Clunker – F3 South Wake

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.

Back Blaster

August 2, 2024/in Crazy Ivan /QIC: Pumpkin Spice
PAX: 2 Buck Chuck, Batboy, Best In Show, Bobby Boucher, Catfish, Choppa, Clunker, Gump

FNGs: We met Nate who was out for a walk. He may join us next week.

Warm Up: GM, WMH, SSH, Arm Circles, Michael Phelps

The Workout: With Kettlebell, took a lap around the soccer field on the trail stopping every 50 Meters for an exercise. During mosey conducted one of Cusack, curls, triceps, farmer carry (R&L), murder bunnies or lunge with KB pass through. Exercises: 10x wonder bra; 10x Renegade Row (R&L); 10x booby-d-booby-d. 10x pullover; 10x wonder bra

At Amphitheater: 2 rounds

10x Single Arm Row (R&L); 10x SL Bulgarian Squat (R&L) 10x booby-d-boody-d; 10x pullover

At Large Picnic Shelter – Dora-esk (100 alternating merkins on the bell; 100 Squat/Curl/OH Press; 100 KB swings w high pull) while partner ran to the playground and 5 pull-ups/inverted rows. Time ran out. Most PAX got about 50-60 reps into each exercise.

Rows, Pullovers & Pull-Ups: Good BACK BLASTER workout.

Mary: Mosey to the Flag; farmers carry, curls, triceps w KB.

Announcements: Check slack for 3rd F opportunities coming up; 9/11, Unity in the Community, Soup-tacular, others; Sign Up Meal Train for Cancun & his family.

Prayer: For those grieving loss: Catfish coworker passed away; Deadbolt’s brother passed away; Cancun’s M’s surgery.

Moist Is the Only Way To Describe It

July 15, 2024/in UFO /QIC: Gump
PAX: @BumbleBee, Banana Seat, Best In Show, Bleeder, Clunker, Cupid, Dauber, FlipPhone, Fram, Go-Gurt, Gump, Jellybeans, LED, Mulch, Pikachu, Rico, Roaming Gnome, SendIt, Sombrero, Sparky, Tumbleweed, Wham-o, Yogurt

24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

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

Birthday Q. 52.

May 24, 2024/in Crazy Ivan /QIC: Pumpkin Spice
PAX: 16-bit, Ausfart, Batboy, Best In Show, Catfish, Clunker, Cousin IT, Pikachu, Pumpkin Spice, Stubs, Yoshi

FNG: None

Warmup: SSH, GM, Arm Circles, Squats, One 200m lap.

workout: Deck 52 cards plus jokers

Aces 11 count and 80 meter farmer carry w Kettlebell

Jokers mosey 200 m lap and switch exercises to other column

Number cards – round up as needed

Face cards 10 or 5 each side

Diamonds – Merkin on Bell / Pistol Rows

Hearts – Goblet Tempo Squat | Lunge (in cadence)

Clubs – Around the world | Figure 8

Spades – Snatch | Swings

mary: GM (only had one minute left)

UFO May 6th

May 6, 2024/in UFO /QIC: Fram
PAX: Abacas the OG, Batboy, Bernie, Bobby Dall, Breach, Buttermilk, Choppa, Clunker, Cupid, Dauber, Gump, Jellybeans, Kubota, LED, Mulch, Red Light District, Rico, Sombrero, Sparky, Tumbleweed, U.T.I, Wham-o, Wide Right

FNGs:1 Welcome Tumbleweed.

Warm Up: Mission Statement, 3 Burpees, SSH, Frankenstiens, 10 merkins, 10 squats

The Workout: LBC, Brokeback Merkins, and 3 burpees on the Drops. It was a close game until Team Yellow stopped fooling around. It was a great play and a huge effort by all.

Announcements: Painting Holly Springs Monday, May 20th 9-11.

T-Claps (Recognition):

Prayer: Buttermilk for running, Unspoken, YHC took us out.

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!

UFO High Score Comeback

March 18, 2024/in UFO /QIC: Gump
PAX: Batboy, Best In Show, Bobby Dall, Breach, Clunker, Cupid, Dauber, FlipPhone, Fram, Gump, Jellybeans, LED, Red Light District, Rico, Roaming Gnome, Rubiks, SendIt, Sombrero, Stovepipe, wonderkid, Yogurt

22 PAX for some not too windy Ultimate! We had even teams and even score after a great comeback but the pinnies prevailed.

TBD if suicides are all fun and games

February 21, 2024/in To Be Determined /QIC: Stickers
PAX: @p.s.i, Abe, Arby's, Best In Show, bo peep, Bondo, Clunker, Kosher, Pumpkin Spice, Stickers, Wild Turkey

FNGs: none

Warm Up: side straddle hop, imperial walkers, hillbillies, merkins, frankensteins, prisoner squats, sir fazio arm circles, seal claps

The Workout:

PAX did a short Indian run to the opposite parking lot. Workout was suicides to the trees in the median. 1st Stop = 10 star jumps, return home, 2nd stop = 20 merkins, return home, 3rd stop = 30 star jumps, return home, 4th stop = 40 merkins. Return home. Work your way back down at 5th, 6th and 7th tree returning home each time.

Mosey to amphitheater for some dips, step ups and erkins then continue on to rock pile.

Medium rock for some All about the Benjamins. 25 curls for the girls, 25 lunges, 25 squats, 25 lunges, 25 overhead press, 25 lunges, 25 chest press followed by 20 skull crushers and 20 ruh rohs.

Trade rocks for some handheld size and perform static lateral and front raises as well as some static curls for the girls.

Popcorn Mary around the circle for 11 total exercises (Sorry Kosher!)

Announcements: Several on track for a 5 pack this week.

T-Claps (Recognition): Good work to those putting in the effort for the 5 pack

Prayer: Captain Kangaroo F3 Raleigh passed away. Koshers dad undergoing surgery. Bobby Bouchers family.

A little confusion couldn’t stop us

January 31, 2024/in To Be Determined /QIC: Abe
PAX: Abe, Arby's, Best In Show, Clunker, Cupid, firefly, M4Life

FNGs:

Warm Up: SSH, Good Mornings, Imperial Walkers, Hillbillies, Windmills, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: On the menu today was a modified Murph, done AMRAP style (no specific count to achieve). Since it was rainy, Best In Show made the recommendation that we modify the pull-ups as to not slip and risk injury. We opted for dips instead.

We started out with a quick lap around the soccer fields. Then it was explained that this would be an AMRAP workout, 45 seconds on and 15 seconds off. Three exercises: dips, merkins, squats. Free to do them in whichever order, but switch each time. The idea of an AMRAP Murph seemed to throw PAX for a loop at first, but these are a bunch of smart guys and they caught on pretty quickly. We were able to get in 7 rounds of that before closing it out with another lap around the soccer fields.

Mary: Popcorn Mary

Announcements:
– Free CPR class at Holly Springs Library, Feb 7 at 6:30pm!
– Watch out for your fellow PAX and reach out when you think they could use some help.

T-Claps (Recognition): Arby’s has come out of the gate strong! Third workout in a row and just started. Try to keep up fellas!

Prayer: Best In Show had an unspoken, reaching out to a friend

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