FNGs: none
Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair
The Workout:
Thang 1:
4 minute blocks, each pax works at their own pace on a descending ladder until time is called.
Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set
Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set
Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps
Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break
Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.
Goal to be the last man standing, knees touch the ground and you’re out.
Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.
Thang 3: dodgeball on the tennis court with a 5 burpee buy-in
Mary: pickle pounders, box cutters, homer to Marge
Prayer: families, kids
5 card STUD at the Trot
/in Possum Trot/by ButtermilkFNGs: none
Count offÂ
Warm upÂ
Core principles (nailed it)
Mission (nailed it)
MoseyÂ
Do work at each corner
team carry Left Nut from gate to bathhouse
count off rotation
team carry Left Nut back to the gate
Rinse and repeat as time allows
End with MARY on the tennis courts.
Count off
COT
————————
4 corners card game
Spades – V ups
Hearts – burpees
Diamonds – diamond merkins
Clubs – lunges
Jokers – choice
Â
Count off Rotations
Step ups
Wall sit
Â
Prayer: Horseface closing on house 4May and having baby number 2 in July.Â
Pain Stations
/in To Be Determined/by Alex CoppolaFNGs: none
Warm Up: good mornings, ssh, willy mays hays, sir fazio, prisoner squats, merkins
The Workout:
25 mins
3 stations at Womble Pavilion
wall balls
weighted lunges
people chair
1 pax carried 120 (2x 60lb) dumbbells around the pavilion as a timer. Once they finished everyone rotated.Â
15 mins
core challenge (5 exercises for 45 seconds / 15 second rest) for 3 rounds
broken bicycles, american hammer, side plank hold (l/r), freddy mercury
Mary: light stretching
Announcements: F3 shirt order and upcoming Manion WOD
T-Claps (Recognition):
Prayer: NoDoubt recovering from finger injury
GameTime
/in Purple Cobra/by LEDWarm Up: Good mornings, Windmills, Fazio arm circles, Seal claps, Micheal Phelps
The Workout: On the concrete bench performed Erkins, Dips, and Step ups in cadence count of 10,10,20.
Traveled to parking lot and played a game of Flip UNO. Each pack in plank choosing card and performing the amount of merkins on the card. Repeated around circle til deck was through. Game two awarded squats (Thunder squats for Best in Show) per turn and game three SSH. Dumbo ended up with the luck of drawing the highest cards and of course M4L the lowest cards.
All paxs did the exercise on wild cards.
Mosey to soft practice tee and knocked out the core challenge.
Mary: Mosey to soft practice tee and knocked out the core challenge.
Announcements: Manion WOD coming up. Dads camp info is coming out soon. Received slack message this morning leaving Purple Cobra. Kids are getting older and there is an age limit so get them out there!!!!
Prayer: Churham pax son and their grief, injured paxs
Solitary Confinement
/in Prison Yard/by Jack DelloStrittoOne warden was overthrown by the prisoners in the yard and stuck in solitary confinement
A Tabata workout allowed me to get out on good behavior to go join the Nest’s COT.
Make it a great one!
The Q Makes The Rules
/in UFO/by Gump32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.
Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.
The game was a close one but the score keeping team prevailed.Â
Four Corners and Knee PT
/in Downtown Train/by AbeFNGs: none
Warm Up: side straddle hops, good mornings, imperial walkers, hillbillies, wind mills, Daisy pickers, sir fazio arm circles, seal claps, overhead claps
The Workout:
Thing 1: four corners around town hall commons
Thing 2: Abe’s Knee PT. We went through a round of my PT exercises so that A) it’s one less for me to do later and B) to bring up the point that it’s important to do the supportive strength training that goes into keeping our bodies in good shape.
Mary: popcorn Mary followed by a little bit of stretching
Announcements: shirt order, sign up to Q
T-Claps: Blue Crush for sticking around after the workout to knockout 40 merkins with Vasoline.
Prayer: mental health
Crispy Stroll
/in NeedMore Ruck/by Flip PhoneFNGs:
None
Warm Up:
stretch and chalk
The Workout:
Slow is smooth and Smooth is Fast 3Mile  Mozie
Mary:
Mumble Chatter
Announcements:
Check Slack
T-Claps (Recognition):
None
Prayer:
All those traveling, health and healing for the Pax and their loved ones. Â
Cletus – Four corners
/in Cletus/by Jack DelloStritto7 Cletus PAX endured 400+ reps in a four corners workout that included legs, arms, core, and other fun exercises. We even (unfortunately) had time to do Motivators™️ at the end. Don’t know what those are? I hope you get to find out soon!
Coffeteria with the Crazy Ivan crew afterwards was a great time. Thanks for bringing that, BnB!
Well done, men!
Abacus the OG Foot Fault Shooting Blanks BnB Stumpy Ka-ChowÂ
More than a workout
/in Possum Trot/by WoodyFNGs: no
Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin
The Workout: Â Nothing planned , just made it up on the fly. Â Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno. Â Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing. Â During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.
Mary: Â Continued calling on Pax during popcorn mary
Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WODÂ
T-Claps (Recognition): Â Abe was praised for personifying all 3 tenets of F3
Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around usÂ
Game Night
/in To Be Determined/by BleederFNGs: none
Warm Up: Lapped the soccer field with stops at the corners: SSH and good mornings, squats and worlds greatest stretch, merkins, step-ups and preachers chair
The Workout:
Thang 1:
4 minute blocks, each pax works at their own pace on a descending ladder until time is called.
Round 1) 30-20-10-5 merkins, with a sprint to the end after completing each set
Round 2) 30-25-20-15-10-5 SSH with a bear crawl after each set
Round 3) 30-25-20-15-10-5 Freddie mercuries with 10 Star jumps
Round 4) by request from Ka-chow, 12-10-8-6-4-2 burpees with a karaoke break
Thang 2: pax gathered in a plank circle to draw uno cards in a rotating fashion. Draw-er of the card had to complete the number of merkins that corresponded with the number drawn while everyone else held a plank.
Skips and reverse as expected, draw two doubled the number of merkins for your next card, wild was 20 merkins.
Goal to be the last man standing, knees touch the ground and you’re out.
Blue crush put us all to shame by ending the game with 40 merkins following a draw two+wild combo card draw.
Thang 3: dodgeball on the tennis court with a 5 burpee buy-in
Mary: pickle pounders, box cutters, homer to Marge
Prayer: families, kids