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
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
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
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.
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
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
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
FNGs: Timber
Warm Up: Multiple mosey and stop for thunder-hops, frankenstein, imperial walkers, hill billies. Mosey to the wall by the baseball field for step ups, merkins, dips for 2 rounds
The Workout:
Got coupons from the rock pile and did 2 sets of movements before the Q selected a PAX to select a number between 1 and 5. Each number selected was for a different station. The PAXs bear crawled the selected station, leaving their rocks for the moment. We hit all the stations and hit station 4 twice. After completing the exercise at the station the PAX bear crawled back. We repeated this for what ended up being 6 rounds.
We then mosey’d to the playground for Derkins, Urkins and dips
Mary: American Hammers, Box cutter, LBCs, Heel taps, Homer to Marge
Announcements: Abe is collecting food for the food cupboard
T-Claps (Recognition): PAX that helped Shooting Blanks move on Saturday.
Prayer: A hiker named Jason passed away this last weekend unexpectedly, prayers for his family. Also for grand-daughter.
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
So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!
FNGs: none
Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey
The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.
Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters
Announcements:
T-Claps (Recognition): The PAX of F3!!!
Prayer: Emeril knee surgery, Gillette colleague that was killed