Sweatin’ 4 the John
8 PAX dripped their way through Holly Springs. Not a single John was found 🚽
Well done! Bleeder Wild Turkey batboy Downrange Pikachu Dumbo M4LIFE
Tag Archive for: Dumbo
Putting the U in UTurn
It was a delight to host this crew at UTurn, pulling 16PAX out of bed and into the misty morning. @Foot Fault @B-I-N-G-O @Yogurt @Bumblebee @Fumunga @Gator @Redenbacher @Dawgpound @Dumbo @Emeril @M4LIFE @McNugget @Wax Off @Bleeder @Pablo
GameTime
Warm Up: Good mornings, Windmills, Fazio arm circles, Seal claps, Micheal Phelps
The Workout: On the concrete bench performed Erkins, Dips, and Step ups in cadence count of 10,10,20.
Traveled to parking lot and played a game of Flip UNO. Each pack in plank choosing card and performing the amount of merkins on the card. Repeated around circle til deck was through. Game two awarded squats (Thunder squats for Best in Show) per turn and game three SSH. Dumbo ended up with the luck of drawing the highest cards and of course M4L the lowest cards.
All paxs did the exercise on wild cards.
Mosey to soft practice tee and knocked out the core challenge.
Mary: Mosey to soft practice tee and knocked out the core challenge.
Announcements: Manion WOD coming up. Dads camp info is coming out soon. Received slack message this morning leaving Purple Cobra. Kids are getting older and there is an age limit so get them out there!!!!
Prayer: Churham pax son and their grief, injured paxs
Disney 3/5/26 “MICKEY”
Warm Up: Mosey around the soccer fields and then circled up for some 22 counts of SSH, Frankenstein’s, Windmills and Good Mornings.
The Workout: All the pax took a tour of Disney to see all the rides that the park had to offer. The riders were exposed to the Abyss, A Small world, Tomorrow Land, Haunted Mansion, and Space Mountain before we took the long trip back to the start.
MICKEY was with us the entire way and showed why he is still the OG.
M- Monkey Humpers- 25 single count then run to the bottom of the Abyss hitting all steps on the way down and on the way back up. ( 3 Rounds)
I- Imperial Walkers – 20 single counts with a run to the end of the parking lot and back (3 rounds)
C- Carolina Dry Docks- 15 reps- Run to the 3 corners of Tomorrow land
K- Kerkins- Knuckle Push ups- 10 reps, Run up to the haunted mansion and back down (3 rounds)
E- Everest- Step ups with a squat at the top- 10 reps, 5 on each side. Did a set of 25 SSH, hops and then did a run to the top of Space Mountain for round 2, came back to round 3 before recovering on the jog.
Y- Yurpess- Wide grip Burpees, with a spread arm Y jump at the top (3 Rounds) as we moved with some quickness back to the starting line.
There is a reason this is the happiest place in South Wake
Mary: None (no Time)
Announcements: Triple Ruck Challenge in play (The HS Spring Classic, TMF 9/11 Hero’s Run and the HS 1/2 Marathon. If you complete the challenge you get a special patch and a custom Velcro molly for your ruck.
Closed in Prayer
Neighborhood Sweep
- Warm‑Up:
Good Mornings, Frankensteins, Windmills, and Fazio Arm Circles to get everything loosened up. - The Thang:
Mosey over to Crooked Bluff. For every mailbox on the right, knock out 1 merkin; every mailbox on the left, 1 squat. Reps increment and stack as we make our way toward the cul‑de‑sac. - At the cul‑de‑sac:
- 20 Calf Raises
- 20 Mountain Climbers
- 20 Shoulder Taps
- Rinse and repeat on the way out of the neighborhood, stopping again at a second cul‑de‑sac for the same set.
- Next, mosey to Brushy Meadows and repeat the mailbox gauntlet all the way down to the cul‑de‑sac. After finishing there, we headed back toward Shady Greens, worked in some stretching, and moseyed back to the yard.
- Mary:
LBCs, Hello Dolly, and Leg Raises to close it out. - Announcements:
- Q Challenge is live — step up and take a turn!
- Prayer:
Intentional and internal moment of reflection.
A Rope, Murder, and Tachycardia
FNGs: None
Warm Up: Warmed up with SSH IC, Daisy Pickers IC , Willie Mayes Hayes IC, and stretching.
