Pre-blasts with all of the “characters” that have made it out to TBD so far this year. Not their true selves but the ones AI has assigned the,
1. **Best In Show** (represented by the black poodle with the blue ribbon)
2. **No Doubt**
3. **Sardine**
4. **Firefly** (with the glowing chest)
5. **Stovepipe**
6. **Clunker**
7. **Breach** (in tactical gear)
8. **Flip Phone** (holding the phone)
9. **BlueCrush**
10. **Stumpy** (shorter and standing on a small stump)
11. **Ka-Chow** (in the red racing suit)
12. **P.S.I.** (wearing the gauge shirt)
13. **Midget for Life** (MFL)
14. **Vasoline** (the man in the bright yellow and black suit with metallic sleeves)
15. **Banana Seat**
16. **FedEx** (the man in the brown courier uniform)
17. **FRAM** (there are two characters wearing ‘FRAM’ gear, this could be the group)
18. **Choppa**
19. **Bleeder**
20. **Abe** (the first character of Abraham Lincoln)
21. **Jellybeans**
22. **Nemo**
23. **Woody**
24. **Shooting Blanks** (the young boy with the ‘target’ shirt)
Warm Up:
- SSH, Merkins, good mornings, windmills, fazios fwd and back, franks
- Mozy around the soccer fields to the stage
The Workout:
Thang 1: Steps, Erkins, Steps, Derkins, Steps, Dips, Steps
10 Steps Each Leg, 10 Erkins, 10 Steps Each Leg… You get it
Thang 2: Rocks in the dark lot
Headed to the dark lot with the rock pile, picked up the flat rocks
1. Push rock forward and crawl to it, push in again, keep going until you get to the other side of the lot
2. Walk the return trip doing curls for the girls on the way.
3. Overhead Press and Tricep Extensions
4. Put both hands on the rock and maintain contact with the rock and push it forward like a sled.
5. Walk the return trip doing curls for the girls on the way.
6. Overhead Press and Tricep Extensions
Thang 3: The Broad-Jump Burpee Ladder
Line up the PAX at the end of the parking lot.
1.Broad jump forward as far as you can, then immediately drop and do 1 Burpee.
2.Broad jump forward again, drop and do 2 Burpees. Continue this pattern all the way up to 5 Burpees.
Mary: Hello Dollys, Low slow flutters, WW2s, Heel Taps, Homer2Marge, Homer2Marge (again… again…)
Announcements:
- Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959
Prayer:
- Prayers for MadDog’s wife as she begins cancer treatments.
Finding Our True Selves after TBD
/in To Be Determined/by UTIPre-blasts with all of the “characters” that have made it out to TBD so far this year. Not their true selves but the ones AI has assigned the,
1. **Best In Show** (represented by the black poodle with the blue ribbon)
2. **No Doubt**
3. **Sardine**
4. **Firefly** (with the glowing chest)
5. **Stovepipe**
6. **Clunker**
7. **Breach** (in tactical gear)
8. **Flip Phone** (holding the phone)
9. **BlueCrush**
10. **Stumpy** (shorter and standing on a small stump)
11. **Ka-Chow** (in the red racing suit)
12. **P.S.I.** (wearing the gauge shirt)
13. **Midget for Life** (MFL)
14. **Vasoline** (the man in the bright yellow and black suit with metallic sleeves)
15. **Banana Seat**
16. **FedEx** (the man in the brown courier uniform)
17. **FRAM** (there are two characters wearing ‘FRAM’ gear, this could be the group)
18. **Choppa**
19. **Bleeder**
20. **Abe** (the first character of Abraham Lincoln)
21. **Jellybeans**
22. **Nemo**
23. **Woody**
24. **Shooting Blanks** (the young boy with the ‘target’ shirt)
Warm Up:
The Workout:
Thang 1: Steps, Erkins, Steps, Derkins, Steps, Dips, Steps
10 Steps Each Leg, 10 Erkins, 10 Steps Each Leg… You get it
Thang 2: Rocks in the dark lot
Headed to the dark lot with the rock pile, picked up the flat rocks
1. Push rock forward and crawl to it, push in again, keep going until you get to the other side of the lot
3. Overhead Press and Tricep Extensions
6. Overhead Press and Tricep Extensions
Thang 3: The Broad-Jump Burpee Ladder
Line up the PAX at the end of the parking lot.
1.Broad jump forward as far as you can, then immediately drop and do 1 Burpee.
Mary: Hello Dollys, Low slow flutters, WW2s, Heel Taps, Homer2Marge, Homer2Marge (again… again…)
Announcements:
Prayer:
Neighbors New and Old
/in Nutcracker/by UTII texted ahead to Flanigan the night before. I didn’t want to just assume that I had the Q, not sure if one of the regulars had called dibs. He said it was all mine.
I parked in the lot a little earlier than I might have normally. I’m the Q, I had to cross the U-Turns, I wasnt sure if we still “planted the flag” in the same place (I forgot to ask).
Also a little early, Flanigan arrived by bike and parked in the school’s bike stand. Cornholio, Blue Hen, and Shooting Blanks followed. Shooting Blanks caught my tag from the night before as he was headed to Purple Cobra, came to meet some of his new neighors instead. He was going to be late to Purple Cobra anyway 😀
It was great to see the Nutcracker Q and catch up a bit as we went throught the workout. Awsome time PAX!
