@flip phone – F3 South Wake

Rock the Body

March 15, 2025/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, HazMat, lube, Mr. Terrific, Noah's Ark, Pumpkin Spice, Socrates

7 Rocked-the-body at Ground Pounder. Grateful for the cool mist.
warm up: GM, WMH, Windmill, Frankenstein, Arm Circles,

large rock & 2 small

3 rounds w large rock – curls, triceps, rows, wonder bra, rock-the-body.
3 rounds w small rocks: hallelujahs, lateral raises, goof-balls, L-raises

2 rounds standing core large rock : halos, MLH, around the world (small), figure 8 (small), rock chop.

Mary: 5 minutes of stretching

Good work @Flip Phone @Mr. Terrific @HazMat @Lube @Socrates Noah’s Ark and YHC.

Praise and prayers for Socrates daughter and new granddaughter. Prayers for all PAX recovering from illness or injury.

T-claps day 74 for several 75Hard PAX.

Needmore Ruck

March 9, 2025/in NeedMore Ruck /QIC: Lube
PAX: @flip phone, FedEx, Ponzi

4 strong men showed up for good conversations this morning from snakes and frogs to whiskeys and cigars. 3.2 miles through the red and blue trails. With time to kill we finished with a tour of the new school/community center.

Let the bodies hit the floor

March 7, 2025/in Sheepdog /QIC: Fram
PAX: @flip phone, @sardine, Bleeder, Breach, Fram, LED, Nemo

FNGs:None

Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.

The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.

Mary: No time

Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations

T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken

Simple but effective

August 12, 2024/in Mutiny /QIC: LED
PAX: @Abacus the OG, @flip phone, 2 dollars, Fram, Popeye, Stovepipe

FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

Did you know that hill is almost 400 meters long?

July 22, 2024/in NeedMore Ruck /QIC: Abe
PAX: @flip phone, @Kimura, Abe, Matlock, Pumps, Woody, Yankee

FNGs: Matlock and Yankee

Warm Up: nada

The Workout: We took a spin around the blue loop for a little over half a mile. Next, we went over to the top of the long hill on the red loop. Hiking down to the bottom and stopping before it turns left, we netted about 370 meters. 10 Merkins were performed. Back to the top. 10 more Merkins. We did 4 rounds of this for a total of 80 Merkins and about 365′ of elevation gain. We finished with another spin around the blue loop. All in all, we got a nice 5k.

T-Claps (Recognition): Kimura for joining us back in the gloom after an absence. Hope to see more of you!

Cindy’s Boo Hoo

April 19, 2024/in Sheepdog /QIC: Flip Phone
PAX: @Abucus the OG, @buffalo, @flip phone, @Rubix, Breach, Fram, H1N1, LED, Rico, Slappy

FNGs: None

Warm-up: Disclaimer, Core Principles, Mission Statement, with no Pay the Man Burpees. @Rico is coming up big for the group.

22 – SSH

10 (IC) – Good Mornings

10 (IC) – Sir Fazio Fwd

10 (IC) – Sir Fazio Bkwd

10 (IC) – Seal Claps

10 (IC) – OH Claps

Mozie to the Workout.

The Workout: 1st Round 1:45 work, :30 Break to switch. 2nd Round 1:00 Work, :30 Rotation Switch to end on time.

Stations:

Cindy – Over Head John Cusak Bleacher Climb

Cindy – WWIII’s

Cindy – Tricep Extensions

Cindy – Murder Bunnies

35lb Kettlebell Swings

50lb Ruck – Squats

55lb Sandbag – Burpees

80lb Sandbag – Bench Press

Cindy – Curls for the Girls

Mary: Mosie back to the flags

Announcements: Travis Manion Date changed to 5/3/24 check slack, Travis Manion Foundation supporting the HS Classic by manning an Race aid station check slack for details.

