1. Keep an eye on twitter (F3ChapelHill) for more info. Send thoughts or EH candidates to F3ChapelHill@gmail.com or DM at @F3Adolphus.

TClaps to Carlton for enjoying some extra credit today on the plank stations and his handy work on his gear.

F3CH shirts getting in soon. Can’t wait to rock that bad boy in @F3Durham ‘s face so hard.┬áTaking names for the next order here: http://f3.mudgear.com/collections/nc-chapel-hill/products/f3-chapel-hill .

Please continue to keep Dufresne in F3Nation’s thoughts and prayers.