Urban Jungle is my favorite site – It’s mostly lit, not alot of traffic (foot or cars) at 5:45 AM, lots of choices for paths and exercises (including parking deck girder pull-ups), covered parking deck for serious rainstorms (and during cold snaps the deck runs about 10-15 degrees warmer). With smaller groups (less than 15) you can run the entire Pax at one time using Fountain Steps, Benches, Stairs and more. Plus there’s AstroTurf to soften the rub on your assbone for all the LBC’s, Hammers, Freddies and R-LBCs you can handle (although today the turf was wet and cold, whaa whaa whaa).

Today’s workout, YHC decided to go old school – Two Column Indian Runs everywhere we went, Pushup-o-ramas to build those pec-pops of love, Quad and Hammie punishment and core strength fatigue – Only 1 ten Q Count recovery the entire post…. constant motion, rolling from one exercise right into the next one.

F3 Disclaimer: No FNGs, so summary given.
Plus: Dice is older, still a bit overweight and his body creaks getting out of bed – so when he Q’s always expect a warm-up period with gradual increase in intensity and stretching. Then comes the pain!

Warm-up: Circle up
25x SSH, Slow Pace (2 per 4 count cycle, 50 reps)
20x Good Morning, Stretch
20x Imperial Walker
10/10x Arm Circles
20x Prayer Squat, Stretch
20x Windmill, Stretch
20x Mountain Climber
10/10x Shoulder Shrugs and Neck Rolls
20x Prisoner Squat, Stretch
10/10 Q Count Leg Over Leg, Stretch Switch

Double Applesauce (Two Column Indian Run) run to far aspect of Target parking lot

Circle up:
20x Single Count Merkins
10x Prayer Squat
20x Single Count Wide Grip Merkins
10x Prisoner Squat
10x Single Count Diamond Merkins
10x Sumo Squat
20x Carolina Dry Dock
10x Jump Squat

Double Applesauce run into parking deck, up the entire ramp with wrap around to AstroTurf in front of movie theater.

Circle up:
20x LBC (2 per 4 count cycle, 40 reps)
30 Pax Count Plank
20x American Hammer (2 per 4 count cycle, 40 reps)
30 Pax Count Plank
20x Freddie Mercury
30 Pax Count Plank
20x RLBC (2 per four count cycle, 40 reps)
30 Pax Count Plank

Double Applesauce run to far parking lot of Wells Fargo along Lassiter Mill.

Circle up:
10x Burpee, OYO
10x Monkey Humper
10x Mountain Climber
20x Alternating Lunges

Double Applesauce run to JCP parking lot (Starting point)

Mary / COT:
10x Merkin (Studs could double up to 2 per 4 count cycle with 20 reps)
10x LBC (2 per 4 count cycle, 20 reps)
10x Prayer Squat
10x Wide Grip Merkin (Studs could double up to 2 per 4 count cycle with 20 reps)
10x American Hammer (2 per 4 count cycle, 20 reps)
10x Prisoner Squat
10x Diamond Merkin (I don’t think anyone doubled up here)
10x R LBC (2 per 4 count cycle, 20 reps)
10x Sumo Squat
10x Carolina Dry Dock (Studs could double up to 2 per 4 count cycle with 20 reps)
10 Q Count
10x Ski Abs
10x Jump Squat

Plank-O-Rama: 20 Pax Count per position

Finished 3 minutes early…which YHC felt bad about, but Dice was gassed and since we had no recovery breaks figured we did at least a full work-out in total.


F3 Christmas Party – Monday Dec. 22nd, 7PM-9/10. Tyler’s Taproom.
Bring the M. Room, Appetizers, Wine and Beer already covered. Cash Bar for cocktails etc. Donations accepted at the door with proceeds to Healing Place / Raleigh Rescue Mission from F3.

F3 Event – Monday’s Lunch Time(?) meetings with Friar Tuck lead at Sola Coffee 7705 Lead Mine Road.

Healing Place Work-out is this Friday (12th) 2:30p. See sign-up on F3 site under Healing Place / The Arena.

Toy Drive – F3 supports Capital Clauses. Bring an unwrapped new toy to your post by TOMORROW (Thurs Dec 11th) and give to site Q and ultimately to Ron Burgundy. Dice has heard F3 was largest single giver last year…. probably counting on us to provide again this year. Dice gave a stuffed animal Tiger ($9.99 plus tax at Target) today- don’t just talk about doing something…. do something.

Prayer Request:
At 27 years old, Cotton’s cousin was diagnosed with a particularly unfriendly type of cancer end of last year while she was 6 months pregnant. Went to term, had baby, then had surgery, chemo/radiation and thought into remission. Just recently, suspected multiple metastasis in lungs found, she’s under treament again. Her baby is six months old.

Ball of Man:
Geddy – Thank you for the opportunity to get out, exercise, socialize and lead. Prayers to Cotton’s cousin, battling a recurent cancer, with a new born at home.

* Dice is looking for feedback on today’s work-out (comments below or tweet off!). Warm-up good for you or a waste? Too little running? Too much calisthenics? Too little rest (too bad on that one)? Tough enough for you, too tough or too easy?

-Thanks for the opportunity to Q you guys.