The Workout:
- After retrieving some frigid Cindys from the cache, we begin main event #1 with some traveling Bunny Pounders (Murder Bunnies with Cindy for traveling along the parking lot and ascending reps of Ground Pounders at each line for 13 parking spaces. At the far end we retraced our route traveling by lung walks and stopping at each line for an ascending rep count of sumo squats all while hugging our Cindy tight to the chest. (Don’t want Cindy to get too cold )
- For main event #2, we assumed formation around the Battle Rope with Cindys at the ready. With the rope looped around a study (and icy) light pole, each man took a turn churning out 30 rope slams as fast and hard as possible while the onlookers held a squat and contemplated their life choices. Once the man on the rope finished, he checked in heart rate and divided by 10 to determine the number of reps that the squatting onlookers were required to perform. (HR 135 = 13 Reps, HR 150 = 15 Reps, etc). The harder and faster you go on the rope , the more pain you impose on the group. As the man on the rope gasped cold humid air, the onlookers dutifully banged out their reps. These sets were repeated until each man had a chance on the rope. The mandatory exercise was changed for the next round and the cycle continued for four rounds .
- Rope + Off-set Merkins (on the Cindy)
- Rope + Curls fu du Gurls (with Cindy)
- Rope + Calf Raises (on the Cindy)
- Rope + Mountain Climbers IC (next to Cindy)
Mary: Stretching
Announcements: Q’em All Challenge, Post Tracker (Self-Accountability)
Prayer: None named but prayed for the day and the PAX in general.
Pimpin and Blimpin
Mission statement and 5 core principles smashed
Mosey to turf field
Lap around the field with side shuffles and Carioca on the sides
The Thang “Hindenburg BLIMPS”
Each exercise in each corner, so 4x each then mosey to recover
Burpees 5 x4
Lunges 10 x4
Imperial walkers 15 x4
Merkins 20 x4
Plank jacks 25 x4
Squats 30 x4
2 miles total
Mary
LBCs x15 IC
American Hammers x15 IC
Pretzels x15 each side
Nice work fellas! Simple yet effective.
BS Out
Murder at Disney
FNGs: None
Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated.
The Workout:
Stations:
- Seated press /Seated Rotations 35lbs
- Standing Rotations & Single Arm clean press 65lbs
- Weighted Gorilla Squat 25lbs
- Sliders bear crawl push (blocks)
- Woodsman Chop (block)
- SB Burpee
- Curls 4 Da Gurls 40lbs
- SB Triceps extension 40lbs
- Block pinch in middle.
- Block toe touch
Murder bunnies is timer. 80lbs and (block) one halfway. Run to sideline grab opposite.
Mary: Carry Coupons back to circle
Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog
T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy
Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law
Confusing Q Shenanigans
I stepped up when ‘absent slacker’ Lipstick passed the Q to me without a proper transition. Thanks to Downrange and Dumbo for educating me before my unexpected Q.
With short notice, I went to the archives for inspiration aka Google. I quickly found the original inaugural backblast for Paradise City via Chips and Emeril. Complete with custom Paradise City song lyrics from one Happy Trees.
UI GENERATED PARADISE CITY SONG FROM THE ORIGINAL BACKBLAST
https://f3churham.com/take-me-down-to-paradise-city/
LYRICS BY HAPPY TREES
https://www.udio.com/songs/9hyKp7Lx6p9qsFzmmsRovq
FNGs: Nada
Warm Up: Mozy around the loop, Good Mornings, SSH, Windmills
The Workout: Partner up and DORA on the Ting Ramp – Merkins, LBCs, Squats
Mozy around the outside of the Ting Loop and down to the tunnel
People’s Chair and/or Balls2Walls while partner takes the long side of the greenway. Switch 2x
Mary: Good Mornings
Announcements: 2nd F Happenings, Check Slack. Water stations for Spring Classic
T-Claps (Recognition): Good times for 2nd F Skeet Shooting from Moose. More to come
Prayer: Silent Prayers
Dumbo does Disney
FNGs: none
Warm Up: SSH, short mosey to Community Center for Good Mornings, stretching, arm circles
The Workout: Abe for a solo ruck.
3 sets of balls to the wall and preachers chair behind the school. Dips and irkins by the football field. Jack Webb next to the baseball field . Various core exercises between trips down to the Abyss. Mosey back to the flag for Pledge of Allegiance.
Mary: incorporated into last routine
Announcements: Q sheet needs attention
T-Claps (Recognition):
Prayer: Abe’s heart condition, Best in Show recovery, Kosher’s Dad, Banana Seat’s mother, sick PAX
Thanks for the opportunity to lead!