Tag Archive for: Breach

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 

Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Who Killed Kenny

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Warm Up: A short mosey around the parking lot, followed by some Good Mornings, SSH, Frakentsteins, Imperial Walkers and Hillbillies. 

The Workout: Who Killed Kenny? 

BLOCK 1 — Kenny’s Escape (Speed + Power)

  1. Partner Chase Sprint– A sprints, B chases → switch
  2. Burpee Leapfrog– A plank, B burpee + jump → switch
  3. Push‑Pull Tug Sprint– Light resistance sprint → switch

BLOCK 2 — Stan & Kyle Freak Out (Upper Body + Core)

  1. High‑Five squat jumps– Face each other
  2. Plank paddy cake– One leads, one mirrors → switch
  3. Partner Row + Squat Hold– A squats, B rows → switch

BLOCK 3 — Cartman’s Revenge (Legs + Explosiveness)

  1. Build a Bear for 6 parking spaces
  2. Wheelbarrow Walks– A walks on hands → switch
  3. Squat paddy cakes– A jumps, B holds squat → switch

BLOCK 4 — Town Loses Its Mind (Agility + Chaos)

  1. Mirror Agility Shuffle– Lead + follow → switch
  2. Partner Tag– Small area, fast changes → switch
  3. Burpee + Sprint Relay– A: 3 burpees, B: 20‑yd sprint → switch

Mary: A round of sandbag press and toss, switch directions, then followed by some WW3 press and partner toss at the top

Announcements: Q them all Challenge, Triple Ruck Challenge, Manion WOD

Prayers for healing, for Finkle’s family travels, My moms upcoimng kneee surgery, and healing for Popeyes family

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out