Living up to the AO name!
FNGs: Conner (Now known as Mr.GreenJeans
Warm Up: GoodmorningsĀ
The Workout: 5.3 mile loop
Mary: None
Announcements: Q em all challenge!Ā
Ā
A Rope, Murder, and Tachycardia
/in Disney/byFNGs: None
Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.
The Workout:
- After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
- For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
- Rope + Off-set Merkins (on the Cindy)
- Rope + Curls fu du Gurls (with Cindy)
- Rope + Calf Raises (on the Cindy)
- Rope + Mountain Climbers IC (next to Cindy)
Mary: Stretching
Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)
Prayer: None named but prayed for the day and the PAX in general.
Six PAX Worked our LEGZ and Got Stronger Together
/in Disney/byBetter Late Than Never – Backblast Disney January 8, 2026
Warm Up:Ā Step ups rotating with wall sits until it burned.
The Workout: Dora style goblet squats 50, reverse lunges 100, and mountain climbers 150 with bear crawls on the turf. Finally, John Cusack those blocks back to the cedar den and Mary.
Banana Seat got the shirt memo, Best in Show brought burpees and Spider Man, SoftServe brought 2.0 Chief and looks forward to trimming the cedar den, and F3 veteran @Blue Crush just moved in the neighborhood and can’t wait til the next Disney workout.Ā
Prayer: Gratitude and Trust
DFNG Featuring Friday Night Lights
/in Fellowship/byBetter Late Than Never – 3-Alarm Backblast January 13, 2026
DFNGs: Friday Night Lights, Hazmat, Yogurt
Warm Up: 3-Alarm introductions – A regular 23-year-old, only limited by mobility
The Workout:Ā šØšØšØ ššš š¦š¦š¦ Three PAX lit up the streets of Holly Glen on a Tuesday night. Davis TeitelbaumF3;3Alarm was locked in with his head on a swivel, defending against the pass rush. HazMat kept shouting, āThey canāt stop the run!ā Friday Night Lights went for it on fourth and goal and scored! YHC closed us out in a post-game celebration.
Mary: Not present
T-Claps (Recognition): Friday Night Lights debut; Hazmat return to 3-A Run
Prayer: The usual, Domino pizza delivery drivers, Emergency responders, Call takers, Dispatchers
Different in a Good Way
/in Cletus/byBetter Late Than Never – Cletus Backblast January 23, 2026
āDifferent In A Good Wayā Five men strengthened our legs.Ā
Warm Up: Dynamic warmup leg swings (f/b and l/r).
The Workout: Found our quads when we dug in our heels on step ups and squats. We found the sledding hills of Womble and enjoyed monkey humpers, merkins, mountain climbers, and one-leggedĀ squats.
Mary: Finished with 1970s yoga. Everyone learned something today! Legs and prep for pending ice storm. Be prepared!
Announcements: Accept the F3Southwake Q’Em All Challenge. Use the same spreadsheet for your own accountability
Prayer: Safety in the pending “ice storm” (that never happened LOL)
It’s Not Cold
/in Nutcracker/byPledge of Allegiance
Warm Up: 50 side straddle hop by the flag; mosey to U.S. map for 25 mountain climbers (2x); dynamic leg warmup: 25 leg swings front-to-back, 25 leg swings left-to-right (2x)
The Workout: Balls to the wall for 10 count x 3 (3x); wall sits for 10 count x 3 (3x)
Track: high knees for 100 feet; walking lunges for 200 feet
Wheelbarrows: two wheelbarrow while the other broad jumps; rotate positions every 50 feet; standing squat for almost 2 minutes
Ledges: Step-ups (25); squats from heels (25); squats from heels (25); three sets eachĀ
Mary: Homer to Marge with feet on ledge; popcorn Mary
Announcements: None
T-Claps (Recognition): Great job beating the fart sack on this “cold” morning LOL
Prayer: Friend’s father in hospital; Gratitude for every day and the many blessings we live.Ā
Inmates Got What They Came For
/in Prison Yard/byFNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.Ā
Thereās Sand in the Nest
/in The Nest/byFNGs: None
Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.Ā
The Workout:
With sandbag of choice..Ā
5 Tricep Merkin
5 burpeesĀ
5 Rows
5 Overhead Press
Run a lap.Ā
10 Tricep Merkin
10 burpeesĀ
10 Rows
10 Overhead Press
Run a lap
20 Tricep Merkin
20 burpeesĀ
20 Rows
20 Overhead Press
Run a lap
10 Tricep Merkin
10 burpeesĀ
10 Rows
10 Overhead Press
Run a lap
5 Tricep Merkin
5 burpeesĀ
5 Rows
5 Overhead Press
Run a lap
Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercuryās, stretches
Announcements: Mambaās 1 year F3 Anniversary!Ā
Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Ā Praise that Enough started a new job this week and prayers that it continues to go smoothly.Ā
UF-snOw
/in UFO/byFNGs: NONe
Warm Up: OYO
The Workout: Standard Ultimate Frisbee 5 v. 6
Mary: NONE
Announcements:
– Need more men signing up for the region Challenges.Ā
– Check in on follow Men.Ā
T-Claps (Recognition): Fram with those solid Stache-cicles!! Ā But also, T-claps to ever HIM that looked at outside at the weather and said, ā Im still showing upā. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Ā
Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenāt seen in a while and take the time to reach out. Ā
UF-snOw
/in UFO/byFNGs: NONe
Warm Up: OYO
The Workout: Standard Ultimate Frisbee 5 v. 6
Mary: NONE
Announcements:
– Need more men signing up for the region Challenges.Ā
– Check in on follow Men.Ā
T-Claps (Recognition): Fram with those solid Stache-cicles!! Ā But also, T-claps to ever HIM that looked at outside at the weather and said, ā Im still showing upā. Thats not an easy thing on days like today. (13 degrees and snowy/icey)Ā
Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we havenāt seen in a while and take the time to reach out. Ā