Downtown Train – F3 South Wake

Rock Tracks before Burning Down the Garage

March 31, 2025/in Downtown Train /QIC: Mr. Terrific
PAX: @Sardine @Downrange @Best In Show @Skittles @Pumpkin Spice

FNGs: n/a

Warm-Up Pledge allegiance to the flag, mosey, Thunder-hops, Hill Billies, Imperial Walkers, Frankenstein, Daisy Pickers, Sir Fazio Arm circles, excessive seal claps and homeschool high-fives

Thang 1: Rock and Rails

Location: Rock pile

Mosey between sets

Round 1 x 2 Sets
- Curls for the Girls
- Tris for the Guys
- Squat with Rock
Round 2 x 2 sets
- Rut Rows
- Ground Pounder
- Wonder Bra

Thang 2: Park and Burn / Next Man Up

Location: Parking Garage

Each PAX claims a parking space.
PAX #1 runs a loop around the library. PAX #2 picks the exercise.
When the runner returns they pick the next open parking space, rotate: #2 runs and #3 picks the next exercise, and so on. Repeat 3 rounds

Exercises included but not limited to:

Merkins
Lunges
Carolina Dry Docks
Pistol squats
Squats
Plank hold
Freddy Mercuries

Mary: Part of Thang 2

T-Claps (Recognition): Down Range completing his marathon in VA! Madden for getting out early with no school instead of sleeping in

Announcements: Wake County speedway on Friday, Clay pigeon shooting and ice cream this Sunday

Prayer: Sardine has some potentially good news later today, Memorial for Erna and the family and friends she has left behind, Pumpkin Spice’s friend in need of surgery and looking for a job, Down Range’s M

Cemetery Hill Train Ride

February 11, 2025/in Downtown Train /QIC: Fram
PAX: @p.s.i, 2dollars, Abe, Best In Show, FlipPhone, Mr. Terrific, Pumpkin Spice

FNGs: None

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.

Mary: Mosey back to the parking lot/Stretch

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog.

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl.

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.

Avoiding the ice

January 14, 2025/in Downtown Train /QIC: Pumpkin Spice
PAX: @p.s.i, Batboy, Best In Show, Bobby Dall, Clunker, Fanny Pack, MadDog 2020, Nemo, WebEx

FNGs: None

Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles

The Workout: Mosey to Amphitheater. Groups of Three.

Pax 1: 5x Derkins, Erkins, Step Ups (repeat until partner returns)

Pax 2: Run to parking garage

Pax 3: 5x Inverted Rows, CDD, Squats at parking garage.

Each PAX is released when their partner arrives.

Two rounds: BTTW, People’s Chair, Copperhead Squats

Mary: Mosey to Flag. Each PAX chose favoriate Mary exercise for 5 count.

Prayer: Travel mercies P.S.I. Fanny Pack’s niece. Best in Show continued recovery.

Downtown Train – 2024 Finale

December 30, 2024/in Downtown Train /QIC: UTI
PAX: Bondo, Fanny Pack, Gizmo, Nemo, no doubt, Pumpkin Spice, U.T.I

FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout: Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times. Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs. Inverted rows and squats alternating 3x

Mozy to.top of the deck. DORA of 100 merkins, 200 WWIs, 300 Squats. Partner ran down and around the deck and back. Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements: Pumpkin and others starting 75 hard in the new year. Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him. Prayers for safe travels.

A Christmas tree and Menorah in front of a community center outdoor amphitheater in early morning.

A tea party of sorts

December 16, 2024/in Downtown Train /QIC: Abe
PAX: Abe, Fanny Pack, Nemo, no doubt, Pumpkin Spice

FNGs: none

Warm Up: After an enthusiastic start and 5 burpee penalty, we went on a quick mosey around downtown. Then good mornings, imperial walkers, hillbillies, daisy pickers, sir fazio arm circles, seal claps and overhead claps.

The Workout: Thing 1: PAX were instructed to get a “shmedium” rock. Instructions were apparently unclear and some PAX went big. 30 count curls for the girls / tricep extensions / squats. Bear crawl through the light tunnel in front of the library. 20 count exercises, bear crawl. 10 count exercises, bear crawl. PAX were quizzed on their knowledge of the Boston Tea Party, which happened 251 years ago today in 1773.
We returned our rocks in patriotic tea bashing fashion and moseyed to the half circle.

Thing 2: 10 merkins, lunge walk to center Island, 10 WWIIs, mosey to end of half circle, 10 squats. Repeat twice more for 3 rounds total. Mosey back to the Christmas tree.

