Tag Archive for: @flip phone

Dental work

/in /by

FNG: Galvanize

WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.

We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x  Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.

 

Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.

Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.

Announcement: Q Them all challenge, even the odds,

T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.

Prayer: Health of all men, unspoken.

 

Discin It

/in /by

2 PAX for 10 holes of golf…and a few exercises!

HC’s TBD at TBD

/in /by

FNG: Nope

WU- Mission/Core Values, various exercises

Flip phone and I were reminiscing about last week‘s flood of pax around the 5:28 mark. 5:28 came and went So it was just him and I after Choppa, took off.

ME:

2 rocks , 100 reps cumulatively between 2 guys, run and switch rocks in a relay style Thang.
OH press, squats, WW3.

Thang 2:

100 toe taps, 50 calf raises, 20 jumping pound grounders, lunge walk with rock side twist. Rinse  and repeat except bear crawl rock push instead of lunges.

Mary: Stretching

Announcements: Choppa headed to Greensboro for a rock event on Friday, ruck race series put on by Breach, queue them all challenge.

Prayer: Chopper‘s daughter Lillian Graduating early excepted into law school, feeling the pressure. Unspoken.

Magic-8-Ball-Featured

Our Own Magic 8 Ball

/in /by

5 PAX played some simulated Magic 8-Ball and 8 Corners with lots of merkins, squats, and plyometrics. The Magic 8-“Ball” determined weather we Burped, squated, hineyed, or hopped the rest of the way. Ended with some stretching and Mary!

AO 4 of 25  in the Q’em All Challenge!

 

Image-from-iOS

BOARDING ACTION!!

/in /by

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.

Yard patrol

/in /by

FNGs: nope

Warm Up: mumblechatter

The Workout: Slim pickings at the yard today as most of the regulars are Qing other sites, so Flip and I went on a stroll to start the base miles for races later in the year.

Mary: Announcements: get out of your comfort zone

T-Claps (Recognition): Prayer: safe travels 

Chilly and Breezy at UFO

/in /by

FNGs: Welcome FNG “Hi-YAH”

Warm Up: SSH IC and stretching

The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.

Mary: None

Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.

T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.

Prayer: Ausfart’s wife and our military in the middle east. 

f30-trx

Using the Strings

/in /by

5 PAX showed up to use the TRX “strings”. Warmed up because it was cold out and then proceeded with 4 rounds of various TRX exercises. And an Around the Horn Mary. 

Prayers for upcoming surgeries and healings, jobs, and travels. 

IMG_2739

Here We Go, Easy Run

/in /by

FNGs:

None

Warm Up:

Standard with a focus on hamstrings

The Workout:

4 mile run through the town of Holly Springs.  With Cadence support from Itunes!

Mary:

None

Announcements:

None

T-Claps (Recognition):

Flip Phone for making it out after a night of bourbon, fire, and cigars

Prayer:

safety for all those in the Bomb cyclone storm and safe travels this week.

Building the CORE

/in /by

FNGs:

None

Warm Up:

We hit a mumble-chatter warmup

The Workout:

3 stations of weighted core exercises that comprised of 3 rounds. 

The exercises included:

(20lb sand ball):American HammersSit-up wall slamRotational wall slam

(15lb sand ball):Nut Crackers x 2Seated Lift Overs

(60lb sand bag) as timer 20 Reps:WWIII x 2WWI

Mary:

Then we moseyed the lot before ending with Mary until failure and stretches. 

Announcements:

None

T-Claps (Recognition):

None

Prayer:

Fram’s father is doing well and prayers for continued recovery and health.