Chad1000x at Purple Cobra

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FNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)

Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats

The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.

The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.

Mary: popcorn Mary followed by stretching

Announcements: Midget’s raising money for Holly Springs Food Cupboard

T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!

Prayer: 16-bit’s mother and grandfather, 16-bit traveling

What has John Cusack been up to lately?

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FNGs: none on this cold morning

Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.

Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.

Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair

Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.

Announcements: Frosty CSAUP Dec 6th

T-Claps (Recognition): Wide Right got married!

Prayer: PSI’s dad, UTI’s MIL and Dad

Just the Basics

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FNGs: none

Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.

Just goes to show you it doesn’t have to be complicated to be effective.

Mary: popcorn mary

Announcements: fence painting, Hollyfest, sign up to Q!

Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy

7 of Diamonds

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FNGs: none

Warm Up: Good Mornings, SSH, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Overhead Claps, Seal Claps

The Workout: YHC has been absent for too long and is finally crawling out of his cave. Nothing like a good Q to shake off the rust.

Main event saw us take a trip around the ball fields, stopping at each intersection for a round of 7s.

  • Stop 1: merkins / WWIIs
  • Stop 2: squats / dips
  • Stop 3: LBCs / lunges
  • Stop 4: inclined pull ups / hand release merkins

After that, we stopped by the picnic shelter for a quick round of Urkins / Durkins / Dips.

Mary: popcorn Mary followed by some stretching

Announcements: 3rd F opportunities for fence painting and Holly Fest

T-Claps (Recognition): Skittles for making it back out after being on IL.

Prayer: Six Inch’s child’s friend, who is having surgery

The Standard is the Standard

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FNGs: None

Warm Up: GM and other exercises

The Workout:

Grab a coupon – KB, Slam Ball or Dumbbell

3 rounds of each, 7 reps

Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP

Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts

Circuit 3: Irkins & Dips

Circuit 4: Inverted Rows

Mary: Some stretches and around the circle abs

Announcements: Check 3rd F

Prayers for our Nation. 

7-11. Seven Year Anniversary Q

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7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with

Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage. 

Workout:

Two rounds

Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap. 

Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps

Together 2 rounds Peoples Chair, BTTW

Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill

Mary: During Mary each PAX shared how they got involved with F3.

Prayers for PAX looking for work and recovery from illness or injury.

P.U.M.P.K.I.N. S.P.I.C.E.

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9/9/2025

FNGs: None

Warm Up: SSH, GM, Arm Circles

Grabbed a coupon (weight or kettlebell) and moseyed to the rock / restroom area

The Workout: Worked our way up the ladder in reverse: P, U-P, M-U-P, etc. ; 7 count each exercise for my 7 years with F3 (9/8/2018)

Plank Hold 

Upright Rows

Merkin

Pumpkin Press (OHP or WB) 

Kevin Harts

Imperial Walkers 

Neutral grip Curls 

 

Swings (KB)

Pull Ups 

Irkins 

Cocaine Bear Crawl

Earl Fonda 

Mary: Didn’t quite make our way back up the final ladder.  Finished with Earl Fonda and one last Cocain Bear Crawl

Announcements: Check 3rd F for volunteer opportunities.

Broga & Core

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Wednesday night, 9/10/2025

FNGs: None

Warm Up: Mosey to Amphitheater with coupon (KB or weight)

The Workout: Worked our way up the letter, P, P-U, P-U-M, etc. 

P – Plank 

U – Upward Dog

M – Mountain Pose

P – Pike Stretch

K – High Knees

I – Inch Worms

N – Neck Rolls

 

S – Spinal Rotations

P – Pigeon Pose

I – Iron Cross (Lying Spinal Twist)

C – Cat-Cow Stretch

E – Earl Fondas

Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras

Prayer: Our Nation

Convergence Crazy Ivan & Cletus

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FNGs: None

Warm Up: SSH, Burpees, GM, Arm Circles, IW, HB, Merkins.

The Workout: PAX counted off by 2s. 1s started with KBs. 2s with bootcamp

KB Workout: Tabata 45 second work; 15 second rest: Swings, Lunge with Twist, Thrusters, Snatch, Single Arm Row. Farmer Carry. Rinse and repeat. 

Bootcamp: Mosey to the fence, ascending testicles not on each rail, mosey to the grassy corner for nine Turkish get ups while description was given. Partner up, catch me if you can with partner one running backwards and partner to doing nine mercans and nine squats and then catching partner one

Mary: Popcorn each PAX, except M4LIFE who was disappointed and tried to make us do Absolutions after time expired. 

Announcements: Volunteer HollyFest

T-Claps (Recognition): Pumpkin Spice 7 years; Pikachu 9 years. 

Prayer: For our Nation

Five Deep

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FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.

GM, Daisy Pickers, WMH, SFAC

The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts

Mary: Just enough time for a quick stretch

Announcements:
None

T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.

Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.