F3 South Wake

Cletus 03/06/26

March 6, 2026/in Cletus/by Breach

Warm Up: Quick Jog over to the pavilion, then 22 reps counts of SSH, Good Mornings, and Frankenstein’s

The Workout: We took a tour of womble park and tried to use all the terrain and tools at our disposal. We started at the Pavilion and did a 3 round swap of Dips and Shoulder Tap Balls to the Wall.

We recovered on the jog over to the upper parking lot to grab some rocks with some Curls, Tri’s and Rut Rohs. We then did some crab walks with the rock to stop 1/2 across the to do 22 American Hammers and then again at the end. We went back to the start with 2 shoulder presses and 2 wonder bras at each parking lot line.

Another recover on the jog over between the softball fields for some partner Wheel Barrell action up the hill, at the top 5 merkins, then switch partners.

Jog over to the small rock pile behind the fields for some squats, lunges and calf raises. All 22 counts. Seeing a pattern here?

Another Jog over to the fence line for some shaky Irkins (22)

Another jog to the picnic tables for 2 rounds of step ups (22) and then the final jog back to the parking lot to Join Crazy Ivan for Mary and COT.

Mary: Homer to Marge with kettle bells and some plank reach throughs

Announcements: Triple Ruck Challenge at the HS races. Spring classic 8k, TMF 9/11 Hero’s run (5k) HS 1/2 marathon.

T-Claps (Recognition): To everyone, keep getting up, keep getting after it. It does not get easier, you get stronger.

Prayer: Banana Seat family-has some illness (Kids)

Simple and Sweaty

March 6, 2026/in Sheepdog/by Stovepipe

FNGs: None

Warm Up: SSH IC, Good Mornings, Daisy Pickers, Michael Phelps, and Stretching

The Workout: Simple but effective AMRAP DORA with 10 straight minutes of Merkins, 10 straight minutes of Squats, and 10 straight minutes of WW1s.

Mary: Broga

Announcements: None

T-Claps (Recognition): None

Prayer: PAX in general

80?! You’re Crazy Ivan!

March 6, 2026/in Crazy Ivan/by Fram

FNG: 8-Mike

W-UP: disclaimer, mission, statement, squat, hold, Core principles, plank hold

The main event:

Five exercises:> Kettlebell swings, upright rows, Side swings, Dead lift And thrusters

Round 1: 10 reps each Exercise.

Now that everybody was warm, and familiar with the exercises, we kicked it up a notch!
The Q said “All right 80 reps each exercise will stay together break them up as you need to “. Lots of mumble chatter to follow statements like “that escalated quickly”, “how many did you say?”, There were some other Words said that the queue could not understand due to mumbling.

Round 2: 80 Reps same exercises

Round three: 40 reps same exercises

Mary: The PAX from Cletus joined. Homer to Marge slow count I/C to 10. Single leg alternate 10. Plank with Star Gazer.

Disney 3/5/26 “MICKEY”

March 5, 2026/in Disney/by Breach

Warm Up: Mosey around the soccer fields and then circled up for some 22 counts of SSH, Frankenstein’s, Windmills and Good Mornings.

The Workout: All the pax took a tour of Disney to see all the rides that the park had to offer. The riders were exposed to the Abyss, A Small world, Tomorrow Land, Haunted Mansion, and Space Mountain before we took the long trip back to the start.

MICKEY was with us the entire way and showed why he is still the OG.

M- Monkey Humpers- 25 single count then run to the bottom of the Abyss hitting all steps on the way down and on the way back up. ( 3 Rounds)

I- Imperial Walkers – 20 single counts with a run to the end of the parking lot and back (3 rounds)

C- Carolina Dry Docks- 15 reps- Run to the 3 corners of Tomorrow land

K- Kerkins- Knuckle Push ups- 10 reps, Run up to the haunted mansion and back down (3 rounds)

E- Everest- Step ups with a squat at the top- 10 reps, 5 on each side. Did a set of 25 SSH, hops and then did a run to the top of Space Mountain for round 2, came back to round 3 before recovering on the jog.

Y- Yurpess- Wide grip Burpees, with a spread arm Y jump at the top (3 Rounds) as we moved with some quickness back to the starting line.

There is a reason this is the happiest place in South Wake

Mary: None (no Time)

Announcements: Triple Ruck Challenge in play (The HS Spring Classic, TMF 9/11 Hero’s Run and the HS 1/2 Marathon. If you complete the challenge you get a special patch and a custom Velcro molly for your ruck.

Closed in Prayer

Monkey Holds. (WTH?!)

March 5, 2026/in Noise Ordinance/by Fram

FNG: Nope

WU- burpeee penalty for switchboard being late. OYO: Michael Phelps, overhead claps. GM’s in cadence, squat hold, hamstring stretch. Mosey around building.

ME:

Irkin walks on water barrier every third. Total reps five. Dirkin Walks with a merkin every three barriers. Bear crawl, the rest of the way.

