FNGs: None
Warm Up: GM, Stretch Hamstrings, Shoulders, SSH,
The Workout: Bear Crawl 100m (no walking) 100 merkins/# of PAXs, Run 100m, Bear Crawl 100m, 200 Squats/# of PAXs, Run 200 meters, Bear Crawl 100 m, 300 LBC/# of PAX, run 300m, Bear Crawl 100 m, 400 SSH/# of PAX, Run 400m.
Mary: Ran back to start, Same exercises as WU.
Announcements: Check Slack
T-Claps (Recognition):
Prayer: Unspoken
FNGs: None
Warm Up: Toe touches, Sir fozio arm circles, side stradle hops among others
The Workout: First half: Rocks. Curls for the Girls, Rut Rows, Overhead Tricep press, Wonder bras, Ground Pounder. Core work on your six. Second set of exercises above. More core work with a plank focus. Second half: Frisbee Golf. 3 holes of frisbee golf with 15 x merkins before each through. Exercise on the next hole was 15 x squats. Next hole was star jumps.
Mary: No time for Mary since our golf game went long.
FNGs: None
Warm Up: Good mornings, arm circles/seal clap/ overhead clap, SSH.
The Workout: Spartacus 1.0 x 2 rounds.
Coupons: PAX selected a Dumbbell or Kettlebell 10# to 30#
45 sec on; 15 sec rest
1. Goblet Squat
2. Mountain Climbers
3. KB/DB swing
4. T-Merkins
5. Split jump (or forward lunge)
6. Rows
7. Side Lunge
8. Renegade Row
9. Lunge w rotation
10. Ground Pounder
Mary: Ab Challenge 45 sec on; 15 sec rest. 3 rounds 1. WWI 2. Freddy Mercuries 3. Box Cutters 4. Heel Taps 5. J Lo’s
Announcements: see 3rd F in slack
T-Claps (Recognition): @Stubs back out!
Prayer: @Best in Show mother in law battle w cancer; Stub’s grandfather not doing well. 
FNGs: None
Warm Up: Good mornings, Hillbilly’s, Imperial Walkers, Willie Mays Hays, Sir Fozio Arm Circles, Try to touch your toes, Calf Stretches and Side Straddle Hops
The Workout: Two rounds of rocks while the rain held off. Moved over to the restroom hut. 4 walls. exercise on each wall. 5 sets of 45 second mini-workouts of balls to the walls, preacher’s chairs, merkins and planks. 20 exercises in total in 20 min!
Mary: No time for a formal Mary. Planks were the Mary of the day.
Today was a first in F3SouthWake. A few PAX have been talking for a few years about having a 2nd F breakfast after a workout to showoff their skills on the griddle. Finally, the day was here. We had an early start (0515) and a shorter (30 min) workout to accommodate this event. YHC had the Q and wanted to PAX to earn that bacon and sausage. We arrived at 0500 to get set up. There were 23 total PAX that came out to enjoy this first time event at Possum Trot, SW’s Original AO site. YHC forgot a cone for the workout so a banana would be the substitute. So I grabbed one and here’s what some PAX called 30 mins of Hell.
Warm up
Mosey down to lower part of park for some carioca, butt kickers, high knees, and slides.
Gather at concession stand area.
SSH’s
Windmills
Willie Mayes Hayes
Plank Jacks
The Thang
Partner Dora
100 – Hand Release Merkins
200 – Shoulder Taps (each side cts as 1)
300 – Squat Jumps
Partner not doing exercises bear crawls to the banana (roughly 25 yards), complete 3 burpees, run back.
With 3 mins to go, we completed Dora gathered back to the starting lot. This is Fuquay’s finest parking lot that comes with razor blade rocks for your liking. We were about to have pancakes with our meat and cup of Joe so I figured let’s try something I’ll call a “flapjack”. Pax lays on their back. Do a WWI then roll over and complete a merkin. 10 total OYO. Everyone got to experience this never forgetting parking lot.