Thing 2.5: People’s chair for a 10 count down the line, total of 50, next to the Christmas tree. Back to the start for Mary.

Mary: Popcorn Mary with some quick stretching.

Announcements: Panthers game next weekend. Also, Nemo reminded us of the importance of stretching and how easily we let that go.

Prayer: Pumpkin Spices children, Nemo’s brother-in-law, Best In Show

Rock Curls and Bear Crawls

August 20, 2024/in Downtown Train /QIC: Abe
PAX: @p.s.i, Abe, Bobby Dall, Bondo, Dangerfield, firefly, Mad Dog2020, no doubt, Yocal

FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn Mary

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

Some mosey. Shoulders, Chest, Legs Oh My!

July 17, 2024/in Downtown Train /QIC: Pumpkin Spice
PAX: 3rd Cousin, Bobby Dall, Choppa, firefly, lube, MadDog 2020, no doubt, P.S.I. 006, Quiver, Shooting Blanks, TomTom, Woody, Yocal

FNGs: None

Warm Up: Mosey to The Block garage, SSH, GM, Arm Circles, Seal Clap.

The Workout:

Three Rounds: 15-10-5 Reps

Inverted Rows, Carolina Dry Docks, Squats, Mosey to Amphitheater

Derkins, Erkins, Dips, Mosey to Garage

2. Three Rounds: Peoples’ Chair and BTTW

3. Three Rounds: 10 reps each exercise

Step Ups/Box Jump, Bulgarian Single Leg Squat, Copperhead Squat

Mosey back to Flag

Mary: Around the Horn

Announcements: Check 3rd F channel for opportunities.

Prayer: Pax traveling, those who have lost a loved one, those struggling with sickness.

Triple Nickel on Earp

June 13, 2024/in Downtown Train /QIC: Banana Seat
PAX: @p.s.i, @skittles, Abe, Batboy, BnB, Bobby Boucher, Bobby Dall, Bondo, Catfish, Clunker, Gump, Hasselhoff, M4Life, MadDog 2020, Stickers, U.T.I, Yocal

18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Friends Old and New

April 22, 2024/in Downtown Train /QIC: Abe
PAX: 3rd Cousin, Batboy, Best In Show, Bobby Boucher, Bobby Dall, Fanny Pack, firefly, Gump, Hasselhoff, M4Life, Nemo, no doubt, Psi, Shooting Blanks, Slide Rule, Yokel

FNGs: none

Warm Up: SSH, Good mornings, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps, Moroccan Night Clubs

The Workout: PAX were instructed to go get a “mediumish” rock and meet up at the amphitheater. 4 rounds of:
15 Curls for the Girls
15 Tricep Extensions
15 Ground Pounders
15 Ruh Rohs
15 Tempo Squats
bearcrawl down to the library doors, mosey back
We swapped rocks in between each round. Once done, we returned our rocks gently and responsibly back to the rock pile.

Mary: Plank for a 10 count around the circle (170 count total), LBCs, WWIIs, Homer-to-Marge, American Hammers, finished things up with a little stretching.

Announcements: UFO every 1st / 3rd and 5th Monday of the month! Watch for 3rd F opportunities with the town that help support our ability to use the fields at Ting for UFO.

T-Claps (Recognition): 3rd Cousin, Bobby Dall and Slide Rule for joining us back in the gloom. Good to see you all again!

Prayer: Midget and his family for their loss.

Thoughts: Midget shared with us at COT that his mom always put others first. He encouraged us to do the same in our own lives, put others first and always give. If you maintain this mindset of others first and use it as your guiding principle, the decisions you make will fall into the right place automatically.

Last Call for Q School

March 27, 2024/in Downtown Train /QIC: Banana Seat
PAX: Abe, Banana Seat, Best In Show, BnB, Bondo, Cancun, Clunker, coverstory, Gump, Shooting Blanks

10 PAX for the final scheduled March 2024 Q school hosted at Downtown Train.

Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Be ready for CoT with announcements and prayer requests/praises

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Thang 1:
Partner up in parking deck
P1 does Australian Mtn climbers
P2 runs to opposite long side and back
3 rds with different merkins after each rd

Thang 2:
P1 holds squat while P2 does 10 dirkens with feet on partners legs
Leg pushes abs
Patty cake merkins
Rinse and repeat

Mary
Various exercises

Thanks everyone for coming out. Now sign up to Q.

BS Out!