Attila Signs off on 2017

23 degree temps at launch, Friday before a long holiday weekend, Christmas cookies and pies still weighing us down…This was a recipe for low turnout.  But not at Attila.  14 of the finest men in F3 Metro nation + 3 of the finest men from F3 Raleigh + 1 “FGN” braved the cold and posted for the final Attila of 2017.

Here’s how we got after it:

Started with slow Valdez lap around the block and over to the small parking deck – aka The Basement – seeking warmth.  Our friends at FIA had the same idea this morning so we split The Basement for a little side by side workout.  Just like every middle school dance in history – boys on one side, girls on the other.  Best way to get warm on a cold morning is running and burpees – let the mumblechatter commence.

Circle up, SSH, Burpees x10, Imperial Walkers, Burpees x10, Commie Walkers, Burpees x10

Mosey to the Target parking deck and partner up for ramp work.  Diamond, Wide arm, Stagger left, and Stagger Right Mericans at the top of the ramp and squats, lunges, jump squats and monkey humpers at the bottom of the ramp. People’s Chair while we wait for the six.

Mosey to the sidewalk on Charlottowne outside the Target deck and keep your partner for stair work.  Partner hand slap mericans on the top of the parking deck and partner dericans on the sidewalk.  Rinse and Repeat.  Rinse and Repeat.  Mary while we wait.

Mosey back to The Basement for core work.  WWII, Sit ups, LBCs, Obliques, Russian Twist, Freddie Mercury, Homer to Marge (Favorite from our honored guest, Nature Boy) and closed with a minute plank counted by the PAX.

Commentary from the Q:

Great to have 3 brothers from F3 Raleigh join us this morning.  Huffy capitalized on his youth and was spotted near the front of the group all morning.  Nature Boy brought the energy from beginning to end…WOOOOOOO!

88, Hoe Down and Brownie along with our Friendly New Guy set the pace for our ramp and stair work.

Speaking of our Friendly New Guy….when you introduce yourself in the COT as “FGN” then you are really setting yourself up for a name like Dyslexia.  Welcome to F3 Dyslexia.


Convergence Monday 1/1/2018 @ 700a in the train lot at Freedom Park

Join Rev on Tuesday at the Men’s Shelter for great work and a great workout.


Thanks as always to Eminem for allowing me to take the keys.  Honor and privilege to lead this group of men at Attila.

Leave a Reply