Purple Cobra 3/10

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Warm Up: Took a trot down the main road and had some pit stops for exercises to get the body ready for the main event. 22 counts were in play (SSH, Frankesteins, Imperial Walkers and some Fence Irkins) 

The Workout: 5 rounds of sandbag burnout (Choose your own adventure with weight (80, 60, 40, or 35lb kettlebell or 80lb sandball)  

10 reps 5 rounds 

Overhead Press

Cleans 

Chest Press 

Traveling merkins 

Mary: Finished out the day with some ab burners as well as predicted 22 count reps of (LBCs, Homer to Marge, Heel Taps, and Hello Dollys) 

Announcements: Triple Ruck Challenge, Manion WOD and Q them all Challenge 

Closed in Prayer

5 sets of Nut(s)Cracked

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FNG: None

Warm UP: SSH I/C 40, GM, WMH squat and plank hold for Mission and core values ( 5 burpee penalty enforced)

thang one: grab flag mosey to football field behind school and plant flag in middle of field. Starting at one end, stopping in the middle and the other end stack them absolutions and Burpee‘s stacked up to nine reps.

Thang 2: Grab flag mosey back to front of school. Peoples chair and balls to the wall. Each person gave a 10 count, Second round 20 count, third round 30 count, fourth round 20 count, fifth round 10 count. Smoked.

Mary: Jane Fonda, oblique v-up, Star v-ups, Superman’s, humble Cross.

Praise: gratitude for all in life

Prayer: Unspoken

Image-from-iOS

BOARDING ACTION!!

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FNGs: N/A

Warm Up: The Usual. F3 Mission Statement and 5 core principles were stated correctly.

The Workout: in today’s gloom we ran a competition pitting Queen Anne’s Crew (Gump, Flip Phone, and Finkle) against Vane’s Rebels across 4 stations of equipment and body weight exercises. With the help of a 50 second tabata timer, members of one crew would lift the heavy things and put them down (farmer carry, kettlebell swings, sandbag burpies, and curls for the girls) while the other crew did body weight exercises of their choosing (too many to name). The crews would switch and see if they could lift up heavy things better than that of their rival crew. 

See history lesson on Blackbeard and Charles Vane below.

Mary: No time!

Announcements: None

T-Claps (Recognition):

Prayer: Prayers for injured PAX and PAX on the job-hunt.

History Lesson: Blackbeard vs. Charles Vane

Charles Vane and Edward Teach — better known as Blackbeard — were both prominent pirates operating in the Atlantic during the early 1700s, and their rivalry stemmed from competition over territory and resources in the Caribbean and along the American coast. Vane was known for his brutality and refusal to accept pardons, while Blackbeard cultivated a fearsome reputation through theatrics and intimidation. Towards the end of Blackbeard’s life, the two were competing for dominance in pirate havens, and Vane’s aggressive tactics alongside Blackbeard’s declining influence created tension between their crews. Though they never directly clashed, their rivalry represented the cutthroat nature of piracy in that era — fitting inspiration for today’s beatdown.

Snagged Downtown Train off my Big Gulp for my Monopoly Board

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I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece.  SCORE!!!

To my surprise, 13 PAX showed up to join in on the fun.  Let’s play Monopoly!!!

Warm Up:  Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills

The Workout: 

Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half

Thang 1 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Thang 2 x4

  • Partner 1 Balls 2 Walls
  • Partner 2 Step Ups up the theater seats
  • Switch

Thang 3 x1

  • Earkins, Derkins, Dips
  • Up the normal theater steps and back down 2x between each of the last bullet

Thang 4 x3

  • Partner 1 Inverted Rows – 15, 10, 5
  • Partner 2 Plank Hold
  • Switch

Thang 5 x4

  • Partner 1 Preachers Chair
  • Partner 2 Box Jumps up the theater seats
  • Switch

Travel Back to Flag – Carioca through the parking garage

Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter

Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!

Prayer– Pumpkin Spice’s wife as she manages a full plate at work.  T-claps for her opportunity but pray to help her through the stress of getting things settled.

Prayers re: war.  Life is precious, peace is the answer.

Vagrants in Paradise City

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FNG: none

wup- short mosey to the ramp, good morning, Willie Mayes, Hayes, arm, circles, imperial walkers, hillbillies.

Thang 1:

Bottom of the ramp, single count feet over the post. Run to middle of ramp 10 broke back irking, 10. Bobby Hurley’s run to top of ramp three Burpee‘s. Repeat on way down. And repeat for four rounds.

Thang 2

mission &  Core values In plank and quarter squat position.