COT
No new PAX.
Announcements: Breach with Travis Manion event on April 28. Details on slack.
Prayers: traveling PAX, those with injuries
Quick word: Easter weekend is here. Remember Jesus and what he went through this week. Hope that everyone can worship this Sunday and reflect on his sacrifice.
This was a very successful event. Hopefully we can do this again possibly in the fall. Thanks for all the PAX that attended and especially for those that contributed to an amazing breakfast. Fonzie and LED on the griddles. Abacus with coffee. Breach and his bigger table that wouldn’t fit in his micro machine car. Thanks for the support and allowing me to lead such a strong group.
BS Out!
FNGs: None
Warm Up: Bounce, Good morning, Arm Circles/Seal Clap/Overhead Clap, Spinal Rotations
The Workout:
Walked through each compound Kettlebell exercise then two rounds Tabata, 45 seconds on; 15 second rest
Finisher
5 Rounds OYO: KB Swing – Single Arm Snatch – 50 meter run and back. 25-20-15-10-5 – total 75 reps
Mary: None (Q lost track of time).
Announcements: Road Clean Up in FV tomorrow. See 3rd F. April 5th Possum Trot workout and breakfast.
T-Claps (Recognition): All those who completed 75 Hard.
Prayer: Sombrero’s 18 month old son possibly needs surgery, Best in Show’s mother-in-law’s battle with cancer. PAX who are ill and dealing with injuries.
9 PAX including 1 FNG thanks to Abacus took to the streets of Fuquay this morning. YHC picked a few from the exicon to coincide with the places to stop at today. We stayed together and finished on the world’s greatest parking lot. Disclaimer was given to our FNG then away we went.
Mosey down to parking lot other side of railroad tracks
Warm up
Good Morning
SSH
Mtn Climbers
Carolina dry docks
Mosey to Dance Academy
Breakdancer merkins – Begin in plank and perform the down part of a merkin. On the up, raise the right arm and come into a side plank, kicking your left leg in front of your body. Rotate back to plank and repeat on the other side.
Indian run to Fuquay Tire
Flat Tire – Partner 1 gets into wheelbarrow and takes 4 steps then does 1 derkin, takes 8 steps and does 2 derkins. Continue this 1:4 progression until each partner gets to 20:5, then switch.
Indian run to Fire Dept
Fire drill – PAX in a circle, chopping feet or high knees. Each PAX calls out “Fire” all PAX hits the ground rolls right, merkin, roll back left, another merkin, then back up chopping.
Mosey to Joyce & Family restaurant
Chicken peckers – Feet up on the Wall, Hands on the ground. IC lift your hand and touch your opposite shoulder. (BTTW shoulder taps)
Quick LBC break then R&R
Indian run back to flag with a pick up the six along the way.
Mary
Each PAX called an exercise.
Core challenge and PT breakfast announcements coming soon.
Breach has a road clean up scheduled for this Sat.
Prayers for those having surgery or recovering.
Great time ITG today men! Always an honor.
BS out
FNGs: None
Warm Up: SSH, Hillbillies, imperial walkers, good mornings, WMH, daisy pickers.
The Workout: Grab a coupon (15-35lb weight plate) Curls, Triceps, Shoulder Press, Rows, Wonder Bra, Bus Driver, Ground Pounder.
dips & Urkins
basketball around the world w exercises – Frankenstein a, mountain climbers, squats, hallelujah , America Hammers
Mary: Mosey to the flag
Announcements:Road Pick up today meet Womble,
T-Claps (Recognition): Socrates VQ
Prayer: Cobbler flies back to Chicago today, Health of several PAX
5 PAX worked their summer beach bods with some rocks. We each called an exercise to put in 5 sets around-the-horn:
T-Claps for Socrates hanging tough and sticking with F3 the past few months!
Ground Rules for the Meeting – Show Respect to everyone, Let each other talk, be kind