Dang It, You Showed Up

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3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary

Kenny’s Tombstone

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FNGs:

None

Warm Up:

Standard Warmup, No Penalty Burpees required in the Quay.

The Workout:

7 stations x 3 Rounds

85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone :headstone: timer mosey around the pavilion

Mary:

None we ran out of time

Announcements:

#corechallenge and many others

T-Claps (Recognition):

All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag. 

Prayer:

The Fox Family, and other PAX family dealing with illness.  PAX that may be dealing with potential hardships in many aspects personal, financial, professional.

Who Killed Kenny

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Warm Up: A short mosey around the parking lot, followed by some Good Mornings, SSH, Frakentsteins, Imperial Walkers and Hillbillies. 

The Workout: Who Killed Kenny? 

BLOCK 1 — Kenny’s Escape (Speed + Power)

  1. Partner Chase Sprint– A sprints, B chases → switch
  2. Burpee Leapfrog– A plank, B burpee + jump → switch
  3. Push‑Pull Tug Sprint– Light resistance sprint → switch

BLOCK 2 — Stan & Kyle Freak Out (Upper Body + Core)

  1. High‑Five squat jumps– Face each other
  2. Plank paddy cake– One leads, one mirrors → switch
  3. Partner Row + Squat Hold– A squats, B rows → switch

BLOCK 3 — Cartman’s Revenge (Legs + Explosiveness)

  1. Build a Bear for 6 parking spaces
  2. Wheelbarrow Walks– A walks on hands → switch
  3. Squat paddy cakes– A jumps, B holds squat → switch

BLOCK 4 — Town Loses Its Mind (Agility + Chaos)

  1. Mirror Agility Shuffle– Lead + follow → switch
  2. Partner Tag– Small area, fast changes → switch
  3. Burpee + Sprint Relay– A: 3 burpees, B: 20‑yd sprint → switch

Mary: A round of sandbag press and toss, switch directions, then followed by some WW3 press and partner toss at the top

Announcements: Q them all Challenge, Triple Ruck Challenge, Manion WOD

Prayers for healing, for Finkle’s family travels, My moms upcoimng kneee surgery, and healing for Popeyes family

Cartman Says…

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Imagine scrolling through your socials and stumbling on Fernando Ufret with his Cartman hat singing some sweet tunes as Cartman from South Park.  Then imagine you have the Q at Kenny’s Grave at South Park and realizing that some of the toughest workouts have been built on music.  LFG

Workout Playlist

https://music.youtube.com/playlist?list=PLyDD0HkTNgv52cq4gDCwjSfQz8en5lnSa&si=EyEo3tcx5rSH9GCS

Warm Up: 

  • yogging, windmills, willy mays, other stuff…

The Workout:

Sandman (4:47)

  • Earkins, Derkins, Dips
  • “Never Never Land”, Switch
Higher (5:13)
  • Imperial Walkers
  • “Higher”, Star Jump

Paint it Black (2:46)

  • Plank Jack
  • “Black” turn over and do a WWII

Buddy Holly (2:38)

  • Freddie Mercs
  • “Kyle”, do Homer to Marge

Bodies (3:20)

  • Hold Plank
  • When a number is called do that number of Merkins
  • “Bodies Hit Floor”, do a Burpee for each

Kids Aren’t Alright (3:18)

  • SSH
  • “Oh Whoa” Squats

Otherside (4:04)

  • Hello Dollies
  • “Otherside”, flip over and do a Merkin

Mary: We listened to some more of Cartman’s greatest hits through Mary

Torn, Duality, and In The End (9:00)

WWII, Pickle Pounders, Squats, Runners Pose, Pigeon Pose, Touch Toes

Announcements:

  • Q ’em all!
  • Need help out at the Food Shelter – Labor or Cash work

Prayer– Motivation to be excellent and to strength to support others to find their excellence

Joke Prayer (sorta) for the people at the electronics disposal site at South Park dropping the Fbomb at 5:30am, hanging out for way too long there, and coming and going several times. Not sure what was going on but if you arent in that parking lot to work out at 5:30, I’m not sure why else you would be…

 

Thanks to Finkle for the company and the patience as we attempted to hear Cartman’s words in each song.  Also for being the best damn Fuquay workout ambassador there is!