Bear crawl to the middle of ramp, three consecutive broad jump Burpee‘s until we reach the top. Repeat sequence back down the ramp. Question life choices at the mid point.
Mosey back to cars

Mary: Yoga/stretch stretching

Announcements: Queue them all challenge

Prayers: LED for Spanky coming-of-age, 8 mile prayers for oldest son to find faith. Fram For Wife to find peace And know that she’s enough.

Run the Quay test run

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FNGs: Splinter

Warm Up: Good morning, Windmill, Frankenstein, Fazio arm circles.

The Workout: Stroll through Fuquay hitting part of the Run the quay.

Prayer: Health, post surgery recovery

Cletus 03/06/26

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Warm Up: Quick Jog over to the pavilion, then 22 reps counts of SSH, Good Mornings,  and Frankenstein’s 

The Workout: We took a tour of womble park and tried to use all the terrain and tools at our disposal. We started at the Pavilion and did a 3 round swap of Dips and Shoulder Tap Balls to the Wall. 

We recovered on the jog over to the upper parking lot to grab some rocks with some Curls, Tri’s and Rut Rohs. We then did some crab walks with the rock to stop 1/2 across the to do 22 American Hammers and then again at the end. We went back to the start with 2 shoulder presses and 2 wonder bras at each parking lot line. 

Another recover on the jog over between the softball fields for some partner Wheel Barrell action up the hill, at the top 5 merkins, then switch partners. 

Jog over to the small rock pile behind the fields for some squats, lunges and calf raises. All 22 counts. Seeing a pattern here?

Another Jog over to the fence line for some shaky Irkins (22) 

Another jog to the picnic tables for 2 rounds of step ups (22) and then the final jog back to the parking lot to Join Crazy Ivan for Mary and COT. 

Mary: Homer to Marge with kettle bells and some plank reach throughs

Announcements: Triple Ruck Challenge at the HS races. Spring classic 8k, TMF 9/11 Hero’s run (5k) HS 1/2 marathon. 

T-Claps (Recognition): To everyone, keep getting up, keep getting after it. It does not get easier, you get stronger. 

Prayer: Banana Seat family-has some illness (Kids) 

Simple and Sweaty

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FNGs: None

Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching

The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.

Mary: Broga

Announcements: None

T-Claps (Recognition): None

Prayer: PAX in general

80?! You’re Crazy Ivan!

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FNG: 8-Mike

W-UP: disclaimer, mission, statement, squat, hold, Core principles, plank hold

The main event:

Five exercises:> Kettlebell swings, upright rows, Side swings, Dead lift And thrusters

Round 1: 10 reps each Exercise.

Now that everybody was warm, and familiar with the exercises, we kicked it up a notch!
The Q said “All right 80 reps each exercise will stay together break them up as you need to “. Lots of mumble chatter to follow statements like “that escalated quickly”, “how many did you say?”, There were some other Words said that the queue could not understand due to mumbling.

Round 2: 80 Reps same exercises

Round three: 40 reps same exercises

Mary: The PAX from Cletus joined. Homer to Marge slow count I/C to 10. Single leg alternate 10. Plank with Star Gazer.

 

Disney 3/5/26 “MICKEY”

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Warm Up: Mosey around the soccer fields and then circled up for some 22 counts of SSH, Frankenstein’s, Windmills and Good Mornings. 

The Workout: All the pax took a tour of Disney to see all the rides that the park had to offer. The riders were exposed to the Abyss, A Small world, Tomorrow Land, Haunted Mansion, and  Space Mountain before we took the long trip back to the start. 

MICKEY was with us the entire way and showed why he is still the OG. 

M- Monkey Humpers- 25 single count then run to the bottom of the Abyss hitting all steps on the way down and on the way back up. ( 3 Rounds) 

I- Imperial Walkers  – 20 single counts with a run to the end of the parking lot and back (3 rounds) 

C- Carolina Dry Docks- 15 reps- Run to the 3 corners of Tomorrow land 

K- Kerkins- Knuckle Push ups- 10 reps, Run up to the haunted mansion and back down (3 rounds) 

E- Everest- Step ups with a squat at the top- 10 reps, 5 on each side. Did a set of 25 SSH, hops and then did a run to the top of Space Mountain for round 2, came back to round 3 before recovering on the jog. 

Y- Yurpess- Wide grip Burpees, with a spread arm Y jump at the top (3 Rounds) as we moved with some quickness back to the starting line. 

There is a reason this is the happiest place in South Wake 

Mary: None (no Time) 

Announcements: Triple Ruck Challenge in play (The HS Spring Classic, TMF 9/11 Hero’s Run and the HS 1/2 Marathon. If you complete the challenge you get a special patch and a custom Velcro molly for your ruck. 

Closed in Prayer