Lost No Longer!
FNGs: None
Warm Up: Standard SF/GM/HB/IW
The Workout:
60# Sandbag DORA
WWIII – 100
Ground Pounder – 200
Squats – 300
Mary: Stretching and clean up
Announcements: NA
T-Claps (Recognition): NA
Prayer: Family Recovery and Unspoken
Tag Archive for: Flanigan
Neighbors New and Old
I texted ahead to Flanigan the night before. I didn’t want to just assume that I had the Q, not sure if one of the regulars had called dibs. He said it was all mine.
I parked in the lot a little earlier than I might have normally. I’m the Q, I had to cross the U-Turns, I wasnt sure if we still “planted the flag” in the same place (I forgot to ask).
Also a little early, Flanigan arrived by bike and parked in the school’s bike stand. Cornholio, Blue Hen, and Shooting Blanks followed. Shooting Blanks caught my tag from the night before as he was headed to Purple Cobra, came to meet some of his new neighors instead. He was going to be late to Purple Cobra anyway 😀
It was great to see the Nutcracker Q and catch up a bit as we went throught the workout. Awsome time PAX!
Warm Up:
- good mornings, windmills, fazios fwd and back, franks
The Workout:
Thang 1: The Coupon 7s
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The Setup: Grab your rocks. Set up two lines approximately 40 yards apart. Exercise A is performed at the starting line with the coupon. Rifle Carry the coupon to the far line, perform Exercise B with the coupon, and Rifle Carry it back.
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The Math: Reps always add up to 7 (1 of A / 6 of B, 2 of A / 5 of B… up to 6 of A / 1 of B).
| Location | Exercise | Description |
| Starting Line | Block Overheads | Full press from chest to locked out overhead |
| Travel | Rifle Carry | Block held at chest level, arms engaged |
| Far Line | Goblet Squats | Hold block vertically at chest, drop hips low |
Thang 2: The DORA 2×3
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The Setup: Partner up. 2×3 beacuse we had 5 PAX. 3 Blue Shirts and 2 Non Blue. Blue Shirts run a lap while non-blue chip away at the total team reps. Swap when Blue Shirts return.
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Reps
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100 Carolina Dry Docks (Shoulders/Triceps)
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200 LBCs (Core)
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300 Monkey Humps (Quads/Glutes)
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Mary: On the return we did Lunge walks down a stretch of the parking lot, low slow flutters, WW2s, Heel Taps, Homer2Marge, Pigeon Pose, Side plank Crunches, Homer2Marge (again), Boat Canoes, Runners Pose
Announcements:
- Volunteer June 12th – https://f3southwake.slack.com/archives/C8VU9BS0K/p1779283022783959
Prayer:
- Prayers for MadDog’s wife as she begins cancer treatments.
Possum Trot Glory Days 3/4/26
Revisiting the pre-Covid glory days of Possum Trot, F3SW’s original AO. Pleased to see the 12 Oaks bus roll in with Flanigan and Brony. And Double D and Gump. Goal is to use the signature site features: gravel parking lot, the hill, the tennis courts.
Warm up SSH 25x, Imperial Walkers 15x, Hillbillies 15x, mosey for some big boy sit-ups.
ME: Grab a rock
We struggled to count off: 1, 2, 1, 2, 1… Finally got it right.
Mosey to “gravel” parking lot and line up. “Ones” push rock while bear crawling out and back, while “twos” do arm exercises: curls, overhead press, triceps. Three rounds.
Began moseying around the tennis courts, but exercised on the hill per Gump’s request. Hill. Dips was in great condition: mowed, not too slippery. Climb hill, dips at top on guard rail 20x. Five rounds up/down hill with dips at top.
Final stretch of rock push with bear crawl to return rocks. Head to tennis courts.
Once again, divide into ones and twos. Ones BTW while twos hold plank. Three rounds.
Finally, circle the inside perimeter and settle on the far end to set up “suicides.” Emphasis on speed while not pulling a hammy. Run to sideline of court 1 and back, sideline of court 2 and back, court three and back, court four and back.
Mary
3-4-2026 Possum Trot – Learning to Count-Off
Nine PAX converged on Possum Trot from near and far.
