Using the Strings
5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary.
Prayers for upcoming surgeries and healings, jobs, and travels.
Rainy Ruck
FNGs: none
Warm Up:fists bump
The Workout: Rucked 3 miles
Announcements:Good to get back out to The Gloom (Choppa)
Prayer:for the PAX that are battling anything to know they aren’t alone. Lube’s son freind Alexander going throught stuff with his dad.
Here We Go, Easy Run
FNGs:
None
Warm Up:
Standard with a focus on hamstrings
The Workout:
4 mile run through the town of Holly Springs. With Cadence support from Itunes!
Mary:
None
Announcements:
None
T-Claps (Recognition):
Flip Phone for making it out after a night of bourbon, fire, and cigars
Prayer:
safety for all those in the Bomb cyclone storm and safe travels this week.
The Ground Pounder 2/14/2026
thank you @Gump for getting me set up with a login
2/14/2026. The Ground Pounder – two of my Slack friends ( @Gump , @Socrates) joined me this morning at The Ground Pounder. They were not Slackers facing the morning cold, but they are High Impact Men, out working their minds, body’s and spirits.
We started with morning stretches – Sir Fazio, side straddle hops, Willy Mayes Hayes, good mornings, body squats, overhead arm stretches and seal claps. Gingerly mosey (no running here) to the rock pile with curls, overhead tri’s, rows, overhead press, and our namesake Ground Paounder -repeat. Small rocks with titillas, Arnold’s, and kickbacks – repeat. Short walk to the wall for Papal chair, and heal raises – repeat
Mary: No playing around at the playground – with step ups, dips and Merkins. Finished with a round of Mary – low slow flutter ( Q favorite), hello dolly, heal taps and American hammers. Ran out of time for plank.
Prayers: Asked for our Lord to hear prayers of F3 Nation and to guide us going forward today -followed by a second F with coffee fellowship at Fables coffee in HS.
Missing PAX: We missed @Ausfart @Lube @Dauber, @Pole Vault, @Cancun, @stubbs, and always looking for @Forceps – hope to see more of you out next week
F3: more thank a workout!
Building the CORE
FNGs:
None
Warm Up:
We hit a mumble-chatter warmup
The Workout:
3 stations of weighted core exercises that comprised of 3 rounds.
The exercises included:
(20lb sand ball):American HammersSit-up wall slamRotational wall slam
(15lb sand ball):Nut Crackers x 2Seated Lift Overs
(60lb sand bag) as timer 20 Reps:WWIII x 2WWI
Mary:
Then we moseyed the lot before ending with Mary until failure and stretches.
Announcements:
None
T-Claps (Recognition):
None
Prayer:
Fram’s father is doing well and prayers for continued recovery and health.
Getting Crazy With Ivan
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, and some stretching.
The Workout:
- Entry fee of 100 consecutive kettle bell swings
- Main Set #1
- Bent Rows IC, Curls Fu Du Gurls IC, Overhead Press IC, and Tris For Da Guys IC.
- Recovery Mosey
- Rinse and repeat
- Main Set #2
- Little Tea Cups IC on each side, Dead Lifts OMU, and WW1s OMU
- Recovery Mosey
- Rinse and repeat
Mary: Tridents IC, Homer-to-Marge (weighted) IC, Low Slow Flutter IC, 60sec Chill Cut Plank Hold, Plank Jacks IC, Mountain Climbers IC, and some stretching.
Announcements: Q-em All Challenge, Post Tracker Challenge, and Site Qs adding attendance to new column on AO specific tab on the Q-sheet.
T-Claps (Recognition): None
Prayer: General
Fookin Guy
Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC
The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom
Jack Webb (wall planks/MC)
Mosey to tenniscourts
Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees
3-corners stack em
20-Kevin harts(calf raises),
20-Kevin harts(calf raises)
40-Frankenstein,
20-Kevin harts(calf raises)
40-Frankenstein
60-IC SSH,
Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.
Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health
Water weight
FNGs:Nome
Warm Up:
Gm,windmill,seal claps, overhead claps, ssh
The Workout:
Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,
7 low to middle curls, 7 mid to top, and 7 full curls for the girls,
7 rutroos, 7 deadlifts, 7 full ground pounders
7 pulse squats, 7 full squats, 7 jump squats
21 triceps
Ran a lap
15 ww3
15 American hammers
15 stars with water weight
15 pitching strides with water weight
lap
Mary:
Lsf finished with 6 inches
American hammers
Lbcs
Prayer:Health
Booze Cruise Blues
FNGs:
None
Warm Up:
Started with a hesitant Mission Statement and 3 Confidence building burpees
Nailed the Core Principles
Mosey, GM, WMH, Daisy Pickers, SFAC, SSH
The Workout:
1 – lap each
Broad jump burpees, lunge walk, bear crawl, mosey
Mary:
No Time
Announcements:
Hope Closet is looking for volunteer potential candidates for volunteer opportunities.
T-Claps (Recognition):
None
Prayer:
@Fram’s father is recovering from hip surgery
TROTTING the POSSUM
9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.