With one year officially in the books, we (Castaway/Swamp) made the executive decision to today’s beatdown would be overshadowed by an epic Coffeeteria throw down.  What makes this site amazing is not the smooth asphalt, not the logs, not metal plates, not the smoked ribs and omelets we serve, it’s PAX who come from all over the Triangle to experience the F3 brotherhood.  We have even been dubbed the chattiest site by Slack.  It helps TKD is centrally located in Churham and easy to find.

We had an incredible first year and we thank all the PAX who have supported us and joined us at Churhams chattiest site!  AYE!

Warmarama

ME –

Partner Race Ricky Bobby to side street

B-L-I-M-P (exercises build on ea other)

B – burpees 5x (6 count)

L – lunges 10x (IC)

I – imperial walkers 15x

M – merkins a la offset 20x

P – plank jacks 25x

S – squats 30x

MOT

B – Bearcrawl
L – Lateral Plank Walk
I – imperial walker March, kick each leg high to move fwd
M – Murder Bunny w/o weight
P – Pogostick jump

COT – see above plus we celebrated Nant’an @knope’s 44th bday

Coffeeteria Menu

Made to order omelets with multiple topping options, tangy Carolina sauce meatballs, pulled pork, ribs, bacon, toasted croissants, chocolate chip muffins, berry Chantilly cake, and a shit ton of coffee