Warm Up: Mozy around the parking lot, Fazio Arm Circles, Willy Mays Haze, SSH, Frankensteins, and Good Mornings
The Workout:
Thang 1 – 11s featuring WW2s and Burpees
Thang 2 – 4 corners around the park with Merkins, Squats, WW1s, and SSH
Mary: Stretches by Finkle
Announcements: Q ’em all!
Prayer– For co-workers making their job their identity, adding stress and anxiety to their lives.
FNGs: N/A
Warm Up: The Usual. F3 Mission Statement and 5 core principles were stated correctly.
The Workout: in today’s gloom we ran a competition pitting Queen Anne’s Crew (Gump, Flip Phone, and Finkle) against Vane’s Rebels across 4 stations of equipment and body weight exercises. With the help of a 50 second tabata timer, members of one crew would lift the heavy things and put them down (farmer carry, kettlebell swings, sandbag burpies, and curls for the girls) while the other crew did body weight exercises of their choosing (too many to name). The crews would switch and see if they could lift up heavy things better than that of their rival crew.
See history lesson on Blackbeard and Charles Vane below.
Mary: No time!
Announcements: None
T-Claps (Recognition):
Prayer: Prayers for injured PAX and PAX on the job-hunt.
History Lesson: Blackbeard vs. Charles Vane
Charles Vane and Edward Teach — better known as Blackbeard — were both prominent pirates operating in the Atlantic during the early 1700s, and their rivalry stemmed from competition over territory and resources in the Caribbean and along the American coast. Vane was known for his brutality and refusal to accept pardons, while Blackbeard cultivated a fearsome reputation through theatrics and intimidation. Towards the end of Blackbeard’s life, the two were competing for dominance in pirate havens, and Vane’s aggressive tactics alongside Blackbeard’s declining influence created tension between their crews. Though they never directly clashed, their rivalry represented the cutthroat nature of piracy in that era — fitting inspiration for today’s beatdown.
FNGs: Splinter
Warm Up: Good morning, Windmill, Frankenstein, Fazio arm circles.
The Workout: Stroll through Fuquay hitting part of the Run the quay.
Prayer: Health, post surgery recovery
FNGs: None
Warm Up: SSH IC, Good Mornings IC, Daisy Pickers IC, Sir Fasio Arm Circles IC, stretching.
The Workout:
Mary: Low Slow Flutter IC, Homer-to-Marge IC, WW1s IC, and stretching
Announcements: None
T-Claps (Recognition): None
Prayer: Finkle and his M clearing all consumer debt this year.
9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way.
FNGs: Nope
Warm Up: OYO
The Workout: 5.3 mile run
Mary: None
Announcements: Praise that Flatlines PT is paying off and He has had multiple pain free runs in a row!
Prayer: Prayer for Finkle’s Dad as He has been dealing with a concerning cough.
Prayer For H1N1’s Job situation. There are some potential lay off coming up so prayers for wisdom while navigating that.
FNGs: None
Warm Up: Goodmornings, Willie-Mays-Hayes, Daisy Pickers, Arm circles (forward then back, seal claps, overhead claps.
The Workout:
With sandbag of choice..
5 Tricep Merkin
5 burpees
5 Rows
5 Overhead Press
Run a lap.
10 Tricep Merkin
10 burpees
10 Rows
10 Overhead Press
Run a lap
20 Tricep Merkin
20 burpees
20 Rows
20 Overhead Press
Run a lap
10 Tricep Merkin
10 burpees
10 Rows
10 Overhead Press
Run a lap
5 Tricep Merkin
5 burpees
5 Rows
5 Overhead Press
Run a lap
Mary: WWI, Low Slow Flutter, Boat Canoes, LBCs, Freddy Mercury’s, stretches
Announcements: Mamba’s 1 year F3 Anniversary!
Prayer: Prayers for a young man, Finkle knows, that recently lost His father. Praise that Enough started a new job this week and prayers that it continues to go smoothly.
FNGs: none
Warm Up: SSH, pogo jumps, IW, Hillbilly, GM, hamstring scoops
The Workout:
Part 1: 3 sets of the following
Copenhagens 10x R&L
Bulgarian split squats 10x R&L
Part 2: suicide stack-em’s
A) breakdancers
B) squat hold calve raises
C) Merkins
D) ATG split squats
Mary:
Bear plank shoulder taps, Homer-to-marge, WWI, side plank hip dips
5 minutes of stretching
Announcements: none
T-Claps (Recognition): none
Prayer: @gamecock job interview. @Finkle traveling with a broken ankle.
On the coldest day of the year, these PAX worked their arms and legs to build a pyramid of ice and pain with coupons found in the drainage ditch.
No FNGs
Warm Up: Run 1 lap + Mt. Climbers, Sir Fazio Arm Circles, Good Mornings, Imperial Walkers, Elephant Walk
The Workout:
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
30 Curls-for-the-Girls, 30 Tris-for-the-Guys, 30 Lunges, 30 Squats, run 3 lap
20 Curls-for-the-Girls, 20 Tris-for-the-Guys, 20 Lunges, 20 Squats, run 2 lap
10 Curls-for-the-Girls, 10 Tris-for-the-Guys, 10 Lunges, 10 Squats, run 1 lap
Mary: Low Slow Flutters (@Yogurt -style), Hello Dollies, Reverse LBCs, LBC, WWIs, Pickle Pounders, Side Plank hold (left then right)
Prayer: H1N1’s shoulder surgery
FNGs: none
Warm Up: SSH, Imperial Walkers, Hillbillies, Willy Mayes Hayes, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: Thing 1: Four Corners
Four corners, four exercises, one at each corner. Squats, merkins, WWIIs and mountain climbers. We did a few rounds of that before heading to the picnic shelter for
Thing 2: Urkins, Durkins, Dips, Wall Sits
A few rounds of that and YHC was done.
Mary: A little popcorn Mary.
Announcements: Sign up to Q!!!
Prayer: The family of the founding pastor at Enough’s church, our country