Runnin’ from the Grave

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3 PAX for good miles + chatter @ Kennys Grave followed by a Mary that consisted of two full minutes of pickle pounders. How many in-candence pickles can be pounded in two minutes? Turns out it’s about 55. Great work!

Warm Up: OYO Stretching 
The Workout: 3.5 mi run
Mary: Core, including 2 full minutes of pickle pounders. 
Announcements: None

Minimum Effective Dose

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FNGs: None

WU- SSH, GM, Frankenstein‘s, imperial walkers, hillbillies, and Fazio arm circles

Two minutes timed exercises: squats,SSH

One minute timed exercises: slow count, imperial Walker, slow count hillbilly, big wave, knee drives, Apolo Ohno, merkins,

Calf raises 50 reps

Bulgarian split squat five reps each leg, second round in cadence three countdown up on the single count. Set a 10.

Erkins, Darkins, and dips: three count on the negative one count on the positive to 10.

Mary: yoga and stretching

Announcements: THC service opportunity

Prayer: Haggis lab test. Love before hate.

Water weight

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FNGs:Nome

Warm Up:

Gm,windmill,seal claps, overhead claps, ssh

The Workout:

Mosey to rock pile grabbed medium size. To the track. Did 4 exercises with rock,

7 low to middle curls, 7 mid to top, and 7 full curls for the girls,

7 rutroos, 7 deadlifts, 7 full ground pounders

7 pulse squats, 7 full squats, 7 jump squats

21 triceps

Ran a lap

15 ww3

15 American hammers

15 stars with water weight

15 pitching strides with water weight

lap

Mary:

Lsf finished with 6 inches

American hammers

Lbcs

 Prayer:Health 

Solo Workout Getting So Low

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FNGs: None

Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daiy Pickers IC, Stretching

The Workout: Solo workout consisting of a mix of The People’s Chair, Urkins off a picnic table, Everests, and Moseying around the track.

Mary: WW1s and Low Slow Flutter

Announcements: None

T-Claps (Recognition): Popeye for swinging in from his run for COT

Prayer: Stovepipe foot and in-laws and Popeye’s father and genetic testing

Narrowly avoiding the Merlot shuffle

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FNGs: none

Warm Up: non-traditional, focused on hips and core; small mosey to warm up 

Core principles and mission statement; Flip Phone crushed it

The Workout:

-full length of parking lot

***30 sec rest between each exercise and sprint

***Sprint between each exercise

—-mountain climbers; 30-4 count

—-lunge jumps; 20

—-bicycle; 30-4 count

—-squat jumps; 20

—-power skips; 20

—-side jumps/lateral bound; 20

 

-mosey around to the picnic tables

***30 sec rest between each exercise and sprint

***Sprint between each exercise

—-step ups; 20

—-box jumps; 20

—-drop jumps; 20

—-burpees w/ Tuck jump; 20

—-Bulgarian split squat; 20

Mary: not enough time

Announcements: Q sheet needs some love

T-Claps (Recognition): the 3 legends that stuck with the workout

Prayer: unspoken

E&O Warmup Event

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FNGs: None

Warm Up: Standard SSH, Daisy Pickers, WMH, GM, IW

The Workout: Cash In & Out DORA

 

One team member runs the parking lot, but you have to cash out of the exercise zone with 5 Burpees and then complete your lap, then cash back into to tag your partner with 10 Merkins. 

100 – 80lb Squats

100 – 60lb Chest Press

100 – 40lb Tri’s for the Guys

100 – WWIII (Cindy)

Mary: Robust Popcorn consisting of LSF, WSW, FM, Hip Dip, Fram’s Press and stretch, Stretching

Announcements: F3 Dad’s Camp and Even the Odds

T-Claps (Recognition):NA

Prayer: Standard