WU: SSH 25x, Imperial Walkers 10x, Hillbillies 10x, Arm Circles F/B 10x, BB sit-ups 20x
ME: Grab a rock. Success. Count off. Failure. Finally determined we had nine PAX. Then, we managed to count off as Group 1, 2, 1, 2, 1, 2…
Thang 1: Group 1: Slide rock across parking lot while bear crawling. Lots of different methods, including Sprinkler with a steady slide all the way across, leaving a nice skidmark; sliding and rolling was the most common approach, plus a couple of tosses. Group 2: Arm exercises, including curls and overhead press. At least two successful rounds. Time to move on!
Thang 2: Mosey with rock overhead and place rock at bottom of hill. Together, climb hill and do exercises on guard rail 5x. Dips and irkins. Requested by Gump.
Thang 3: Slide rocks for the final time down the back stretch (to make up for losses at parking lot). Return rocks.
Thang 4: Tennis courts. Group 1: BTW 20 second count. Group 2: Plank hold
Thang 5: Suicides on tennis courts. Beautiful courts, four courts wide. Requested by Six Inch.
Mary: Low slow flutter, Freddie Mercury, pickle pounders, Superman
Announcements: Q ‘Em All Challenge
Prayer Requests: Escobar’s wife receiving cancer treatment, Ausfart’s wife recovering from surgery, military personnel shot down in current middle east war.
Cracked Nuts and Small Rocks
FNGs: King Pin!
Warm Up: SSH IC, Sir Fasio Arm Circles IC, Good Mornings IC, Daisy Pickers IC, and Stretching
The Workout:
- Bear Crawl with Ascending Merkins
- Lung Walk with Ascending Squats
- Rinse and repeat x3
- Box Jumps x10
- WW1s x10
- Heel Raises IC x20
- Rinse and Repeat x3
- 3 rounds of Rutrows, Curls Fu Du Gurls, Tris, Ground Pounders, and Wonderbras with rocks*
Mary: Low Slow Flutter IC, Homer-to-Marge IC, LCBs IC, and stretching
Announcements: Q-em All Challenge
T-Claps (Recognition): None
Prayer: Common
*The term rocks is used generously as they were not much bigger than a man’s fist. The attendees were encouraged to visit Possum Trot to experience some actual rocks…
Frozen Balls
FNGs:none
Warm Up: ssh, willy mays hays, mtn climbers, sir fazio arm circles
The Workout:
PAX moseyed around the side of Oakview to find a wall. Each PAX performed 5 wall balls while everyone else held a standard plank. We lined up on the wall for a 10 count from each PAX while passing 20lb ball back and forth
Moved over to the track for 4 rounds of 20 merkins, 30 squats and 20 wwi. After each round we ran a lap.
Moseyed to basketball court for a round of 10 slam balls while PAX held a plank.
Mary: Finished off with several rounds of core and stretching .
Announcements:none
T-Claps (Recognition): none
Prayer: prayers for RogerRoger who had throat surgery
Day 2 2015 Throwback Week – Possum Trot
Day 2 of 2015 Throwback week truly felt like an OG workout. YHC pulled into the lot, planted the flag, hid the speaker on the court, then walked over to the larger than normal crowd. To my surprise there were 4-5 HIM that were at my first post and some other familiar faces I haven’t seen a quite a while. After pounding and greeting each PAX, it was 0530. The F3 mission statement took place along with the 5 core principles. Fram then decided to jog up so we could get our morning share of 5 burpees. Good thing we didn’t do these back in the day when Tardy would show up 2-3 mins into every workout. Here’s what happened at the Trot.
Warm Ups
We saluted New Mexico with follow the leader quick feet and slides on the tennis courts to start off then moseyed down to the concession stand area.
– Smurf Jacks
– Imperial Squat Walkers
– Bat Wings
– Slaloms
Wall Work
PAX found a spot on the small wall for dirkens and box jumps. Started with 10 each then 9 each all the way down to 1 each.
Jacob’s Ladder (another classic by New Mexico)
PAX lined up on the hill next to the baseball field. Back peddle up the hill, 3 star jumps, run down the hill, increasing burpees for each trip down. PAX did this 7 times.
Two lines for an Indian run back up to the tennis courts.
Tennic Courts
Each IR line stayed together for Chilly Broad Jumps across all four courts. PAX lined up about 2-3 feet apart in a chill-cut plank. Guy at the end broad jumps over each PAX legs until the end then gets in line. Repeat until we got to the fence.
