Purple Cobra 3/10

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Warm Up: Took a trot down the main road and had some pit stops for exercises to get the body ready for the main event. 22 counts were in play (SSH, Frankesteins, Imperial Walkers and some Fence Irkins) 

The Workout: 5 rounds of sandbag burnout (Choose your own adventure with weight (80, 60, 40, or 35lb kettlebell or 80lb sandball)  

10 reps 5 rounds 

Overhead Press

Cleans 

Chest Press 

Traveling merkins 

Mary: Finished out the day with some ab burners as well as predicted 22 count reps of (LBCs, Homer to Marge, Heel Taps, and Hello Dollys) 

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

Closed in Prayer

Did that runner finally speak to us?!

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FNG: Notta
W-up – various

Mission and core

Get medium sized rock

String of pearls with rocks and stack’em sets.

Thang 1:

Sting of pearls with rocks:

Sequence was:

Run /GP, run- Lumberjacks/GP, run – WMH/LJ/GP, run- Curls 4 Gurls,Triceps/WMH/LJ/GP. Return trip with down stack all reps of 10.

Thang 2:

String of pearls no rocks:

Exercises that we stacked 10 reps each:

Merkin,Squat, hallelujah, Star V-ups, Burpees.

Announcements: Q’em all challenge, get Kotters out

T-claps: UTI for Mumblechatter on EC

Prayer: Pumpkin Spice and his M helping with guy named Brett and his mental health. Reach out to guys you haven’t talked to or seen. Unspoken.

Quack MF Quack

/in /by

FNGs:None
Warm Up: Good morning, SSH, prison squats, will mays hays, sir fazio

The Workout: Mosey towards Veteran’s Park on the greenway. Stop for 15 mtn climbers, 15 pickle pounders, 15 LBC in cadence. Arrive at park shelter for 2 rounds of 20 squats, 20 split squats, people chair, balls to the wall. Mosey to pond ramp for 2 rounds of inverted rows, dips, merkins. We explored the floating and found some large ugly ducks. Mosey back towards Jones stopping for 20 LBC, pickle pounder, ww1 and ww2.

Mary: couple mins of stretchings

Announcements: give the q sheet some love

T-Claps (Recognition):none

Prayer:Pumpkinspice looking at new career opportunities

Rope Work at Purple Cobra

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FNGs: None

Warm Up: SSH IC, Daisy Pickers IC, Willie Mayes Hayes IC, Stretching

The Workout: Bearcrawls with Ascending Merkins, Lung Walks with Ascending Squats, Battle Rope Slams, Speed Rope, WW1s, Offset Merkins, Heel Raises

Mary: LSF IC, Homer to Marge IC, LBCs IC

Announcements: Q’em All Challenge and Weekly Post Tracker

T-Claps (Recognition): None

Prayer: Military, First Responder, and general PAX

In the Army Now

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Warm Up:  Side Straddle Hops, Frankensteins, and Willy Mays Hays

The Workout: 

Wheelbarrows, broken wheelbarrows, deconstructed Duck Duck Goose, the old Erkins Derkins Dips, and some Army Crawls.

They play duck duck goose in the army too – right?

Announcements: Check Slack

Prayer– General Prayers

Chad1000x at Purple Cobra

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FNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)

Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats

The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.

The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.

Mary: popcorn Mary followed by stretching

Announcements: Midget’s raising money for Holly Springs Food Cupboard

T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!

Prayer: 16-bit’s mother and grandfather, 16-bit traveling

P.U.M.P.K.I.N. S.P.I.C.E.

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9/9/2025

FNGs: None

Warm Up: SSH, GM, Arm Circles

Grabbed a coupon (weight or kettlebell) and moseyed to the rock / restroom area

The Workout: Worked our way up the ladder in reverse: P, U-P, M-U-P, etc. ; 7 count each exercise for my 7 years with F3 (9/8/2018)

Plank Hold 

Upright Rows

Merkin

Pumpkin Press (OHP or WB) 

Kevin Harts

Imperial Walkers 

Neutral grip Curls 

 

Swings (KB)

Pull Ups 

Irkins 

Cocaine Bear Crawl

Earl Fonda 

Mary: Didn’t quite make our way back up the final ladder.  Finished with Earl Fonda and one last Cocain Bear Crawl

Announcements: Check 3rd F for volunteer opportunities.

My Back is Aching!

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EC: BNB and Mr. Terrific ran a melted slushie route and found $0.06!
FNGs: n/a
Warm Up: Sir Fazio, Hill Billies, Good mornings, Imperial walkers, the usual and some moseying
The Workout: The Q is recovering from a stressed out back, so no merkins were called, and he modified as needed for wonder bras. Extremely muggy, also warm. Everyone was sweating just from the warm up. The landfill was also sharing its aroma with us.
Rock circle, rotating for each exercise. Probably 20 exercises. Preacher’s Chair to take a break in the middle.
Thang 2: Dora: 100 count of pullup hangs, 200 WW2s, 300 Squats. Finished just in the nick of time!
Mary: no time!
Announcements: Fence paining, July 5th volunteering. T-Claps (Recognition): Prayer: Airsoft, community members stressing about their jobs

Platoon conquers 1,200 reps

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FNGs: n/a

Warm Up: hillbillies imperial walkers, seal, claps, homeschool high fives side trail, hops, surf Fazio, arm circles, and Daisy pickers between Moses’s

Thang one four corners 100 platoon count Merkins side trail hop squats, World War II alternate between mosey and Bear crawl second set 200 platoon count of the same

Thing two, mosey to the playground with brakes for a side, straddle hops star jumps and Merkins 10 lunges in cadence 10 pull-ups times three Wall work Durkin’s dips step ups

Finished with Popcorn Mary

COT announcements fence painting in a week and a half F3 picnic

Prayer: Ben and family, Security and neighborhood, pumpkin spice while she travels, BNB’s upcoming project in Franklinton

Cocaine Bear

/in /by

FNGs: none

Warm Up: good mornings, parking lot mosey, ssh, sir fazio, chinooks, willy maze haze, hillbilly, windmill

The Workout:

PAX moseyed to rock pile to choose their favorite large rock and found a partner. 

The Q demonstrated a cocaine bear crawl and marked 7 parking lot lines as the length of the course. Each group was assigned the task of 150 ground pounders, 150 rut rows, and 150 ww2 while their partner performed a roundtrip of the parking lot course. 

 

Mary:

LBCs, heel taps, homer to marge, pickle pounder, j-lows for 15 rep cadence count .

Used the last 5 mins to stretch / yoga

Announcements:

T-Claps (Recognition):

Prayer: upcoming graduations and wedding plans