Cindy Dora:

Round 1- Cinderblock exercises for round one: curls, triceps, World War III. Stationary partner exercises: plank hold, squat hold, LBC

Round 2 – Cinderblock exercises: Overhead press, 25 reps

Stationary Exercise: Monkey holds. (Courtesy of 6 inch) , Calf raises, Merkins

Mary: American hammers with a cinderblock, HTM Slow count to 15, 10. Toe touches.

Announcements: 3 Alarm may get out to AGS this Sunday. Q’em all challenge.

T-claps: Switchboard getting out to post

Prayer: Switchboard looking for work and starting a new AI career.

3-4-2026 Possum Trot – Learning to Count-Off

March 4, 2026/in AO Post/by Yogurt

Nine PAX converged on Possum Trot from near and far.

WU: SSH 25x, Imperial Walkers 10x, Hillbillies 10x, Arm Circles F/B 10x, BB sit-ups 20x

ME: Grab a rock. Success. Count off. Failure. Finally determined we had nine PAX. Then, we managed to count off as Group 1, 2, 1, 2, 1, 2…

Thang 1: Group 1: Slide rock across parking lot while bear crawling. Lots of different methods, including Sprinkler with a steady slide all the way across, leaving a nice skidmark; sliding and rolling was the most common approach, plus a couple of tosses. Group 2: Arm exercises, including curls and overhead press. At least two successful rounds. Time to move on!

Thang 2: Mosey with rock overhead and place rock at bottom of hill. Together, climb hill and do exercises on guard rail 5x. Dips and irkins. Requested by Gump.

Thang 3: Slide rocks for the final time down the back stretch (to make up for losses at parking lot). Return rocks.

Thang 4: Tennis courts. Group 1: BTW 20 second count. Group 2: Plank hold

Thang 5: Suicides on tennis courts. Beautiful courts, four courts wide. Requested by Six Inch.

Mary: Low slow flutter, Freddie Mercury, pickle pounders, Superman

Announcements: Q ‘Em All Challenge

Prayer Requests: Escobar’s wife receiving cancer treatment, Ausfart’s wife recovering from surgery, military personnel shot down in current middle east war.

Who doesn’t post a route?

March 4, 2026/in Running 4 the John/by Fram

FNG: FRAM (only to a Running AO)

W-up: GM, hamstring stretch, sumo squat (mission and CP), plank achilles stretch,

Lots of initial mumble chatter on who doesn’t post a route that’s gonna queue a running AO? YHC Confirmed he had a route, but wasn’t gonna share to keep everybody on their toes. 5 burpee penalty enforced for Lipstick being late. Technically, we probably should’ve done 10 because slash was with him. But he couldn’t help that his dad was pooping.

The Thang:

Set timer for 22 minutes. We ran in until the timer, ran out each Pax picked one exercise of 10 reps to include: LBC, lunges, Merkins, squats, can’t remember 2 of them, and Burpees.
then we ran the route in reverse on the way home. 5+ mi for all.

Announcements: Q’em all challenge sign up!

T claps: Fram for getting out of his comfort zone.

Prayers: None everybody’s An angel (liars!)

Partner DORA

March 4, 2026/in To Be Determined/by Stovepipe

FNGs: None

Warm Up: Michael Phelps, SSH IC, Good Mornings IC, Daisy Pickers IC, and Stretching

The Workout:

Standard partner DORA with Merkins x100, Squats x200, and LBCs x300.
Rock work of Curls Fu Du Gurls, Groundpounders, Chest Press, Skull Crushers, American Hammers, and Rutrows.

Mary: LSF IC, Hip Poppers IC, Stretching

Announcements: Breach’s 3-Ruck Challenge

T-Claps (Recognition): None

Prayer: Safe travels to DC for Best In Show’s and Clunkers kids.

The Nest was alive

March 3, 2026/in The Nest/by LED

Warm Up:

SSH, Good mornings, windmill, Fazios, Willy Mayes Hayes, seal claps.

The Workout: Did a short Build a bear. alternating merkins and squats. Mosey to block wall did 15 step-ups with squat the top.

Mosey to brick wall and did a Dora consisting of 200 shoulder taps, 200 mountain climbers and 5 round of people’s chair while partner ran the parking lot. Did a loop as group splitting into four sections of karaoke and lunges.

Mary: Extended Mary consist of ab exercises and stretching.

Homer to Marge, LSF, Hello Dollys, LBCs, reverse LBCs, and 8 count plank/mountain climber something. (needs a name)

Announcements: Ruck circuit see slack.

Prayer: World uncertainty, Meeting Job deadlines, Rest and Recovery

Yard patrol

March 3, 2026/in Prison Yard/by 2 Dollars

FNGs: nope

Warm Up: mumblechatter

The Workout: Slim pickings at the yard today as most of the regulars are Qing other sites, so Flip and I went on a stroll to start the base miles for races later in the year.

Mary: Announcements: get out of your comfort zone

T-Claps (Recognition): Prayer: safe travels