Bearicides – PAX bear crawled to the end of the first court, ran back, perfomed 5 hand release merkins. Repeat to the end of second, third and yes all the way down to the fourth court.
Sally – PAX performed the squats while listening to Sally song. Quite a burner.
Mary – W2CC x15 IC
– Strict sit ups
– Side plank ups L
– Side plank ups R
– Reverse LBCs
– Mtn climber twist (touch knee to opposite elbow)
COT
Announcements: Paint the fence 2nd F, F3 Picnic, Rico’s soccer kids accomplishment
Prayers: All mainly unspoken
Great turnout today for this workout. It was such a surprise to see guys I worked out with for the first 5+ years in F3 all the time. Hope to see them more soon. Thanks for letting me lead such a strong group of HIM.
SYITG…
BS Out!
New AO: Ultimate Frisbee at Ting: U.F.O. (25 PAX)
FNGs: none
Warm Up: Grateful for Yogurt leading us with SSH, Frankensteins, etc
The Workout: 12 v 13 Ultimate. Drops resulted in merkins, squats, SSH…
Scores resulted in burpees, LBCs, star jumps…
Some very nice plays on the pitch! Well done.
Mary: static stretches OYO
Announcements:
PAX in attendance helped Gump and YHC name this AO; we offered up three choices with an honorable mention:
Choices: Paradise Lost, Paradise Gained, U.F.O. & Elenor Frisbee (although a nice recommendation from the crowd – Vicious Discus). Not sure if the PAX were thrilled with our top 4. Regardless, U.F.O. was a near unanimous vote. Questions asked what it stood for? – – – so many recommendations & examples from the PAX – some not permitted in this PG space.
Going forward, each Q will determine the abbreviation. Let’s have some FUN with it.
Tues nights with 3 Alarm – come out and support another new official AO (great work Wild Turkey, Yogurt, Moose…).
Tea Time tonight
Change of Command: Nantan – Thank you Pikachu! Welcome Breach!
Q-School next Sunday at 1400. See Banana Seat.
T-Claps (Recognition): All the PAX who came out this AM
Prayer: YHC took us out. UNSPOKEN.
Honored to lead. -Dauber
Boulders, BOMBS, and Brony at The Nut
PAX: Peak Week, Moby, Blue Hen, Flanagan, Tetanus, Best in Show, Roger Roger, Deadbolt, Cornholio, Brony (Q)
Warm Up: Lap around the front parking lot, followed by:
- SSH x 20
- Imperial Walkers x 10 + Hillbillies x 10
- Mountain Climbers x 20
- Moroccan Night Clubs x 20
- Good Mornings x 20
The Workout:
Select a medium rock. PAX circled up with their rock, performed sequence of exercises, left the rock in the spot, then rotated around the various rocks clockwise. Exercises included:
- Curls FTG
- Tricep Ext
- Bus Driver
- Ruh Rows
PAX carried their rocks on an Indian Run from bus lot to/around the track. Finishing at the basketball court.
Next up, BOMBS away. PAX lined up at the end of the driveway with 5 pain stations at increasing distance (Roughly 10 yds apart), ending at the driveway gate. PAX picked a partner for this phase. Partner 1 remained at the starting point doing various rock exercises while Partner 2 ran to spot to perform an exercise, then ran back to switch off.
- Station 1: 10 Burpees
- Station 2: 20 Overhead Press (bring your rock)
- Station 3: 30 Merkins
- Station 4: 40 Big Boy Situps (aka WWIIs)
- Station 5: 50 Squats
Mosey back to bus lot rock pile to deposit the coupons.
Mary:
Quick round of Preacher Chair + BTTW in descending cadence count, 20x, 10x, 5x.
- Preachers Chair, 20x IC
- BTTW, 20x IC
- Preachers Chair, 10x IC
- BTTW, 10x IC
- Preachers Chair, 5x IC
- BTTW, 5x IC
Announcements: Recapped remaining workouts for the week.
T-Claps (Recognition): Deadbolt’s son is graduating from Coast Guard boot camp Friday!
Prayer: Continued prayers for recovery and family support; injured neighborhood child.
SEVEN is your lucky number
24 PAX celebrated with YHC for completing year 7 in F3 Southwake with some ULIMATE MUTINY! It was my honor to play and fellowship with these HIM. Thank you for letting me be a part of this family. Welcome FNG Dobby!