Tag Archive for: Fram

Classic Rock’n Roll

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FNGs:
None

Warm Up:
Standards Warm up with the Mission Statement, 5 Core Principals, and plenty of penalty Burpees to get the morning started.  Including 1 Burpee for every man shy of 10 for the core workout.   Then Good Mornings, Daisy Pickers, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, Seal Clap, OH Clap, Imperial Walkers, Hillbillies, SSH.

Mosey to the Rock Pile, where most of us chose a requested “Large” Rock.

The Workout:

First Set in a Rotation 2 Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & then Indian Run around the Track

Second Set in Rotation 2 Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Cusack to the next Corner & Then Indian Run around the Track

3rd Set Dance with the Rock you Brought 2Rnds:Curls 4 GirlsTris 4 GuysGround PounderSquats

Cusack to the next Corner & Skip the Run for Time

4th Set Dance with the Rock you Brought 2Rnds:RutrowsDeadliftSquirrel SquatsOH Press

Return your Rock to the pile and mosey to the courts for a quick Mary.

Mary:
We kept it light, since we should all be doing the #corechallenge starting today!

Homer 2 Marge and WWI high reps to finish

Announcements:

Manion WOD May 2nd, Q’em All, Accountability, and many other challenges to drive engagement from the PAX, keep pushing.

T-Claps (Recognition):

Prayer:
@timberland in Wyoming, PAX Family for healing, and safe travels.

Is it Lion or Lamb at the Yard

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Warm Up: SSH, Frakensteins, Imperial Walkers and some Willie Mays Haze

The Workout:

Round 1: The Lamb (3 reps of each exercise) 31 Seconds per round (9) rounds. The time you have left is your rest time

Diamond Merkins, Jump Squats and Flutter Kicks 

Round 2: The Middle- 13 reps per exercise  (1min 30 sec rounds ) The time you have left is your rest time

Standard Merkins, V-ins, Reverse Lunges, Mountain Climbers in cedence. 

The Break: 

3 Rounds of 60 sec People Chair 

Round 3: 30 reps (3 rounds, 3 mins per round) The time you have left is your rest time

Prisoner Squats, Air Presses, High Knees, Shoulder Taps, 30 Sec Plank. The time you have left is your rest time

Round 4: The Lion (10 mins) 

Odd Mins 10 burpees

Even Minutes 40 sec plank

Mary: None—no time

End in COT 

10 PAX challenge

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friendly new guy, none

Warm up: stretch

Main event: set timer for 25 minutes run, turn around repeat route back.

Announcements: 10 pax Attendance challenge, Core challenge, Queue them allchallenge.

Prayers: peace and health for my family grateful for F3.

 

Where be all the VJ’s?

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FNG: NONE

W-UP: Measure out 400m run. Stretch OYO. Review the guidelines

ME: See the sheet.  +10 extra points for using the 220lb tire.

LED: 62 pts, Flip phone: 46pts , Breach 73, Banana Seat 66, FRAM 73.

Announcements:
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Challenge to all Southwake Men of F3:
If you’ve become comfortable—if you’re unknowingly living as a sad clown—it’s time to wake up. Comfort is not the goal.
Start getting comfortable being uncomfortable in all three Fs. Don’t let good become the enemy of great, and don’t allow procrastination to quietly lead you into stagnation.
Challenge yourself.
Challenge another PAX.
Remember:
Leave no man behind. Leave no man where you found him.

T-Clapps: All 5 of us for showing up for E&O (even though life’s choices were challenged mid workout).

Prayers: Banana Seat 11yr daughter dealing with panic attacks after whooping cough, Breach’s mom having knee surgery and traveling, LED’s father-in-law with fluid on lungs and starting to heal all PAX who want to be out but can’t.

Who Killed Kenny

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Warm Up: A short mosey around the parking lot, followed by some Good Mornings, SSH, Frakentsteins, Imperial Walkers and Hillbillies. 

The Workout: Who Killed Kenny? 

BLOCK 1 — Kenny’s Escape (Speed + Power)

  1. Partner Chase Sprint– A sprints, B chases → switch
  2. Burpee Leapfrog– A plank, B burpee + jump → switch
  3. Push‑Pull Tug Sprint– Light resistance sprint → switch

BLOCK 2 — Stan & Kyle Freak Out (Upper Body + Core)

  1. High‑Five squat jumps– Face each other
  2. Plank paddy cake– One leads, one mirrors → switch
  3. Partner Row + Squat Hold– A squats, B rows → switch

BLOCK 3 — Cartman’s Revenge (Legs + Explosiveness)

  1. Build a Bear for 6 parking spaces
  2. Wheelbarrow Walks– A walks on hands → switch
  3. Squat paddy cakes– A jumps, B holds squat → switch

BLOCK 4 — Town Loses Its Mind (Agility + Chaos)

  1. Mirror Agility Shuffle– Lead + follow → switch
  2. Partner Tag– Small area, fast changes → switch
  3. Burpee + Sprint Relay– A: 3 burpees, B: 20‑yd sprint → switch

Mary: A round of sandbag press and toss, switch directions, then followed by some WW3 press and partner toss at the top

Announcements: Q them all Challenge, Triple Ruck Challenge, Manion WOD

Prayers for healing, for Finkle’s family travels, My moms upcoimng kneee surgery, and healing for Popeyes family

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out

Dental work

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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.

 

We never run the standard

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FNGs: None

Warm Up: GMs, Hammy stretch, WMH Plank hold with calf stretch. Mission and Core Values

The Workout: Standard Route 5.3 Miles > Stack’em Krakken Buprees every mile. 2 @ Mile 1. Last mile 2 min of Krakken Burpees

Mary: None

Announcements: Q’em, accountability sheet, Even the Odds

T-Claps (Recognition): Bleeder for Mike tracker

Prayer: Merle’s son suicide, Dumbo son Blake hospital. Unspoken 

HC’s TBD at TBD

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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.

Getting Lucky at Prison Yard

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There was a whole Conjucal Visit joke on the pre-blast linked to U.T.I. being the Q…  very childish stuff designed for attention 😀

It happens to be St. Patrick’s Day so “Getting Lucky” seemed to be an appropriate title.

Warm Up:  Willy Mays Haze, SSH, Good Mornings, Mozy around the parking lot, Fazio Arm Circles, Frankensteins

The Workout: 

  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Run to 2nd post
  • 10x LBCs
  • Run to 1st Post
  • 5x Burpees
  • Run Back to Start 10 SSH
  • Continue on this way through 15x Imperial Walkers (IC), 20 Merkins, 25 Plank Jacks, 30 Squats

Mary: No Time for Mary

Announcements:

  • Q ’em all!
  • Check in with Breach on the Ruck/Race Series
  • Travis Manion WOD coming soon.

Prayer– Silence this morning, unspoken prayers