2024 – F3 South Wake

“This AO is Sponsored by Go Ruck!”

December 31, 2024/in Prison Yard /QIC: Flip Phone
PAX: @sardine, 8Bit, Banana Seat, Breach, LED, YHC

FNGs: None

Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH

The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch.

Stations were as follows:

Coupon	Rd#1	Rd#2
50lb Ruck	Single Arm Row	Bear Crawl Drag
Cindy	WWIII	WWIII
Cindy	Murder Bunnies	Redrum Rabbits
80lb Sandbag/ 40lb Sandbag	Squats	Squat Shots
60lb Sandbag	Over Head Press	Chest Press
80lb Sandbag	Deadlift	Jump Over Burpees
80lb Sandbag Ball / 50lb Sandbag	Sandbag Burpees	Dung Beetle
55lb Sandbag Jerry Can	John Cusak	Kettle Bell Swing

Mary: Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.

Announcements: Q Sheet Needs attention at all AO’s. The goal for Prison Yard is to be booked out 2 Months minimum in 2025.

T-Claps (Recognition): To everyone for a strong year

Prayer: All the unspoken and Injured Pax

Downtown Train – 2024 Finale

December 30, 2024/in Downtown Train /QIC: UTI
PAX: Bondo, Fanny Pack, Gizmo, Nemo, no doubt, Pumpkin Spice, U.T.I

FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout: Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times. Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs. Inverted rows and squats alternating 3x

Mozy to.top of the deck. DORA of 100 merkins, 200 WWIs, 300 Squats. Partner ran down and around the deck and back. Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements: Pumpkin and others starting 75 hard in the new year. Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him. Prayers for safe travels.

A Christmas tree and Menorah in front of a community center outdoor amphitheater in early morning.

A tea party of sorts

December 16, 2024/in Downtown Train /QIC: Abe
PAX: Abe, Fanny Pack, Nemo, no doubt, Pumpkin Spice

FNGs: none

Warm Up: After an enthusiastic start and 5 burpee penalty, we went on a quick mosey around downtown. Then good mornings, imperial walkers, hillbillies, daisy pickers, sir fazio arm circles, seal claps and overhead claps.

The Workout: Thing 1: PAX were instructed to get a “shmedium” rock. Instructions were apparently unclear and some PAX went big. 30 count curls for the girls / tricep extensions / squats. Bear crawl through the light tunnel in front of the library. 20 count exercises, bear crawl. 10 count exercises, bear crawl. PAX were quizzed on their knowledge of the Boston Tea Party, which happened 251 years ago today in 1773.
We returned our rocks in patriotic tea bashing fashion and moseyed to the half circle.

Thing 2: 10 merkins, lunge walk to center Island, 10 WWIIs, mosey to end of half circle, 10 squats. Repeat twice more for 3 rounds total. Mosey back to the Christmas tree.

Thing 2.5: People’s chair for a 10 count down the line, total of 50, next to the Christmas tree. Back to the start for Mary.

Mary: Popcorn Mary with some quick stretching.

Announcements: Panthers game next weekend. Also, Nemo reminded us of the importance of stretching and how easily we let that go.

Prayer: Pumpkin Spices children, Nemo’s brother-in-law, Best In Show

Screenshot 2024-09-14 at 2.49.43 PM Medium

Pumpkin Spice Anniversary Q

September 14, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Enron, Gump, lube, Motor Boatin', Noah's Ark, Pole Vault, Short Pole

FNGs: None

Warm Up: March in step, GM, SSH, HB, IW, DP

The Workout: 2 Rounds 40 secs on; 20 sec rest; 1 Round 20 secs on; 15 sec rest

Wonder Bra w weght plate
Gorilla Row w Pumpkin Bells
Jump Rope
Ab Wheel
Death March w Mace Bell
Merkins
Inverted Row at playground
Mountain Climbers
Step Up at playground
Slam Ball

Mary: A few stretches

Announcements: @Ausfart hosting 2nd F Gun Shooting Party October 5th, 10AM. Check Slack 3rd F for volunteer opportunities

Prayer: Lube’s sister-in-law lost a close friend and a friend of a friend has a tumor; Best in Show brain tumor surgery; Praise: Motor Boatin has a job!

