2026 – Page 16 – F3 South Wake

DFNG Featuring Friday Night Lights

February 4, 2026/in Fellowship/by

Better 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: 🚨🚨🚨 🏈🏈🏈 🔦🔦🔦 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, “They can’t stop the run!” 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

February 4, 2026/in Cletus/by

Better Late Than Never – Cletus Backblast January 23, 2026

“Different In A Good Way” Five men strengthened our legs.

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-legged 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

February 3, 2026/in Nutcracker/by

Pledge 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 each

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.

Inmates Got What They Came For

February 3, 2026/in Prison Yard/by

FNGs: 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.

There’s Sand in the Nest

February 3, 2026/in The Nest/by

FNGs: None

Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.

The Workout:

With sandbag of choice..

5 Tricep Merkin

5 burpees

5 Rows

5 Overhead Press

Run a lap.

10 Tricep Merkin

10 burpees

10 Rows

10 Overhead Press

Run a lap

20 Tricep Merkin

20 burpees

20 Rows

20 Overhead Press

Run a lap

10 Tricep Merkin

10 burpees

10 Rows

10 Overhead Press

Run a lap

5 Tricep Merkin

5 burpees

5 Rows

5 Overhead Press

Run a lap

Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercury’s, stretches

Announcements: Mamba’s 1 year F3 Anniversary!

Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Praise that Enough started a new job this week and prayers that it continues to go smoothly.

UF-snOw

February 2, 2026/in UFO/by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.

– Check in on follow Men.

T-Claps (Recognition): Fram with those solid Stache-cicles!! But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey)

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.

UF-snOw

February 2, 2026/in UFO/by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.

– Check in on follow Men.

T-Claps (Recognition): Fram with those solid Stache-cicles!! But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey)

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.

Got that dog in ya

January 30, 2026/in Sheepdog/by

FNGs: nope

Warm Up: Good morning, arm circles, windmill, seal claps

The Workout: It was chilly out, promised to keep the pax moving to stay warm. 4 (long) corners workout; 1st stop 20 merkins, 2nd stop 20 squats, 3rd stop 10 IC shoulder taps, 4th stop 20 lunges. 2nd loop stacked exercises, 3rd loop back down to single exercise and picked up the pace. Afterwords moved to back of school for step ups, erkins, dips.

Mary: LBC, LSF, Homer to Marge, hello dolly, and some stretching to close it out.

Announcements: FV daddy daughter dance coming up, Q em all challenge is live

T-Claps (Recognition): Good job to all those who pulled themselves out of bed in the cold to go sweat in a parking lot.

Prayer: YHC took us out

Do you want to build a snowman

January 30, 2026/in Crazy Ivan/by

FNGs: None

Warm Up: Parking lot mosey, SSH, prisoner squats, imperial walkers, hill billies, merkins, willy mays hays, sir fazio arm circles and seal claps

The Workout:

You need a good base to build a snowman so the plan of 30/20/10 reps established our base.

Round 1: kb swings, goblet squats, snatch and figure 8. After each set of reps a weighted lunge or farmer carry was called.

Round 2: curls for the girls, overhead tricep, halos and thrusters. After each set a weighted lunge or farmer carry was called.

Mary: Quick round of WWI and WWII along with some light stretching

Announcements: BestinShow starting a new business Honeydew Heroes to help those with small tasks.

T-Claps (Recognition):

Prayer: Check on your neighbors during the recent and upcoming storms.

The Anti-Hindenburg aka BLIMPS Ascend!

January 30, 2026/in Cletus/by

FNGs: Negative

Warm Up: Side-straddle Hops IC x20, Daisy Pickers IC x10, Michael Phelps, Downward Dog

The Workout: BLIMPS set with an ascending number of reps of each exercise per set. Set 1 = 1 Burpee, 1 Lung (each leg), 1 Imperial Walker IC, 1 Merkin, 1 Plank Jack IC, and 1 Squat

Short mosey to recover.

Set 2 = 2 Burpees, 2 Lunges (each leg) 2 Imperial Walkers IC, 2 Merkins, 2 Plank Jacks IC, and 2 Squats.

Short mosey…..

Ascended reps through 10 total sets.

Ended with a BLIMPS blitz be repeating set 1, 2, and 3 OYO as fast as possible with no mosey in between.

Mary: Low Slow Flutter IC, Homer To Marge IC, WW1s x10, and lower body stretching

Announcements: Q’em All Challenge and Weekly Posting Average Sheet

T-Claps (Recognition): None

Prayer: Bnb’s Daughter’s Pre-school Teacher diagnosed with cancer.