2026 – Page 6 – F3 South Wake

Purple Cobra – Trust and Gratitude

March 24, 2026/in Purple Cobra/by Yogurt

Nice quiet time at the darkest of all Southwake AOs. Walked the perimeter to make sure there were no homeless people or passed out teenagers. Everything appeared to be safe, so I proceeded with the workout. Optimized the ledges, paved circles, rubber playground, and pull-up bars. On the ledges and one paved circle, completed a circuit of Step-ups 50x connected by lunge walks 75x (four rounds=30 minutes).

On the rubber playground, completed a circuit of Absolutions 5x, alternating with pull-ups 5x in three different hand positions (three rounds=10 minutes). Ended with stretching (5 minutes). Focused on every moment with trust and gratitude.

COT of trust and gratitude.

Solo Flight

March 24, 2026/in The Nest/by Jack DelloStritto

1 Q for some miles at 🦅 The Nest 🦅 with his imaginary friends: Hopeye, Wrinkle, and Gameclock

Pray for the many who are sick right now!

Wheelie Good Time at Nutcracker

March 24, 2026/in Nutcracker/by Breach

Warm Up: Mosey around the parking lot and then circled up for some 22 counts of SSH, Frakensteins, Imperial Walkers and Hillbillies

The Workout:

Big Tire Flipper, one man flips the tire 10 times and runs back to the beginning, the rest of the pax work through stations

1) Sandbag- Burpee

2) Kettlebell- Swing and Goblet Squat

3) Weighted Jump Rope- Jump

4) Weight Plate- Straight Arm Raises

5) Ab-wheel- Roll out as far as possible

6) Pain Stick- Overhead Press

7) Weight Plate- Curls

8) Ab workout of Choice

Mary: Popcorn Circle of Abs

Announcements: Triple Ruck Challenge, Manion WOD On May 2nd at 6:30 am

Closed in Prayer

🎵,This Must be Just Like Living in Paradise 🎵

March 23, 2026/in Paradise City/by Gump

A rockin tour of paradise by 3 PAX for my 6 of 25 Q’em All Challenge. We toured the pollen-filled stadium with some miles (two) and monkey humpers.

Thanks for joining me and letting me lead!

Dental work

March 23, 2026/in Downtown Train/by Fram

FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.