Last minute Q

August 24, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: Ausfart, Gump, lube, Motor Boatin', Onset (F3 Cape Fear), Pumpkin Spice

FNGs: None

Warm Up: GM, WMH, Frankensteins, SSH, Night Clubs, Arm Circles, Seal & overhead clap.

The Workout:

Circuit 1: Grab a rock; 3×10 count in cadence (OH Press, Triceps, Curls, Rows, Squats); One set of Wonder Bras and Bus Drivers.

Circuit 2: BTTW & Peoples’ Chair; Set 1: 10 count each PAX; Set 2: 5 count each PAX.

Circuit 3: 3×10 straight count (Derkins, Urkins, Dips, Step Ups, SL Bulgarian Squat)

Mary: LBC, WWI, American Hammer, Box Cutters, LSF, Hundreds, and some stretches.

Announcements: Volunteer opportunities – see 3rd F; Sign up!

Prayers: Motor Boatin work and family travel. Ausfart’s uncle has terminal cancer, Pumpkin Spice’s brother recovering from gall bladder surgery & their family is hosting an international high school student this year. His name is Harry.

A roll of the dice at Cletus

August 23, 2024/in AO Post, Cletus /QIC: Abe

FNGs: nada

Warmup: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

Workout: Some might call it a cop out, but I love bringing the dice out and seeing what we come up with. We ran from Womble to downtown and back, dropping the dice along the way every so often. Too many merkins and frog jumps for my liking, but we were true to the roll. 1.65 miles overall.

Mary: Popcorn Mary

Announcements: Sign up to Q! Also, Bobby’s got the 2.0 workout tomorrow!

Prayers: Choppa’s wife.

Things that seem better on paper for 100, Alex

August 22, 2024/in Disney /QIC: Abe
PAX: Abe, Bondo, Cupid, Full House, no doubt, U.T.I

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)

A Nest with Four Corners

August 22, 2024/in The Nest /QIC: Abe
PAX: Abe, enough, Finkle, Gamecock, Haggis

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for

Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.

Mary: A little popcorn Mary.

Announcements: Sign up to Q!!!

Prayer: The family of the founding pastor at Enough’s church, our country

Rock Curls and Bear Crawls

August 20, 2024/in Downtown Train /QIC: Abe
PAX: @p.s.i, Abe, Bobby Dall, Bondo, Dangerfield, firefly, Mad Dog2020, no doubt, Yocal

FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn Mary

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

Paradise City – Burpees and Speed

August 19, 2024/in Paradise City /QIC: Yogurt
PAX: @Karoake, Full House, H1N1, Kenny G, Wild Turkey, Yogurt

EC: Full House, H1N1, Yogurt

FNGs: None, but @Karoake could be considered a Kotter

Warm Up: 5 burpees OYO, 10 GMs, 5 more burpees OYO, 25 SSH, 25 OH claps. Circled the fields and tennis courts a couple of times with minimum 5 burpees OYO at each corner, plus one exercise, including merkins, big-boy sit-ups, and OH claps.

Main Event 1: Suicides on tennis courts. Been a long time since we visited these. Recalled immediately that fenced sections are three courts wide, which worked out great.

Each run = Far sideline court 1, back; far sideline court 2, back; far sideline court 3, back.

Exercises upon completing each run = Plank jacks, shoulder taps, OH presses

Finished with one last run to far sideline court 3, Karaoke led the way.

Main event 2: Sprints on Ramp

Format: Similar to suicides – Sprint to first blue sign “Foul ball area,” walk back; Sprint to second sign, walk back; Sprint to third sign, walk back. We had time for only three, but everyone accelerated.

Mary: Stretched those hammies while they were warm.

Announcements: 3-Alarm event is on, just like every Tuesday. This week, there will be extended fellowship afterwards.

Prayer: Full House dad in hospital. H1N1 death in family and co-worker’s family.

Hope all have a productive week.