Sometimes having no plan is a pretty good plan

/in /by

FRAM, Gizmo, Mr. Terrific, Blue Crush, Flip Phone, LED, Woody

warmup: Mosey ‘round the turf field looking for trash along the way, then good morning, ssh, fazio, some others

Q had nothing planned other than a vague desire to make use of coupons, so into the secret coupon cave we went and headed back to the turf.

Murder bunnies the full length of the field, stopping for 10 count shoulder press several times on the way.
Mosey to the bathroom for peoples chair and bttw, mosey back to our coupons.

Shit, I totally forgot what we did after that.  But we moved up and down the field by way of murder bunnies, lunge walks and Cusacks, mixed in with many  Carolina Dry Docks , squats and standard merkins .

At least one more round of people’s chair and bttw.
A wee little stretch at the end to wrap it all up.

Amen.

 

Lost No Longer!

/in /by

FNGs: None

Warm Up: Standard SF/GM/HB/IW

The Workout: 

60# Sandbag DORA

WWIII – 100

Ground Pounder – 200

Squats – 300

Mary: Stretching and clean up

Announcements: NA

T-Claps (Recognition): NA

Prayer: Family Recovery and Unspoken

Trotting Two

/in /by

YHC was almost ready to kick off a solo beatdown when Flip Phone came in hot at 5:29.  I thought he was going to catch some air pulling in to the park like he did.  There were two of us so my plans of an abbreviated workout and Mary with coffee were dashed so we started.

FNGs: None

Warmup:

Warmup lap around the outside of the tennis courts

SSH x20 IC

Windmills x10 IC

Daisy Pickers x10 IC

Sir Fazio Arm Circles F&R x10 IC

Frankenstein x10 IC

Imperial Walkers x10 IC

Hillbillies x10 IC

The Workout:

We headed in to the tennis courts for a Crab Boil.  This is one of my favorite routines.  Started at the side line of the first tennis court and crab walked to the same line on each subsequent court.  At the first stop we did 10 crab cakes, at the second we did 10 crab humpers, and at the third we did 10 crab jacks.

Once complete we did a quick set of 20 calf raises before moseying to the corner with rocks. We each picked out a rock for two different sets of four corners.

First set, which consisted of two laps.

Rock corner – 10 curls and 10 tris

Second corner – 10 no surrenders

Third corner – 10 merkins

Fourth corner – 10 sumo squats

The second set, another two laps.

Rock corner – 10 rut rows and 10 overhead press

Second corner – 10 LBC

Third corner – 10 Carolina dry docks

Fourth Corner – 10 American Hammers

Once complete we headed to a short part of the big hill for a set of 7s with star jumps at the bottom and dips on the guard rail at the top.

 

Mary:

Reverse LBC x10 IC

Oblique LBC right and left x10 IC each

Homer to marge x10 IC

Heel taps x10 IC

box cutters x10 IC

 

Really appreciate Flip Phone for coming out and helping keep me accountable.  An honor as always.

 

010000

Jogging? for the John…

/in /by

FNGs: None

Warm Up: Light Stretching

The Workout: 3+ miles at a 10:30/mi pace out and back

Mary: None

Announcements: None

T-Claps (Recognition): None

Prayer: Life in general

The Train Be Rollin’

/in /by

FNGs: None

Warm Up: Various Stretches

The Workout: Mosey tour of the Holly Springs downtown with stops at Osha for wall sits and heel raises, the parking deck for cocaine bears and lung walk/squats, the amphitheater for urkins/dips/LBCs, and the locking docks for pull-ups. 

Mary: A 3 minute AMRAP of merkins followed by a 3 minute AMRAP of squats followed by a 3min AMRAP of WWIs, then some stretching.

Announcements: Mulch spreading at Sugg Farm/Bass Lake this Friday(?)

T-Claps (Recognition): None

Prayer: Pumpkins Spice moving to Clayton

Finding Our True Selves after TBD

/in /by

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.

Neighbors New and Old

/in /by

I 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: 

  • good mornings, windmills, fazios fwd and back, franks

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).

Location Exercise Description
Starting Line Block Overheads Full press from chest to locked out overhead
Travel Rifle Carry Block held at chest level, arms engaged
Far Line Goblet Squats Hold block vertically at chest, drop hips low

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:

  • Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959

Prayer:

  • Prayers for MadDog’s wife as she begins cancer treatments.

Running up that hill

/in /by

FNGs: 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 /by

Warm 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 /by

16 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!