The cycle begins
Nice ride from Womble to Jones and Veterans, down the Middle Creek Greenway, up Linksland, down to Bass Lake, and back to Womble.Ā Great start to the VC season.
Rumble at Thunder
Warm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills.Ā
The Workout: A full-body set ofĀ
100 Squat Crunches
90 Side Straddle HopsĀ
80 X-Planks
70 Skaters
60 Plank Rows
50 Lunges
40 Leg Raises
30 Homer to Marge Kicks
20 Freddie MercuriesĀ
10 Burpess
Finished up with some Broga while the muscles were warmĀ
Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at TingĀ
Closed in Prayer:
Our Own Magic 8 Ball
5 PAX played some simulated Magic 8-Ball and 8 Corners with lots of merkins, squats, and plyometrics. The Magic 8-“Ball” determined weather we Burped, squated, hineyed, or hopped the rest of the way. Ended with some stretching and Mary!
AO 4 of 25Ā in the Q’em All Challenge!
Ā
Bakers Dozen Beat Down
FNGs:
None
Warm Up:
Quick and Easy Warm Up, including the Mission Statement and 5 Core Principles
The Workout:
We paired up and worked through the stations, alternating between abs and chest exercises.
7 Stations:
80lb SB – Squats60lb SB – Sand Bag Burpees15lb Med Balll – Nut CrushersEndless Rope ClimbAlternating Battle RopeCinder Block – WWIIIJump Rope
Mary:
More Abs in preparation for April’s Ab challenge
Announcements:
Q’em All Challenge and AO Challenge, Signup and Get After it!
T-Claps (Recognition):
Prayer:
All the unspoken, Clunkers Mother In Law, First Responders and Military
Tequila Sunrise 2/28/26
0545 Warmup: Leg swings, Popeye’s dip move, squats per Wide Right, mosey up parking lot and back
Goal was to warm up our legs “dynamically” (moving) instead of “statically” (standing or siting stretches)
0600 Main Event: The route was simple: Counter clockwise loop; Judd to Main Street down and up through downtown Fuquay to Judd and back to the park forĀ 5 miles – boom
Wide Right rucked while Popeye and I enjoyed a nice mosey. With one-to-one chatter, I learned a lot about Popeye’s life and faith over the last few years. You should catch up with him some time.
0700 COT
Mary: None
Prayers: All around medical health
Possum Trot Glory Days 3/4/26
Revisiting the pre-Covid glory days of Possum Trot, F3SW’s original AO. Pleased to see the 12 Oaks bus roll in with Flanigan and Brony. And Double D and Gump. Goal is to use the signature site features: gravel parking lot, the hill, the tennis courts.
Warm up SSH 25x, Imperial Walkers 15x, Hillbillies 15x, mosey for some big boy sit-ups.
ME: Grab a rock
We struggled to count off: 1, 2, 1, 2, 1… Finally got it right.
Mosey to “gravel” parking lot and line up. “Ones” push rock while bear crawling out and back, while “twos” do arm exercises: curls, overhead press, triceps. Three rounds.
Began moseying around the tennis courts, but exercised on the hill per Gump’s request. Hill. Dips was in great condition: mowed, not too slippery. Climb hill, dips at top on guard rail 20x. Five rounds up/down hill with dips at top.
Final stretch of rock push with bear crawl to return rocks. Head to tennis courts.
Once again, divide into ones and twos. Ones BTW while twos hold plank. Three rounds.
Finally, circle the inside perimeter and settle on the far end to set up “suicides.” Emphasis on speed while not pulling a hammy. Run to sideline of court 1 and back, sideline of court 2 and back, court three and back, court four and back.
Mary
Nutcracker 2/3/26 Legs
Warm up – SSH and the usual
Main event – leg swings 25 x 2; front/back and side/side
Main event – wall sits, squats, reverse lunges
Wheelbarrows. Two PAX wheelbarrow while third PAX lunge walks
Mary
3 Star Workout at The Nest
Warm Up:Ā Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:Ā
Thang 1 – 11s featuring WW2s and Burpees
Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH
Mary:Ā Stretches by Finkle
Announcements: Q ’em all!
Prayerā For co-workers making their job their identity, adding stress and anxiety to their lives.
Purple Cobra 3/10
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)Ā
The Workout: 5 rounds of sandbag burnout (Choose your own adventure with weight (80, 60, 40, or 35lb kettlebell or 80lb sandball)Ā Ā
10 reps 5 roundsĀ
Overhead Press
CleansĀ
Chest PressĀ
Traveling merkinsĀ
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)Ā
Announcements: Triple Ruck Challenge, Manion WOD and Q them all ChallengeĀ
Closed in Prayer
5 sets of Nut(s)Cracked
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 Burpeeās 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, Supermanās, humble Cross.
Praise: gratitude for all in life
Prayer: Unspoken