T-Claps (Recognition):None

Prayer: A couple of Pax have lost loved ones very recently; keep them and their families in your prayers. @Rubix son got his cast off, prayers to speed his recovery and full range of motion, @Rico friend Carlos and his wife are home after their accident.

Cast your Vote

March 5, 2024/in Prison Yard /QIC: Fram
PAX: @flip phone, Banana Seat, Breach, LED, Ricco, Six Inch

FNGs: None

Warm Up: various

The Workout:

Arms– Dragonfly merkins

#1 man BC to plank hold

#2 man 2 laps feet on shoulders

3-5 same all on each has that many merkins. 5-1. Switch order (run 6,7,8)

Legs– 7’s block Squat at top, lunge walk down jump knee tucks at bottom, backwards run to top.

Abs– Twisted WW3 4x,Block press with heel taps,Tug boats (chill cut arm lock, one man pulls while other holds elbow tight to body) ((press on shoulder 15 count/ pull on tricep 15 count)) or pull/ press block like tug o war.

Mary: no time

Announcements: check slack

T-Claps (Recognition): Ricco and son getting out to church

Prayer:Banana Seat Aunt Penny passing, Rocco’s friend Eddie passing, Unspoken

Apollo Creed Tribute

February 10, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, Breach, FlipPhone, Gump, HazMat, Motor Boatin', no doubt, Noah's Ark, Socrates, Stubs, YesHeCan

FNGs: None

Warm Up: arm Circles, GM, WMH, SSH.

The Workout: 2 cycles of 12 Rounds 40 seconds on, 20 second rest.

Jump Rope w or w/o rope
Offset basketball merkin
Heavy bag punching
Pull Ups / TRX rows
Punching w small weights
Quick feet (curb)
Slam ball
KB squat,bob & step
Wonder bra
American Hammer
Bent over row
Mike Tyson’s off curb

Mary: each PAX selected an an exercise 10 count or in cadence

Announcements: Dauber’s Super Bowl Squares. Check slack. Donations go to HS Food Cupboard

Prayer: Stub’s dad’s best friend passed away.

Cinder Blocks are heavy

February 3, 2024/in Ground Pounder /QIC: Pumpkin Spice
PAX: @flip phone, Ausfart, Cancun, Dusty, FlipPhone, Gump, HazMat, Motor Boatin', Noah's Ark, Socrates

FNGs: None

Warm Up: SSH, GM, WMH, Arm Circles. The PAX did a great job reciting core values and F3 mission. No penalty burpees.

The Workout:

Grab a Cinder Block, Cusack for a bit. 10x Ground Pounder, 10x Rows. Cusack. Did 3 rounds.

Curls and Triceps as we walked to bathroom building w blocks.

Dora : 100 Merkins, 200 Squats, 300 LBC (single count). Partner farmer carry both cinder blocks 50M and back.

return blocks.

Mary : Stretches and circle of ab exercises called out by each PAX. Final set of Good Mornings.

Announcements: Trash pick up today 9AM Walmart FV. My Way anniversary party today 5:30PM My Way in Holly Springs

T-Claps (Recognition):

Prayer: Motor Boatin’s sister to ER last night . Uncertain. All PAX dealing with injuries and illness.

HIIT circuit at Prison Yard

January 22, 2024/in Prison Yard /QIC: Banana Seat
PAX: @Abacus the OG, @flip phone, Banana Seat, Breach, coverstory, Fram, Rico

7 PAX showed up to the Yard for a circuit beatdown.

Quick warm up
SSH
Arm circles
Imperial squat walkers

Groups of 2
3 stations – 2:15 on 0:45 off, 4 rds at each
Total time at each station then rotate is 12 mins

1. Ladder burpee increase – 1 burpee, ladder, 2 burpees, ladder, 3, L, 4, L, 5 (change ladder movement each rd)
2. 150 single under jump rope, 30 merkins
3. TRX bands and a kB – 4 exercises (curls, tris, deep squats, knee tucks)

No time for Mary

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