Tag Archive for: @flip phone

No Missed Stops

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FNGs: None

The Workout:

 

5 PAX showed up to Downtown Train, where we took a tour around town with some luggage and took turns porting the coupons.

Station 1:

Standard Warmup – SSH, GM, SF, Daisy Pickers, WMH, Merkins, Penalty Burpees

Station 2:

Wall Sits while each pax took turns doing 20 Calf Raises 80# sandbag x 2 Rounds

Station 3:

Dips while each Pax ran the triple step 60# SB

Reverse Lunges while each Pax ran the triple steps 60# SB

Station 4:

Pull ups while each Pax completed 10 WWIII 40#SB

Plank while each Pax completed 10 WWIII 50#SB

Station 5:

COT at the Flag

Great work Ponzi P.S.I. , Stovepipe , Harry Caray , and YHC

Sandri Hero Wod at Sheepdog

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Warm Up: 22 Reps of SSH, Windmills, Sir Fazio Arm circles, and a quick mosey around the parking lot

The Workout: Sandri Hero Wod 

30-minute timed workout
Partner based

09/19/1979: Birthday

9 squat + throws (squat + press if balls are not available)
19 push-ups + high five OR plank high fives

79 jumping jacks

03/20/2004: Date of Loss

3 plank walk outs + 2 high fives
20 sit-ups to toss
20 reverse lunges

4 burpee jump overs (each partner must complete)

Announcements: Ruck Raffle to raise funds for the Qem all challenge. 

Pro AM at the Groundpunder

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FNGs:None

Warm Up: lots of mumble chatter about Fram on the queue, mini packs considered staying home as they were apprehensive as we dropped four sandbags next to the flags.
SSH, Frankenstein’s, good mornings, imperial March to a sumo squat, plan, cold and squad hold while mission statement and principles were said.

The Workout: mosey the rock pile, carry 2x 40 pound bags and 260 pound bag bags. Grab a rock if you didn’t have a bag. Throughout the course of the main event, we picked frisbee targets that one pack through and counted the number of throws to hit target. That rep count was either Burpee‘s squats or Merkins in rotating fashion. We circled through the pax twice and had a lot of laughs while throwing. 
final hole closest to pin varying exercise exercises Ausfart killed it one throw 5 foot away.

Mary: plank, American Hammers, In-Outs

Announcements: Q all challenge

T-Claps (Recognition): pumpkin spice daughter graduated with masters, Farva family about to have baby

Prayer: cancer in friends, health and upcoming surgeries for so crates, the Evans family losing their father. 

Don’t Skip Leg Day

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.

The Workout:

80ft of walking lunges30 Squats80ft of walking lunges50 Deadlifts80ft of walking lunges20 Squats Clean

Mary:

#corechallenge

Announcements:

Manion WOD, Q’em All, and all the others on Slack

T-Claps (Recognition):

None

Prayer:

Health and Safety for the PAX and their family 

The Q Makes The Rules

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32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.

Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.

The game was a close one but the score keeping team prevailed. 

Crispy Stroll

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FNGs:

None

Warm Up:

stretch and chalk

The Workout:

Slow is smooth and Smooth is Fast 3Mile  Mozie

Mary:

Mumble Chatter

Announcements:

Check Slack

T-Claps (Recognition):

None

Prayer:

All those traveling, health and healing for the Pax and their loved ones.  

More than a workout

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FNGs: no

Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin

The Workout:  Nothing planned , just made it up on the fly.  Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno.  Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing.  During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.

Mary:  Continued calling on Pax during popcorn mary

Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WOD 

T-Claps (Recognition):  Abe was praised for personifying all 3 tenets of F3

Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around us 

Space X Odyssey

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FNGs:

None

Warm Up:

Good morning, Daisy Pickers, Willie Mayes, Sir Fasio Fwd/Bkwd, seal clap, Over Head, SSH

The Workout:

3 Rounds:

120lb Farmers Carry Timer

80lb Calf Raises

80lb Squats

 

3 Rounds:

Lunge Walk Timer

Destabilized Inchworm Merkins (swing)

Step Ups

 

Mary:

Stretching

Announcements:

check slack for all the challenges 

T-Claps (Recognition):

None

Prayer:

The country, The PAX

Mutiny Murph Monday

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FNGs: none

Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins

The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time. 

Mary: stretching 

Announcements: Q sheet, Memorial Day Murph coming soon

Prayer: Forceps dad passed away from cancer 

Thanks for allowing me to lead such a fine group of men. 
BS Out! 

kB WOD and CC

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5 HIM at Crazy Ivan

Warm ups
GM
SSH
Arm circles
Squats

4 exercises
Reps per rd 40-30-20-10
Short run after each rd

1-thrusters
2-alt snatches
3-step back lunges
4-American swings
Max burpees over kb when completed

Core challenge started at 0600

COT (stretched while going through)
Prayers around the circle for each PAX
YHC took us out

Nice work today men!
BS out