Tag Archive for: Gump

Possum Trot Glory Days 3/4/26

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Revisiting the pre-Covid glory days of Possum Trot, F3SW’s original AO. Pleased to see the 12 Oaks bus roll in with Flanigan and Brony. And Double D and Gump. Goal is to use the signature site features: gravel parking lot, the hill, the tennis courts.

Warm up SSH 25x, Imperial Walkers 15x, Hillbillies 15x, mosey for some big boy sit-ups.

ME: Grab a rock

We struggled to count off: 1, 2, 1, 2, 1… Finally got it right.

Mosey to “gravel” parking lot and line up. “Ones” push rock while bear crawling out and back, while “twos” do arm exercises: curls, overhead press, triceps. Three rounds.

Began moseying around the tennis courts, but exercised on the hill per Gump’s request. Hill. Dips was in great condition: mowed, not too slippery. Climb hill, dips at top on guard rail 20x. Five rounds up/down hill with dips at top.

Final stretch of rock push with bear crawl to return rocks. Head to tennis courts.

Once again, divide into ones and twos. Ones BTW while twos hold plank. Three rounds.

Finally, circle the inside perimeter and settle on the far end to set up “suicides.” Emphasis on speed while not pulling a hammy. Run to sideline of court 1 and back, sideline of court 2 and back, court three and back, court four and back.

Mary

 

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BOARDING ACTION!!

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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.

3-4-2026 Possum Trot – Learning to Count-Off

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Nine PAX converged on Possum Trot from near and far.

WU: SSH 25x, Imperial Walkers 10x, Hillbillies 10x, Arm Circles F/B 10x, BB sit-ups 20x

ME: Grab a rock. Success. Count off. Failure. Finally determined we had nine PAX. Then, we managed to count off as Group 1, 2, 1, 2, 1, 2…

Thang 1: Group 1: Slide rock across parking lot while bear crawling. Lots of different methods, including Sprinkler with a steady slide all the way across, leaving a nice skidmark; sliding and rolling was the most common approach, plus a couple of tosses. Group 2: Arm exercises, including curls and overhead press. At least two successful rounds. Time to move on!

Thang 2: Mosey with rock overhead and place rock at bottom of hill. Together, climb hill and do exercises on guard rail 5x. Dips and irkins. Requested by Gump.

Thang 3: Slide rocks for the final time down the back stretch (to make up for losses at parking lot). Return rocks.

Thang 4: Tennis courts. Group 1: BTW 20 second count. Group 2: Plank hold

Thang 5: Suicides on tennis courts. Beautiful courts, four courts wide. Requested by Six Inch.

Mary: Low slow flutter, Freddie Mercury, pickle pounders, Superman

Announcements: Q ‘Em All Challenge

Prayer Requests: Escobar’s wife receiving cancer treatment, Ausfart’s wife recovering from surgery, military personnel shot down in current middle east war.

 

 

 

Chilly and Breezy at UFO

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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. 

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Lightning Strikes Again

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5 PAX for an Around the Horn warmup and lots of rocks to lift for the main event. Good to see Lube out there recovering from back surgery!  Prayers for healing and job search. 

 

The Hill Is Dry….So We MUST Run It

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FNGs: None

Warm Up:

  • SSH IC
  • Sir Fasio Arm Circles IC
  • Good Mornings IC
  • Daisy Pickers IC,
  • Stretching
  • Willie Mayes Hayes IC.

The Workout:

  • Mosey to the lower baseball fields
    • Box Jumps on the retaining wall x10 OYO
    • Twisting Merkins x10 IC
    • The People’s Chair x60 seconds
    • WW1s x20 IC
    • Rinse and repeat x3
  • Mosey to the upper parking lot
    • Sprint up Heroin Hill
    • Backpedal up Heroin Hill
    • Rinse and repeat x2
  • Mosey to the rock pile and pick a coupon
    • Ground Pounders x40 IC
    • Chest Presses x40 IC
    • Skull Crushers x20 IC
    • Curls Fu Du Gurls x40 IC
  • Mosey to the tennis courts for Mary

Mary:

  • Low Slow Flutter IC
  • Homer-to Marge IC
  • Hello Dollys IC
  • LBCs IC
  • Chill Cut Plank Hold x60sec

Announcements: Q-em All Challenge

T-Claps (Recognition): None

Prayer: Motorboating, Ausfart, Fram’s FIL, the family in south Fuquay who were victims of violence, peace and unity in our communities and in society in general.

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Using the Strings

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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. 

The Ground Pounder 2/14/2026

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 thank you @Gump for getting me set up with a login

2/14/2026. The Ground Pounder – two of my Slack friends ( @Gump , @Socrates) joined me this morning at The Ground Pounder. They were not Slackers facing the morning cold, but they are High Impact Men, out working their minds, body’s and spirits.

We started with morning stretches – Sir Fazio, side straddle hops, Willy Mayes Hayes, good mornings, body squats, overhead arm stretches and seal claps. Gingerly mosey (no running here) to the rock pile with curls, overhead tri’s, rows, overhead press, and our namesake Ground Paounder -repeat. Small rocks with titillas, Arnold’s, and kickbacks – repeat. Short walk to the wall for Papal chair, and heal raises – repeat

Mary:  No playing around at the playground – with step ups, dips and Merkins. Finished with a round of Mary – low slow flutter ( Q favorite), hello dolly, heal taps and American hammers. Ran out of time for plank.

Prayers:  Asked for our Lord to hear prayers of F3 Nation and to guide us going forward today -followed by a second F with coffee fellowship at Fables coffee in HS.

Missing PAX:  We missed @Ausfart @Lube @Dauber, @Pole Vault, @Cancun, @stubbs, and always looking for @Forceps – hope to see more of you out next week

F3:  more thank a workout!

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TROTTING the POSSUM

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9 PAX took a tour of Varina starting with some Howling Monkeys and Lebron James’ along the way. 

Presidents Day UFO

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Warm Up:  Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event. 

The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games. 

Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed. 

Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt. 

Prayer- General Prayers