Vanilla is my middle name

Yeah, so relatively speaking I may lack a little in the creativity department when it comes to creating a workout.  Oh well.  When we’re all sucking wind 20 minutes in, no one is complaining that I didn’t dig deep enough into the F3 exicon.  Any chatter at that point is usually a result of all of us pushing harder, getting better.  15 PAX got the basic treatment at Dante’s Peak this morning.

Welcome FNG Chum!

Warm Up

  • Jog to far end of parking lot
  • 20 SSH, IC
  • 15 Windmills, IC
  • 20 Imperial Walkers, IC
  • 20 Mountain Climbers, IC
  • 20 Wide-grip merkins

Extended Warm Up

  • Burpee broad jump to specified parked car
  • Lunge walk to turf roll
  • 15 Plank Jacks, IC

Thang 1

  • Partner Chase with 7 hand-release Merkins
    • Take the side sidewalk entrance out of the park, and continue around the park to the far entrance
  • 25 LBCs IC when everyone arrives

Thang 2

  • Mosey to the pond a grab a semi-travelling rock to share with your partner
  • Partner 1 – Start lunge walking around the pond with rock above your head
  • Partner 2 – Run around the pond and switch with Partner 1 when you catch him
  • Flapjack and repeato until rock makes it around the pond

Thang 3

  • Partner 1 – AMRAP curls
  • Partner 2 – backwards run up hill to parking lot, then jog back to Partner 1
  • Flapjack
  • Repeato, this time doing AMRAP tricep extensions

Thang 4

  • Mosey back to shelter, bear crawling the wooden bridge (of course)
  • Partner 1 – AMRAP dips and irkins
  • Partner 2 – run loop around tennis courts
  • Flapjack


  • 25 Freddy Mercs, IC
  • 25 Boxcutters, IC


  • Werewolf – Jan 31 0530-0630 at the Briar Club in Chapel Hill – See Slack or @f3_werewolf on Twitter for more details
  • The Mule – March 10 0615 launch from Chavis Park – See @F3TheMule on Twitter for more details and signup
  • Carpex Kettle bell workout is in full swing on Mondays 0530 at Apex Nature Park (site or Dante’s Peak)
  • New yet-to-be-named AO being started by Yogi – Tuesdays 0530 at Healing Transitions. Launch date is Jan 30


  • Family member of Earhart’s colleague for his recent diagnosis
  • Disco Duck’s M

YHC took us out.  Great group and and a great start to the day.  It was an honor.



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