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
Tequila Sunrise 2/28/26
/in Tequila Sunrise/by Yogurt0545 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 for 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
/in Possum Trot/by YogurtRevisiting 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
/in Nutcracker/by YogurtWarm 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
/in The Nest/by UTIWarm Up: Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:
Thang 1 – 11s featuring WW2s and Burpees
Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH
Mary: Stretches by Finkle
Announcements: Q ’em all!
Prayer– For co-workers making their job their identity, adding stress and anxiety to their lives.
Purple Cobra 3/10
/in Purple Cobra/by BreachWarm 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
/in Nutcracker/by FramFNG: 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
BOARDING ACTION!!
/in Mutiny/by AbacusFNGs: 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
/in Downtown Train/by UTII 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
Thang 2 x4
Thang 3 x1
Thang 4 x3
Thang 5 x4
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
/in Paradise City/by FramFNG: 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
/in Tequila Sunrise/by LEDFNGs: 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