FNGs: none on this cold morning
Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.
Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.
Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair
Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.
Announcements: Frosty CSAUP Dec 6th
T-Claps (Recognition): Wide Right got married!
Prayer: PSI’s dad, UTI’s MIL and Dad
In the Army Now
/in Purple Cobra/by UTIWarm Up: Side Straddle Hops, Frankensteins, and Willy Mays Hays
The Workout:
Wheelbarrows, broken wheelbarrows, deconstructed Duck Duck Goose, the old Erkins Derkins Dips, and some Army Crawls.
They play duck duck goose in the army too – right?
Announcements: Check Slack
Prayer– General Prayers
Chad1000x at Purple Cobra
/in Purple Cobra/by AbeFNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)
Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats
The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.
The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.
Mary: popcorn Mary followed by stretching
Announcements: Midget’s raising money for Holly Springs Food Cupboard
T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!
Prayer: 16-bit’s mother and grandfather, 16-bit traveling
What has John Cusack been up to lately?
/in Cletus/by AbeFNGs: none on this cold morning
Warm Up: Side Straddle Hop, Imperial Walkers, Hill Billies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: After a quick warmup, we moseyed over to the parking lot with a rock pile. PAX were instructed to grab a medium-sized rock.
Thing 1: 3 rounds of: 30 squats, 20 overhead press, 20 ruh rohs, 20 count in cadence flutter kicks with rock overhead. John Cusack with rock around the perimeter of the parking lot. After three rounds we returned our rocks and moseyed over to the picnic shelter. UTI showed up after our initial 30 squats so we all performed 5 penalty burpees.
Thing 2: 3 rounds of: 20 in cadence step ups, 10 count x 5 people’s chair
Mary: Popcorn Mary followed by a 15 count x 5 plank hold. Finished things off with a solid stretch routine and corpse pose at the end.
Announcements: Frosty CSAUP Dec 6th
T-Claps (Recognition): Wide Right got married!
Prayer: PSI’s dad, UTI’s MIL and Dad
Just the Basics
/in Downtown Train/by AbeFNGs: none
Warm Up: side straddle hop, hill billies, imperial walkers, frankensteins, daisy pickers, sir fazio arm circles, seal claps, overhead claps
The Workout: The workout today was, as advertised, just the basics. 15 Push-ups, 15 squats and 9 x 5 count planks. Then mosey. Rinse, repeat. We got a trip down and up Library hill in as well.
Just goes to show you it doesn’t have to be complicated to be effective.
Mary: popcorn mary
Announcements: fence painting, Hollyfest, sign up to Q!
Prayer: Praises for Pumpkin Spice’s wife’s job, Hasslehof, Mix Tape and his wife’s pregnancy
7 of Diamonds
/in Cletus/by AbeFNGs: none
Warm Up: Good Mornings, SSH, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Overhead Claps, Seal Claps
The Workout: YHC has been absent for too long and is finally crawling out of his cave. Nothing like a good Q to shake off the rust.
Main event saw us take a trip around the ball fields, stopping at each intersection for a round of 7s.
After that, we stopped by the picnic shelter for a quick round of Urkins / Durkins / Dips.
Mary: popcorn Mary followed by some stretching
Announcements: 3rd F opportunities for fence painting and Holly Fest
T-Claps (Recognition): Skittles for making it back out after being on IL.
Prayer: Six Inch’s child’s friend, who is having surgery
The Standard is the Standard
/in Ground Pounder/by Pumpkin SpiceFNGs: None
Warm Up: GM and other exercises
The Workout:
Grab a coupon – KB, Slam Ball or Dumbbell
3 rounds of each, 7 reps
Circuit 1: Curls, Triceps, Rows, WB, Squat, DL, GP
Circuit 2: Step Ups, Bulgarian Leg Squats, Kevin Harts
Circuit 3: Irkins & Dips
Circuit 4: Inverted Rows
Mary: Some stretches and around the circle abs
Announcements: Check 3rd F
Prayers for our Nation.
7-11. Seven Year Anniversary Q
/in Downtown Train/by Pumpkin Spice7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with
Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage.
Workout:
Two rounds
Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap.
Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps
Together 2 rounds Peoples Chair, BTTW
Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill
Mary: During Mary each PAX shared how they got involved with F3.
Prayers for PAX looking for work and recovery from illness or injury.
P.U.M.P.K.I.N. S.P.I.C.E.
/in Purple Cobra/by Pumpkin Spice9/9/2025
FNGs: None
Warm Up: SSH, GM, Arm Circles
Grabbed a coupon (weight or kettlebell) and moseyed to the rock / restroom area
The Workout: Worked our way up the ladder in reverse: P, U-P, M-U-P, etc. ; 7 count each exercise for my 7 years with F3 (9/8/2018)
Plank Hold
Upright Rows
Merkin
Pumpkin Press (OHP or WB)
Kevin Harts
Imperial Walkers
Neutral grip Curls
Swings (KB)
Pull Ups
Irkins
Cocaine Bear Crawl
Earl Fonda
Mary: Didn’t quite make our way back up the final ladder. Finished with Earl Fonda and one last Cocain Bear Crawl
Announcements: Check 3rd F for volunteer opportunities.
Broga & Core
/in Thunder/by Pumpkin SpiceWednesday night, 9/10/2025
FNGs: None
Warm Up: Mosey to Amphitheater with coupon (KB or weight)
The Workout: Worked our way up the letter, P, P-U, P-U-M, etc.
P – Plank
U – Upward Dog
M – Mountain Pose
P – Pike Stretch
K – High Knees
I – Inch Worms
N – Neck Rolls
S – Spinal Rotations
P – Pigeon Pose
I – Iron Cross (Lying Spinal Twist)
C – Cat-Cow Stretch
E – Earl Fondas
Finisher: 2 rounds w coupon , 10x curls, triceps, rows, wonder bras
Prayer: Our Nation
Convergence Crazy Ivan & Cletus
/in Convergence/by Pumpkin SpiceFNGs: None
Warm Up: SSH, Burpees, GM, Arm Circles, IW, HB, Merkins.
The Workout: PAX counted off by 2s. 1s started with KBs. 2s with bootcamp
KB Workout: Tabata 45 second work; 15 second rest: Swings, Lunge with Twist, Thrusters, Snatch, Single Arm Row. Farmer Carry. Rinse and repeat.
Bootcamp: Mosey to the fence, ascending testicles not on each rail, mosey to the grassy corner for nine Turkish get ups while description was given. Partner up, catch me if you can with partner one running backwards and partner to doing nine mercans and nine squats and then catching partner one
Mary: Popcorn each PAX, except M4LIFE who was disappointed and tried to make us do Absolutions after time expired.
Announcements: Volunteer HollyFest
T-Claps (Recognition): Pumpkin Spice 7 years; Pikachu 9 years.
Prayer: For our Nation