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Mad Mule @F3JOCOGA this AM, 7 Strong! Ollie, Dreamweaver, Dirty Pipes, Wax Seal, RX, Stretch, Prius!

5PAX for some Reindeer training. To practice liftoff we did 20yd out and back of murder bunnies. Partner did increasing reps of squat, merkin, and burpees. 5than paced with a lap. Reindeer🐻crawl to meet up with your partner. Transitioned to upper body cindy exercises after 3rds.

8PAX for the annual Shannon Smith Year in Review Q. A little movement to get warmed up. Then, we took advantage of the 🧱 for upcoming construction. Matt Davis had the sports trivia down. The Piddler surprised with pop culture answers. Cpt Alive made some good guesses. 🧠+💪

5PAX for The Piddler’s birthday Q. 86 and 38 were the numbers for the day. Partner work for 86 reps of multiple exercises. Then, a dance with Cindy. A blocker waterfall and a circuit. Back to home for Mary. Great to have Epstein visiting from Kernersville.

3PAX for 800 reps on the 8th day of the year. 4 sets of 25 for 8 exercises with a short lap between each set for total of 800 reps and 2 miles. Squat press, curls, tri ext, ruh roh, squats, wonder bra, leg lifts, weighted LBC.

@F3JOCOGA

Tuesdays breezy beatdowns @F3JOCOGA

Wednesday post!

Thursday PAX!

Tuesday PAX! Guys going hard in the cold weather!

6PAX followed Marky Marks lead. Main thang was a Rock’em Stack’em with rock work at the top of the hill with trips down the hill between. Great to have a good crowd for the nice weather.

Monday workouts!

2PAX for rep ‘n run. HRMerkin to fail then run a lap. Rinse and repeat 4x. Round 2: Squats. Round 3: Dips. Round 4: Mary. 300+ reps. 2.5 miles. Great 2ndF mixed in.

FYI NO MAD MULE! SEE DETAILS ON SUPPORT FOR F3 MARKY MARK! @F3JOCOGA

Monday AO soft open! @F3JOCOGA

Exciting news gents, The ILIAD is officially back! Nov 23rd 0700, Garner Magnet High School. Run and ruck option available. (We will need a lead for Ruck) PROCEEDS GO TO OUR WESTERN F3 BROTHERS! contact Joshua Hefner with questions. Details on JOCOGA website docs.google.com/spreadsheets/d…

@F3JOCOGA F3 Raleigh F3 Wilson F3goldsboro F3SouthWake F3BooneNC @F3nation F3Churham F3 Cary Apex F3 Wake Forest F3 Carterico F3ENC Crossbones F3 New Bern, NC

Thanks F3 Raleigh F3 Cary Apex F3 Green Level F3 South Cary for your support! See you again next year!

Great to have all the PAX from F3 Raleigh F3 South Cary F3 Cary Apex F3 Green Level out there!

docs.google.com/spreadsheets/d… Here is the link to sign up, donations will go to Western part of NC for recovery.