FNGs: Jacob Lewis, 22. New Name 6-Feet Under. He is dating Pumpkin Spice’s college age daughter.Â
Warm Up: Mosey to volleyball area. GM, HB, IW, Arm Circles
The Workout: Volleyball 4v5.Â
Mary: Mosey to shelterÂ
Announcements: Fence painting Friday.Â
Prayer: Socrates possible medical procedure; Spice’s wife traveling to Israel.Â
FNGs: None
Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.
The Workout: Round 1- team run down and up.
R2 – partner farmer carry down and up, WW3 at top.
R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.
R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up.Â
Mary: return to flag
Announcements: Memorial Day reminder and MD Murph.Â
T-Claps (Recognition):Gizmo for accelerating in F3.Â
 Prayer: moment of remembering fallen during Memorial Day.Â
FNGs: Aaron Bass (Small Mouth)
Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers
The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)
Mary: None
Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in JuneÂ
T-Claps (Recognition): Everyone who pushed and picked up the 6s.Â
Prayer: Loafer, Timberland, other injured PAX, our country.
Warm Up: Arm circles, GM, WMH, SSH
The Workout:
Three stations per round. 2 sets each round. 45 seconds on – 15 seconds off
Round 1: bear plank shoulder taps, around the world reverse lunge with kettle bell, banded duck walk
Round 2: mountain climbers, kettle bell bottoms up push, banded sideways walk
Round 3: squat hold calf raises, kettle bell clean, sode plank banded clamshells
Round 4: glute bridge, kettle bell tris for the guys, banded leg lifts
Finisher: merkin to failure
Mary: popcorn
Announcements: happy birthday @yogurt
Prayer: @gamecock job interview feedback coming soon, healthbfor @popeye’s daughter margotÂ
FNGs: none
Warm Up: popeye punches, WMH, IW, HB, arm circles
The Workout:
Part 1 (3 sets of the following)
Copenhagens L&R
Squat Hold calf raises
Part 2 (4 corners)
Breakdancers
Sumo squats
Mike Tyson
Balls to the Wall
Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)
Prayer: @frams father-in-law, @Rico’s friend lost his mom
FNGs: none
Warm Up: SSH, Windmills, Frakensteins, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: We took off in light rain on a string of pearls workout towards downtown. My dogs ate my exercise dice, so we opted for popcorn style. We stopped at random stops for exercises like merkins, squats, calf raises and core. We even took a trip to the top of block on main and did LBCs outside of Nightingale. Swung by Town Hall and headed back home. By our return trip, the rain had stopped and we were treated to a nice sunrise.
Mary: We joined up with Crazy Ivan for joint popcorn Mary.
Announcements: Yogurt celebrates 60 years on Earth at Nutcracker next Tuesday!
Prayer: unspokens
Moleskin: F3 is held rain or shine, hot or cold (only exception being lightning, I don’t mess with that). Showing up and putting in work when it’s uncomfortable builds resolve and helps prepare us for those uncomfortable moments in everyday life. Do the hard thing.
FNGs: none
Warm Up: Arm Circles, Popeye Punches, WMH, Kettlebell Halo, Kettlebell lunge and twist
The Workout:
Part 1 (10 minutes):Â
One armÂ
SWITCH Sides and repeat. Continue alternating sides for 10 min.Â
Part 2 (10 minutes):
MOVE TO KNEELING POSITION
SWITCH Sides and repeat
Part 3 (10 min):Â
LINE UP
Farmer carry right arm
SWITCH sides and repeat
Mary: Joined up with The Cletus boys for a Mary. Pickle Pounders, Hello Dolly, LBC, H-T-M
Announcements: Apex hosting charity walk for Men’s Mental Health. @Yogurt is Q-ing next week for his 60th! Details on Slack.
T-Claps (Recognition): none
Prayer: none
FNGs: none
Warm Up: mosey, SSH, WMH
The Workout:
Three rounds of….
Copenhagens R&L x10
Tibial raises x20
Mike Tyson x15
Â
Rock work:
curls, tris, lumberjack L&R, chest press into skull crusher
Â
Mary:
15 minute abs Tabata style (45 sec on 15 sec off for 3 rounds)
Breakdancers
Bird/dog R
Bird/dog L
Exiles (LBC with a twist)
Hello Dolly crossovers
Prayer: celebrating @mixtape finishing school, @gamecock final job interviews today, @Abacus the OG neighbor struggling with colon cancer
.5 mile mosey
50 yard John Cusack Coupon(Cinder Block) Carry
Round 1:
12 calf raises on coupon
12 stiff-leg coupon deads
12 box squats
12 coupon block row (repeated for each arm)
12 Derkins (elevated Merkin on coupon)
12 coupon shoulder press
12 coupon triceps extensions
12 coupon curls for the girls (repeated for each arm)
Round 2:
Repeat round 1
Round 3:
13 Thrusters (front squat with shoulder press of coupon)
13 Coupon Swings
13 Sumo Deadlift
Round 4:
Repeat round 3
Round 5:
Mary Go-Round
10 sets, each participant led a core exercise.
Round 6:
Cusack Coupon carry 50 yards
5 Burpees
1 Merlin (single set of Merkins to failure)
Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings
The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.Â
Round 1:Â
100 Weighted SquatsÂ
80 Side Straddle Hops
60 Rut RohsÂ
40 Freddy Mercurys
20 Bicep Curls
10 BurpeesÂ
Run around the tennis courtÂ
Round 2Â
100 Side Straddle Hops
80 weighted Lunges
60 Close Grip Bench press
40 Hello Dollys
20 Tricep Extensions
10 Inch Worm BurpeesÂ
Run around the tennis courtÂ
Round 3Â
100 Mountain ClimbersÂ
80 Up and Over your Rock jumps
60 Merkins
40 Plank Jacks
20 DipsÂ
10 Broad Jump BurpeesÂ
Mary: (None, No Time)Â
Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your QÂ
Prayer: Banana Seat- Prayers for friends who have lost family members
X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path
Breach- continued prayers for my Aunt, she is doing better but has a ways to goÂ