A few classic F3 sets have been introduced in The Arena the past several weeks, so to keep the trend alive Mr. Tyson was invited to join us this Friday afternoon.

WARMUPS – In the courtyard

Seal Jacks x 15, Good Afternoons x 10, Mtn Climbers x 10, Merkins x 10


Over to the rock field on Goode St, where 3 cones about 20 yards apart lie waiting for us.  Time to introduce A Few Rounds with Tyson to the Arena faithful – next time the full Ten Rounds will be used as these guys walked away from a few rounds with barely a scratch.  Nice work fellas!

  • 1st round – Jump Squats
  • 2nd round – Standard Merkins
  • 3rd round – LBCs
  • 4th round – Diamond Merkins
  • 5th round – Star Jumps

Before heading out, broad jump to first cone, bear crawl to 2nd, crab walk to 3rd, sprint back to start.

Over to the field by the tracks.  Grab a rock.  After each exercise, sprint to tracks and back:

  • Lunges with rock held high
  • Rock squats
  • Rock samplers

Back to the shaded area by parking lot for Mary.  LBC x 20, Windshield Wipers x 10, American Hammers x 20.


Battery and Kimbo Slice each earned Arena shirts today – 3 posts in a row – nice job men.

Next week the HT pax have the Q.

Prayers for some of our Arena brothers who left the program recently, hope to see you men back soon.

Herring begins his new job next week.  Congrats brother – we are proud of you.  Thank you for all that you have done to strengthen and grow The Arena internally.

Butane and Clodhopper expressed interest in posting at Ambassador on Saturday.  If this becomes a steady interest among HT pax, we will start a transportation schedule and have guys posting at Ambassador take turns picking up and driving the clown car from Healing Transitions to Chavis and back on Saturday mornings.  Stay tuned.

Tuesday May 17th 4:30 – 6:30pm – 3rd F event at Healing Transitions.  F3 will provide and serve dinner to the HT clients from 4:30 – 5:30, followed by Herring sharing his personal story.  The event concludes with a talk by Traynor Reitmeir.   $20 per person and all proceeds go to Healing Transitions.  Link to sign up is in the Announcements section of F3 Raleigh website.  Should be a great event.  T claps to Denali and Vector Victor for leading this effort.

Another memorable Friday afternoon in The Arena.  Make some time on Friday afternoon soon and post!  It’s well worth it.