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

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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

Shining Stars at Purple Cobra with an FNG

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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.

  1. Kevin Harts
  2. Mike Tyson
  3. Big Boy Sit ups
  4. Preacher’s chair
  5. Star jumps

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.

Grateful Merkins

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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

6 years is a long time but not that long

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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

jellybeans

Jellybeans set the tone

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On my way to the AO, as I continued to work through the details of the workout in my head, I turned onto Holly Springs Rd and was coming up on my turn into Jones Park. Ahead of me, the silhouette of a HIM crossing Holly Springs Rd; Regal, Majestic, Patriotic; this HIM  (later identified as Jellybeans) was rucking to the AO for the workout, with his Shovel Flag in tow, backlit by the light of dawn.  A sight to see, an inspiration to those around him, a proud member of F3. For me, this certainly set the tone for the morning. 

FNGs: Nada

Warm Up: Good mornings, Imperial Walkers, Hillbillies, Sir Fazio Arm circles, Seal Claps, OH Claps, Daisy Pickers

The Workout: Mosey to the rock pile for a medium rock. 

Made our way to Holly Springs Rd via Cusack and Mosey with various rock exercises mixed in (Ruh Rohs, Lunge walk with OH Press, Squat with OH Press, Curls for the Girls)

Circled up in the grass adjacent to Holly Springs Rd for 3 rounds of various rock exercises combining arms, legs, and ab work. Each round was separated by sprints down the new greenway path with a mosey back to the rocks. 

Exercises included ruh rohs, skull crushers, ground pounders, chest press, american hammers, homer to marge, squats, lunges, and a combo 6 inches and overhead rock pull on our six. 

Made our way back to the rock pile mixing in some of the same exercises and modes of transportation along the way.

Finished with a plank hold rock pass down the line of 14 PAX x 2.

Over to the playground we went to complete the June challenge of 20 pullups at every AO. 

Mary: Low Slow Flutter, Freddy Mercuries, Mountain Climbers and finished with some Yoga Stretching

Announcements:

F3 picnic this Sunday.

T-Claps (Recognition): Nada

Prayer: Best in Show’s Uncle Bob, Fedex, Slide Rule, and all unspoken

Sciatica is my wife’s name!

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FNGs: None (5 PaX split off and Rucked) 

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows. 

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock.  Two lines for parking lot Indian runs.  The man at the back did a burpee (Stack’em)  and ran to the front while PAX did an exercise.  I/C Exercise when meeting in the middle.  (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock.  Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form. 

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer:  Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.