F3 South Wake

Grateful Merkins

March 3, 2025/in Purple Cobra /QIC: Mr. Terrific
PAX: Batboy, Best In Show, harry caray, Mr. Terrific, no doubt, Pumpkin Spice

FNGs: n/a Warm Up: side-straddle hops, frankenstein, hill-billies, imperial walkers, seal claps, overhead claps, smurf-jacks
The Workout:

Move 10 yards/ 10 x merkin/ 10 x plank exercise
For the Move, rotating between skater jumps, forward lunge, backward Lunge
10 standard merkins
For the plank, roating between shoulder taps/spidermans/plank jacks for 10 sets
Before commencing merkins, plank hold while PAX answer a question about F3 or something they are grateful for.

Mosey followed by: wall for step ups, dips, irkins, dirkins for 2 sets of 10 reps each

Mary: Popcorn Mary
Announcements: Volunteer for installing gutters at Holly Springs Food Cupboard on Saturday March 8th, morning.
T-Claps (Recognition):
Prayer: Recovery from natural disasters in SoCal, still have recovering going on

Popcorn and Movie

February 28, 2025/in Sheepdog /QIC: Fram
PAX: Banana Seat, Breach, FlipPhone, Fram, LED, Stovepipe

FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.

Mary: Scissors IC for 2 min

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Noice Ordinance Choppa Q

February 27, 2025/in Noise Ordinance /QIC: JC Prince
PAX: @sardine, @skittles, Best In Show, Bosshogg, Breach, Cancun, Choppa, FannyPack, FlipPhone, Fram, LED, Mr. Terrific, Six Inch, U.T.I, Wide Right, Wild Turkey, Yogurt

FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

Mary:none

Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here

Ground Pounder 2/15/2025

February 16, 2025/in Ground Pounder /QIC: HazMat
PAX: Ausfart, Gump, HazMat, lube, Patch, Pumpkin Spice, Socrates

FNGs: None

Warm Up: Always start with some good mornings and stretching exercises to keep this Respectful bunch loose so we don’t pull something.

The Workout: Rock exercises, wall exercises, disc golf exercises and finished with some picnic table dirkins, merkins and irkins.

Mary: Round the circle with your core exercise of choice.

Announcements: Socrates will step up and be the co-Q for Ground Pounder! Many thanks for Pumpkin Spice for co-Q’ing Ground Pounder for the last 1-2 years!

Ended with prayer.

Ground Pounder 2/8/2025: Dual Q with Socrates & Norm!

February 16, 2025/in Ground Pounder /QIC: HazMat
PAX: Ausfart, Bobby Boucher, Gump, HazMat, lube, Motor Boatin', Nemo, Norm, Patch, Pumpkin Spice, Rico, Socrates

FNGs: None

Warm Up: Led by Socrates! Plenty of stretching and mumblechatter.

The Workout: Led by Norm! Team work with multiple rock reps with the other member moseying to the bleachers to perform another exercise.

Mary: Led by Socrates!

Finished with prayer.

Cemetery Hill Train Ride

February 11, 2025/in Downtown Train /QIC: Fram
PAX: @p.s.i, 2dollars, Abe, Best In Show, FlipPhone, Mr. Terrific, Pumpkin Spice

FNGs: None

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.

Mary: Mosey back to the parking lot/Stretch

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog.

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl.

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.

Popeye’s Amateur Hour at Crazy Ivan

February 10, 2025/in Crazy Ivan /QIC: Popeye
PAX: @Abacus the OG, @sardine, Batboy, Best In Show, Bleeder, Cancun, Choppa, Dahmer, Jellybeans, lube, Popeye, Pumpkin Spice, X-ray

FNGs: None

Warm Up:

Side Straddle Hop
Squats
Good Morning
Sir Fozio Arm Circles.
Lunges with Torso Twist

The Workout:

Perform the circuit below for 3 rounds, with 45 seconds of work per exercise, 15 seconds of rest, and 1 minute of rest between rounds. Alternate arms or sides as needed. Adjust weight for proper form and intensity.

Lower Body Focus

Kettlebell Goblet Squat
- Hold the kettlebell at chest height, squat low, and engage quads and glutes.
Kettlebell Deadlift
- Focus on hamstrings and glutes with a flat back.
Kettlebell Reverse Lunge
- Place one foot on a low surface behind you, holding the kettlebell at your chest or in one hand.

Upper Body Focus

Kettlebell Clean and Press (Alternating)
- Clean the kettlebell to your shoulder, then press overhead.
Kettlebell Bent-Over Rows (Alternating)
- Hinge at the hips and row the kettlebell to your torso, alternating sides.
Kettlebell Halo
- Circle the kettlebell around your head, keeping your core tight.

Full-Body/Cardio Focus

Kettlebell Swings
- Use explosive hip movement to swing the kettlebell to shoulder height.
Kettlebell Lateral Lunge with Pass-Through
- Step out to the side and pass the kettlebell under your leg. Alternate sides.
Kettlebell Ground Pounder
- Combine a squat with an overhead press for a powerful full-body movement.

Core Focus

Kettlebell American Hammers
- Sit and twist side to side with the kettlebell. Lift feet for an extra challenge.
Kettlebell Plank Drag
- In a plank position, drag the kettlebell from side to side under your torso.

Announcements: Vote for Best In Show’s dog – Link in SLACK

Prayer: Continued healing for Best In Show

Ground Pounder 2/1/2025

February 5, 2025/in Ground Pounder /QIC: HazMat
PAX: Ausfart, FlipPhone, Gump, HazMat, lube, Pumpkin Spice, Socrates

FNGs: None

Warm Up: Lots of stretches, good mornings and Sir Fozio Arm Circles

The Workout: Two rounds of rock work followed by tall wall exercises and then on to the shorter 2-foot wall for more exercises.

Mary: Low Slow Flutters in honor or Motor Boatin’ and several other core exercises to finish it all off.

4 Tour the ponds

February 5, 2025/0 Comments/in Running 4 the John /QIC: Mr. Terrific
PAX: @mrterrific, Batboy, Jellybeans, Yogurt

FNGs: none Warm Up: none The Workout: 5.3 mile route turned in 7ish miles. Ran from Ting Park to Kilimanjaro Hill to Veterans Park to Jones to Earp back to Ting Park. Mary: none Announcements: Concealed carry planned by @bestinshow in April. T-Claps (Recognition): n/a Prayer: Unspoken prayers

Dumbo does Disney

January 30, 2025/in Disney /QIC: Dumbo
PAX: Abe, Banana Seat, Dumbo, Midget 4 Life, UTI

FNGs: none

Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles

The Workout: Abe for a solo ruck.

3 sets of balls to the wall and preachers chair behind the school. Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.

Mary: incorporated into last routine

Announcements: Q sheet needs attention

T-Claps (Recognition):

Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX

Thanks for the opportunity to lead!