Tag Archive for: Breach

Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

7 of 7 at Disney

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Warm Up: 22 Rps of SSH, Windmills and Frankesteins 

The Workout:

7 Reps of the Following for 7 rounds

Squats

Merkins

LBC’s

Lunges

Burpees

Pull-Ups

V-ups

Mary: Finished with some Stretching 

Announcements: Ruck Raffle to raise funds for the Qem challenge

Closed in COT

 

REVENGE OF THE 6TH at the Trot

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Warm Up: Imperial Activation

We kicked off with slow, deliberate movement to set the tone of authority and control:

While Marching in place

  • Sir Fazio Arm circles, Seal Claps, Overhead Claps, and Chinooks  

The Workout:

PAX formed into a straight line and spent 10 minutes moving as one unit.

Power marching, Controlled jog intervals, duck walking and some rubber band, forward and backward over to the tennis courts for the main event. 

THE VADER MARCH (20‑MIN AMRAP)

20 Shoulder Taps

20 Bear Crawl

20 Alternating Lunges

 

40 Imperial Marches 
 
CHOKEHOLD FINISHER (10 MIN EMOM)

To close it out: The time you have left is you rest time

20 Mountain Climbers

10 Merkins

5 Burpees

 

Announcements: Q’em all challenge raffle is out there, please spread the word. 

Closed in COT 

Cinco De Mayo at the Prison Yard

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Warm Up: 22 counts of SSH, Windmills, Frankenstein and Fazio Arm Circles 

The Workout: 

4 Spicy Stations of fun (6 Mins ARMAP at each station) 

Station 1:  Tijuana Tacos 

(10) 35 lbs Sand Kettle bell 1 arm Snatch

(10) 40 lbs Sandbag Clean and Press 

Run 50m 

Station 2: Guadalajara Grind  (60 lbs sandbag) 

10 Front Squats

10 Sandbag to Shoulder

10 Rut Rohs 

10 Sandbag Burpees 

Station 3: Mexico City Madness (80lb Sandbag) 

Carry 50m 10 Merkins- Carry 50 m- 10 Merkins 

Station 4- El Diablo- (120 Sandbag) 

10 deadlifts 

10 backward pulls

Announcements: Q’em All Challenge fundraiser up for a brand new Rucker to pay for shirts and future donations to non-profits

Closed in COT 

Playing Possum at Possum Trot… I hope…

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As I arrived at the scene this morning.  I quickly turned in between Abacus and LEDs vehicles taking up two spots.  Abacus quickly called me on it but I returned “When in Fuquay!  Don’t worry, I’ll just tuck a plastic bag in the window :D”  Once the sparring settled, we noticed a lonely black bag laying in the parking lot beyond our cars.  It appeared long and slender, like a body???  Also, not uncommon for Fuquay…  AM I RIGHT!?!?!  😀  Don’t worry, LED confidently went up to the bag and determined it was just a gearbag left behind by a town baseball team.

 

Warm Up: 

  • good mornings, windmills, daisy pickers, willie mays haze, SSH

The Workout:

THANG 1

Paired up with 2 sets of partners.  LED and I ran one direction / Breach and Abacus ran the other.  We met at the other side of the tennis courts for Patty Cake Merkins.  Once complete we continued in the same direction and met at the other side.  Breach and Abacus always seemed to get a little further each time so they were booking it to prove something.  LED and I were happy to let them.

  • 3-4 laps with Patty Cake Merkins
  • 3-4 laps with Patty Cake WWIIs

THANG 2

Line up facing the big grassy hill about 10 or so parking spaces from the base of the hill.  This wasnt very scientific so the number of parking spaces may have been more or less.  For this THANG the object was to travel to the hill by differnet means, stopping for some kind of workout in between.  Once at the hill, bear crawl up, hang out for some dips, then crawl bear back down, then job backwards to reset at the starting line.

  • Lunge Walks, 5 Merkins at each line
  • Frog Jumps, 10 squats at every other line
  • Reverse Lunge Walks, 10 wide grip merkins at every other line
  • <INSERT TRAVEL METHOD HERE>, WWIs at every other line
    • I forgot what the other travel method I chose was… there was another but my memory sucks sometimes.
  • Sprint to the hill bear crawl up as fast as possible
    • LED took the win with a little extra running up the hill and a leg pull on Breach 😀

Mary: Low Slow Flutter, Ankle Grabbers, Homer2Marge, Cockroaches

Announcements:

Prayer:

  • Today is the actual day that Travis Manion passed away, prayers for his family and friends.  Praise for what has been built in his name.
  • UTIs Dad

The Q Makes The Rules

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32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.

Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.

The game was a close one but the score keeping team prevailed. 

More than a workout

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FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out! 

Classic Rock’n Roll

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FNGs:
None

Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started.  Including 1 Burpee for every man shy of 10 for the core workout.   Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.

Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.

The Workout:

First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & then Indian Run around the Track

Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Cusack to the next Corner & Then Indian Run around the Track

3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & Skip the Run for Time

4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Return your Rock to the pile and mosey to the courts for a quick Mary.

Mary:
We kept it light, since we should all be doing the #corechallenge starting today!

Homer 2 Marge and WWI high reps to finish

Announcements:

Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.

T-Claps (Recognition):

Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.

Is it Lion or Lamb at the Yard

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Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze

The Workout:

Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time

Diamond Merkins, Jump Squats and Flutter Kicks 

Round 2: The Middle- 13 reps per exercise  (1min 30 sec rounds ) The time you have left is your rest time

Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence. 

The Break: 

3 Rounds of 60 sec People Chair 

Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time

Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time

Round 4: The Lion (10 mins) 

Odd Mins 10 burpees

Even Minutes 40 sec plank

Mary: None—no time

End in COT