Fullcount – F3 South Wake

Turkey Legs

June 30, 2026/in The Nest/by Alex Coppola

FNGs: none

Warm Up: frankensteins, will mays hays, prisoner squats, hillbillies, imperial walkers, ssh

The Workout: Mosey to the bleachers for 2 rounds of 10 step ups, 20 split squats, 10 prisoner squats and 10 count for all PAX of preachers chair. Finkle shows up during the second round and I originally thought of a 30 burpee penalty but he did message me on slack before the workout so I reduced it to 5 burpees. Second round was 20 step ups, 40 split squats, 20 prisoner squats and 20 count preacher chair for all PAX.

We moseyed over to the hill and ran 7s with merkins and freddy mercury.

I noticed stairs across the street and Finkle indicated there more stairs around the corner. We ran 7 rounds of double stairs to finish out the main event.

Mosey back to the shelter for 10mins of core (45 second on / 15 off) for LBC, WWII, american hammer, boat to canoe and homer to marge.

Mary: no time

Announcements: 1776 workout this weekend

T-Claps (Recognition):none

Prayer: All those traveling around the 4th

“The one Q to Q them all…” – Paradise City 6/22/2026

June 22, 2026/in Paradise City/by Jack DelloStritto

8 HIM ran + rolled the dice all over Ting. 🏃‍♂️🎲

We were serenaded by owls and danced with cockroaches as we poured sweat under a beautiful sunrise. A well-earned OYO stretching and sharing of our F3 name history to end before 2nd F Coffeeteria. ☕

There’s no one I’d rather sweat with. Thanks for seeing me across the finish the line
batboy LED @FullCount FRAM Sardine Best in Show Flip Phone

Q em All complete.

My best takeaway was getting to know a lot of you outside of the Fuquay Mafia that I never get to see. It’s really been a pleasure and I’m thankful for this community that pushes me to steward my body well.
Get out there and fill in that Q sheet!

All you can eat chips

June 18, 2026/in Kennys Grave/by Alex Coppola

FNGs:none

Warm Up: GM, willy mays hays, lunges, hill billies, imperial walkers, sir fazio, seal claps and overhead claps

The Workout: Upper body was the focus and the Q was visiting this AO for the first time.

We started with a full length parking round of cocaine bear crawls with a crabwalk return. We found a long stretch of curb for a plank walk with 10 merkins at the halfway mark and returned to the starting point.
Next stop was the picnic shelter for dips, urkens, durkens with people chair rest in between rounds.

Next was a stop to the rock pile to grab two small rocks for shoulders and arms. Curls for the girls, tris for the guys, front holds, side holds and l raises until we couldn’t lift our arms.

We had enough for 10mins core

45 on 15 off of pickle pounders, home to marge, j lo, wwii, plank jacks for 2 rounds

Mary:light stretching

Announcements: Check slack for volunteer opportunities.

T-Claps (Recognition):none

Prayer: Rico’s family

Hurricanes from Space

June 15, 2026/in UFO/by Alex Coppola

FNGs: WetBandit

Warm Up: SSH, Willy Mays Hays

The Workout: A few PAX showed up late but the Q only issued a 3 burpee penalty due to the Canes Stanely Cup victory.

We split into two teams and rules were given out to avoid throwing or catching within the circle. Both teams were given a 3 burpee “celebration” regardless of which team scored.

Mary: none

Announcements:There are more service opportunities on Slack.

T-Claps (Recognition):T-Claps to those who volunteered to spread mulch at Bass Lake.

Prayer:Kazoo’s family, Sombero’s cousin, Extra Butter family friend