Warm Up:
The Workout:
Thang 1: The Coupon 7s
The Setup: Grab your rocks. Set up two lines approximately 40 yards apart. Exercise A is performed at the starting line with the coupon. Rifle Carry the coupon to the far line, perform Exercise B with the coupon, and Rifle Carry it back.
The Math: Reps always add up to 7 (1 of A / 6 of B, 2 of A / 5 of B… up to 6 of A / 1 of B).
Thang 2: The DORA 2×3
The Setup: Partner up. 2×3 beacuse we had 5 PAX. 3 Blue Shirts and 2 Non Blue. Blue Shirts run a lap while non-blue chip away at the total team reps. Swap when Blue Shirts return.
Reps
100 Carolina Dry Docks (Shoulders/Triceps)
200 LBCs (Core)
300 Monkey Humps (Quads/Glutes)
Mary: On the return we did Lunge walks down a stretch of the parking lot, low slow flutters, WW2s, Heel Taps, Homer2Marge, Pigeon Pose, Side plank Crunches, Homer2Marge (again), Boat Canoes, Runners Pose
Announcements:
Prayer:
Running up that hill
/in Prison Yard/by Alex CoppolaFNGs: none
Warm Up: good morning, mtn climbers, sir fazio, merkins, prisoner squats, willy mays hays
The Workout: hill repeats on Ole Red
5 burpees at the top
10 patty cake merkins at the bottom
stop at bench halfway back up hill for 15 freddy mercury
repeat for 3 rounds
round 2 we increased to 2o patty cake merkins and round 3 switched to 15 broke back merkins
Mary: 10 mins core 45 seconds / 10 rest for 2 rounds of lbcs, low slow flutter, box cutters, meat gazers and home to marge
Announcements: volunteer event 06/12 to mulch for HS. Run for the Quay this weekend.
T-Claps (Recognition):
Prayer: speedy recovery for Fram’s father Norm
1k Rep Challenge
/in Downtown Train/by LEDWarm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial Walkers
The Workout:10 Reps of 10 Exercises for 10 Rounds.
10 IC -SSH,
10 -Bobby Hurly
10-Merkins
10-Burpees
10 IC -Mountain Climbers
10 IC -Peter Parkers
10 IC -Plank Jacks
10 -Squats
10 -Calve Raises
10-Alternating lunges.
Announcements: Run the Quay.
Prayer: Ka-Chow SATs
Murph 2026
/in Convergence/by Banana Seat16 HIM for Murph 2026
We met at Herbert Akins MS track where newly built pull up bars were available.
0550 warm ups
0558 Breach speech about Stg. Murphy
0600 Pledge then go time
1 mile
100 pull ups: modify with bands or sand bag rows
200 push ups aka merkins
300 squats
1 mile
The showers started just as the last man finished.
Strong work by all. It was a privilege to lead this years Murph.
BS out!
Tour de Womble
/in Cletus/by JellybeansFNGs: none
Warm Up: string of pearls style- good mornings, sir fazios, willy mays hays, pledge of allegiance.
The Workout: 11’s in the far parking lot- merkins/squats, grapevine/karaoke to travel back and forth. Colt/Bolt 45’s, plank holds, wall sits also made an appearance.
Mary: Popcorn on the pickle ball courts. Schoolbus educated us that merkins are a core exercise.
Announcements: Service opportunities upcoming- see slack
T-Claps (Recognition): Strong work all
Prayer: Sick and injured pax, folks dealing with sickness and stresses in their immediate families.
The Happiest UFO on Earth
/in Disney/by BleederFNGs: none
Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC
The Workout: ufo- burpees to match your points in the score.
Announcements: Post as Disney, attendance has been light
T-Claps (Recognition): great teams @sombrero
Prayer: none
Sweatin’ 4 the John
/in Running 4 the John/by Jack DelloStritto8 PAX dripped their way through Holly Springs. Not a single John was found 🚽
Well done! Bleeder Wild Turkey batboy Downrange Pikachu Dumbo M4LIFE
Shuttle Bus Hills
/in Any Given Sunday/by BleederFNGs: none
Warm Up: EC for all
The Workout: took a lap of holly springs with all the hills.
wild turkey ran to the Qs house, then we ran from my house to womble, picked up fumunga from the bathroom following his EC and off we went.
route took us to cayman ave, a cut through to crossway, the almost all the way down crossway, with a brief detour on cliff creek. Stopped at TomTom’s house for some monkey humpers, same for Mr. Terrific. Crossed the street for some pickle pounder merkins at Wild Turkey’s house. That was the end of the ride for him, so fumunga and I carried on without our fearless site Q leader.
trip back to womble for COT. I needed to run home, and Fumunga needed more miles, so back down Stinson to my house. Door to door company for the Q today, what a treat.
Mary: Announcements: murph tomorrow at Herbert Akins
T-Claps (Recognition): none
Prayer: military and first responders
Putting the U in UTurn
/in U Turn/by UTIIt was a delight to host this crew at UTurn, pulling 16PAX out of bed and into the misty morning. @Foot Fault @B-I-N-G-O @Yogurt @Bumblebee @Fumunga @Gator @Redenbacher @Dawgpound @Dumbo @Emeril @M4LIFE @McNugget @Wax Off @Bleeder @Pablo