Sitting by the Toilet
6 PAX joined the virgin YHC for some running and other exercises at various corners along the parking lot route…and more importantly, ending it all with stretching. 3 PAX broke off for longer distances and rejoined for COT.
Tag Archive for: Gump
The cycle begins
Nice ride from Womble to Jones and Veterans, down the Middle Creek Greenway, up Linksland, down to Bass Lake, and back to Womble. Great start to the VC season.
Rumble at Thunder
Warm Up: Very Short Mosey to the pavilion and then some 22 counts of SSH, Franeksteins, Daisy Pickers, and Windmills.
The Workout: A full-body set of
100 Squat Crunches
90 Side Straddle Hops
80 X-Planks
70 Skaters
60 Plank Rows
50 Lunges
40 Leg Raises
30 Homer to Marge Kicks
20 Freddie Mercuries
10 Burpess
Finished up with some Broga while the muscles were warm
Announcements: Triple Ruck Challenge, Manion WOD Sat May 2nd 6:30a at Ting
Closed in Prayer:
Our Own Magic 8 Ball
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!
Possum Trot Glory Days 3/4/26
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
BOARDING ACTION!!
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
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
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.
Lightning Strikes Again
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
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.