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
FNG: None
W-UP: Dynamic with some stretches
The Thang:
Divide all same bags and med balls evenly at top/bottom of parking lot hill. Divide into 2 teams. One team leader as POC
Thang 1:
30 reps per person each bag/ball
Heels over ball
Curls -40 lbs
OH press – 60 lbs
Dead lifts – 80 lbs
One each bag/ball has been completed on member runs it to other teams camp. That camp has 3 burpees before they can continue.
Fastest team to move all objects wins. Burpees must be done before winner declared.
Thang 2:
30 reps per person each bag/ball
Triceps- 40 lbs
Squat- 60 lbs
Med ball – 2 taps = 1
Sand bag burpee – 80 lbs
Mary:
Seated Hallelujahs with 40lbs and med balls. 4 Rounds
Announcements: Q them all challenge, post challenge and Breach working on multi ruck event.
T-claps / Prayer: Flip phone traveling, FRAM Dad hip surgery, 8-bit recognition of Iron sharpening Iron.
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
Main Event #1:
Main Event #2:
Mary: LSF IC, Homer to Marge IC, WW1s IC, Pickle Pounders IC, and a 45sec Chill Cut Plank Hold
Announcements: Q-Em All Challenge and Post Tracker
T-Claps (Recognition): None
Prayer: Unspokens,the general PAX, and Military/First Responders
FNGs: None
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Daisy Pickers IC, Willie Mayes Hayes IC, and some stretching
The Workout: Rotating stations of absolutions, 60# sandbag squats, 40# sandbag WW3s, and 80# deadlift throws for the first round x3 setsRotating stations of chill cut plank hold, 40# sandbag sit-ups, 40# oblique little tea cups, and 80#x2 farmer carry for the second round x2 sets
Mary: Low Slow Flutters IC and Pickle Pounders IC
Announcements: Q’em All Challenge and Weekly Post Tracker
Prayer: Safe travels for Flip Phone and his family, good weather and for kids to get back to school, other PAX who are down or out.
FNGs: None
Warm Up: Quick stretch and Mosey to the Red Hill
The Workout: Easy round of 7’s Squats at the top and Absolutions at the bottom.
Mary: LBC’s, H2M, LSF, HTaps
Announcements: Qsheet, 2026 Post Challenge sheet, and a new Q’em All Challenge for a shirt
T-Claps (Recognition): @Breach, @2Dollar, and @Fram for changing the life of a family in need over the Holiday.
Prayer: Safe travels for all, appreciation for all the glory and grace we receive daily.
FNGs: None
Warm Up:
Choose your coupon (sandbag) of choice, PAX were warned they would be traveling and there will be no rotation.
GM, Daisy Pickers, WMH, SFAC
The Workout:
Head to the top of Ole Red for first of 5 Stations, working your way down to the abyss and back up:
5 – Sandbag Burpees
10 – Clean & Jerk
15 – Squats
20 – Merkins
25 – Dead Lifts
Mary: Just enough time for a quick stretch
Announcements:
None
T-Claps (Recognition):
@Breach for hosting a great event on Saturday for a good cause with the 9/11 Heroes Run/Ruck 5K for the Travis Manion Foundation.
Prayer:
Safe Travel, Health, and Smart Choices for my daughter and Mother.
FNGs: none
Warm Up: mosey, A-skips, GM, WMH, hamstring scoops, IW, HB
The Workout:
10 rounds OYO:
10-Mike Tyson
20-Jump Squats
30-Reverse Lunge
40-Copenhagan Crunch
50-Quat Hold Calf Raise
60-Plank Leg Lift
70-Homer To Marge
80-Mountain Climbers
90-WWI
100-Squats
Repeat if needed
Mary: LSF, HD, stretch the legs
Announcements: Even-The-Odds on Friday
T-Claps (Recognition): none
Prayer: Loafer, FRAM
FNGs: None
Warm Up: Light stretch, Mission, Core Values. Farmer carry in alternating sequence to the tunnel. 80/60/40lbs.
The Workout: 1 merkin 2 shoulder taps turn clockwise and stack’em markings and shoulder taps. Rotate through 1 cycle. Then drag the bag 40/60/80 lbs up the hill, depending on the position your head is facing. Rinse and repeat, starting at a different clock location. Max reps 4 and 8. Rotate bags, rinse and repeat with Squats and Star Jumps, Rinse and repeat with WW1 and heel taps. 10 Reps of SB burpees per bag. Farmer carry in alternating stops back to flag.
Mary: LSF, MSF, HSF, 10 ct I/C. Need a name for seated straight arm tension. 10 ct I/C.
Announcements: Voyeurs making way around South Wake, Cary and Apex, Even the Odds 6/20. BS 10 year on 6/6.
T-Claps (Recognition):
Prayer: My father-in-law and Unspoken Health.
FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.
Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.
The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.
Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.
Announcements: Memorial Day Murph
T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.
Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.