On a soggy morning at Roanoke Park, the VSF planted, and the JV team someplace else, 16 Pax set out into the gloom to face the pain.

Warm-up (courtesy Money Hose):

  • SSH x 20
  • Sir Fazio Arm Circles x 10, Reverse x 10
  • Eastern Bloc Marches x 20
  • Windmills x 20
  • Mountain Climbers x 20

The Thang:

Pax divide up into pairs to tackle eight pain stations, with Station #1 acting as time-keeper and dictator of Mary for Stations 7 & 8:

STATION #1: Mama Junk Complex – 5 tire flips, 10 box jumps, 10 Derkins, 10 Sledge Hammer Slams (each partner)

STATION #2: Kettlebell Swings x 20, Flutter Kicks (alternate as many sets as possible)

STATION #3: Strict Dead-hang Pull-ups x 5 (alternate as many sets as possible)

STATION #4: Heavy Pipe Zercher Squats x 10 (alternate as many sets as possible)

STATION #5: Strict Merkins w/ 45lb. Plate x AMRAP – chest touches the ground, lock elbows at the top (alternate as many sets as possible)

STATION #6: Gun Show – dealers choice among Sears Bar, 35 lb. KB, and 45 lb. plate (alternate as may sets as possible)

STATION #7: Mary

STATION #8: Mary

Strong work by the Pax this morning – doesn’t read like much, but with time to work through 3-4 sets of each exercise and 50-100 counts on Mary, the Pax got in a good morning of work.


  • Catalyst kicks off Saturday at 7am.  Be there, with pre-run before.  Bring someone you know who needs F3.
  • F3 Raleigh T-shirts are up on the F3 website for order.  Talk to Vila if you have questions about this.
  • A pre-Ball Bearings ruck session is in the works.  Let Fungo or Money Hose know if you’re interested.