LED – F3 South Wake

Hump Day at the Trot

May 7, 2025/in Possum Trot /QIC: Breach
PAX: Banana Seat, CheeseHead, Fram, H1N1, LED, Slot Machine, Stovepipe, X-ray

Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings

The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.

Round 1:

100 Weighted Squats

80 Side Straddle Hops

60 Rut Rohs

40 Freddy Mercurys

20 Bicep Curls

10 Burpees

Run around the tennis court

Round 2

100 Side Straddle Hops

80 weighted Lunges

60 Close Grip Bench press

40 Hello Dollys

20 Tricep Extensions

10 Inch Worm Burpees

Run around the tennis court

Round 3

100 Mountain Climbers

80 Up and Over your Rock jumps

60 Merkins

40 Plank Jacks

20 Dips

10 Broad Jump Burpees

Mary: (None, No Time)

Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q

Prayer: Banana Seat- Prayers for friends who have lost family members

X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path

Breach- continued prayers for my Aunt, she is doing better but has a ways to go

Can’t escape Ole Red

May 6, 2025/in Prison Yard /QIC: Fram
PAX: Breach, Cavalier, Fram, LED, lube, Ponzi, Slot Machine

FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.

Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.

The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.

Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.

Announcements: Memorial Day Murph

T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.

Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.

I can’t screw it up if I don’t know what it is.

May 2, 2025/in Sheepdog /QIC: Fram
PAX: @buffalo, Bleeder, FlipPhone, Fram, Gizmo, LED, Popeye

FNGs: Notta

Warm Up: Mosey, Dynamic Exercises: Karaoke, karaoke w/High trail leg, HK and Butt kick, Flipphone showed up around here. Skips and walking deadlift lunge. Burpee penalty for FP tardiness. Covered 2 technical components of exercise. Thanks for the practice Flipphone.

The Workout:

1. Sumo Squat: (deep squat, toes at 45, focus on leg raise) I/C. 2. Windmill: (straight arms, slow tension stretch, push hips forward) 3. BTTW: (parallel to wall with chest, flex feet, shoulder shrug, no hip sag) This is about the time it started to rain. We covered Mission and Core Values here. The first HIM to DM me the word Sumo gets a tall boy of their choice on me. Except Dumbo he won last time. 4. Shoulder taps: (shoulders parallel, minimal rocking, feet close together) IC to 30 this hurt. 5.

Mary: Bird dog: (angles, height and core contract) Popeye first time.

Announcements: Road Clean up and why Backblasts are important.

T-Claps (Recognition):

Prayer: Flip family friend loss, Buffalo son finding a job, Popeyes daughter.

Let the bodies hit the floor

March 7, 2025/in Sheepdog /QIC: Fram
PAX: @flip phone, @sardine, Bleeder, Breach, Fram, LED, Nemo

FNGs:None

Warm Up: Core Values/Mission while Squats, Plank, Daisy Pickers, GM, SSH.

The Workout: teams of 2, 3 SB 80/60/40 full length of FB field Burpee Bag toss or Bear Crawl drag. One guy runs while other works. Rotation upon return. Odd man out harness Bear Crawl drag 120lbs around inside of track. Rotate as PAX gets tired. Rinse and repeat back but opposite combos.

Mary: No time

Announcements: Even the Odds next week . Road clean up postponed, HSFC needs $donations

T-Claps (Recognition): Prayer: FRAM work patience and humility. Unspoken

Popcorn and Movie

February 28, 2025/in Sheepdog /QIC: Fram
PAX: Banana Seat, Breach, FlipPhone, Fram, LED, Stovepipe

FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.

Mary: Scissors IC for 2 min

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Noice Ordinance Choppa Q

February 27, 2025/in Noise Ordinance /QIC: JC Prince
PAX: @sardine, @skittles, Best In Show, Bosshogg, Breach, Cancun, Choppa, FannyPack, FlipPhone, Fram, LED, Mr. Terrific, Six Inch, U.T.I, Wide Right, Wild Turkey, Yogurt

FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

Mary:none

Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here

men working out in a frozen parking lot with sandbags, looking colder, with more men added

Sandbag Roundup

January 23, 2025/in Noise Ordinance /QIC: Flip Phone
PAX: @sardine, 2 dollars, Breach, LED, lube, Mr. Terrific, Shooting Blanks, Sprinkler

FNGs: None

Warm Up: Quick SSH, Good Mornings, WMH, Mosey

The Workout: Full body (focus on lower) Sandbag Workout, 10 Stations 90 Sec work, 30 Sec rest, with a Quick Mosey in between sets

Mary: No Time

Announcements: Get Warm, Stay Warm

T-Claps (Recognition): Thanks to Breach for bringing the Sandbags! Thank you to all who hit that HC – @sardine, @Mr. Terrific, @lube, @LED, @2 Dollars, @shooting blanks.

Prayer: Shooting Blanks Daughter and Mr. Terrific’s Friends who’s house burnt down in NY.

“This AO is Sponsored by Go Ruck!”

December 31, 2024/in Prison Yard /QIC: Flip Phone
PAX: @sardine, 8Bit, Banana Seat, Breach, LED, YHC

FNGs: None

Warm Up: Good Morning, Willie Mays Hayes, Sir Fasio Fwd/Bkwd, OH Claps, Seal Claps, SSH

The Workout: 8 Stations with 16 workouts 90 sec work &30 sec rest/switch.

Stations were as follows:

Coupon	Rd#1	Rd#2
50lb Ruck	Single Arm Row	Bear Crawl Drag
Cindy	WWIII	WWIII
Cindy	Murder Bunnies	Redrum Rabbits
80lb Sandbag/ 40lb Sandbag	Squats	Squat Shots
60lb Sandbag	Over Head Press	Chest Press
80lb Sandbag	Deadlift	Jump Over Burpees
80lb Sandbag Ball / 50lb Sandbag	Sandbag Burpees	Dung Beetle
55lb Sandbag Jerry Can	John Cusak	Kettle Bell Swing

Mary: Popcorn with reps of 24 in cadence: Low Slow Flutter/Hello Dolly/Heel Tap/V-Hold/WWII (clock ran out on @BananaSeats Pickel Pounders) we will try to do better next year.

Announcements: Q Sheet Needs attention at all AO’s. The goal for Prison Yard is to be booked out 2 Months minimum in 2025.

T-Claps (Recognition): To everyone for a strong year

Prayer: All the unspoken and Injured Pax

Moist Is the Only Way To Describe It

July 15, 2024/in UFO /QIC: Gump
PAX: @BumbleBee, Banana Seat, Best In Show, Bleeder, Clunker, Cupid, Dauber, FlipPhone, Fram, Go-Gurt, Gump, Jellybeans, LED, Mulch, Pikachu, Rico, Roaming Gnome, SendIt, Sombrero, Sparky, Tumbleweed, Wham-o, Yogurt

24 PAX for some very moist Ultimate and YHC 9 Year week. Prayers for Rico’s situation!

Simply effective

June 5, 2024/in Possum Trot /QIC: LED
PAX: @Abacus the OG, @buffalo, @Rubix, 2 dollars, FlipPhone, Gizmo, LED, Popeye, Red Light District, Rico, Stovepipe

FNGs: Warm Up: a short Jog, side straddle hops, windmill, daisy pickers, Willie mays hays, Fabio arm circles and overhead claps.

The Workout: grabbed some rocks and 7 paxs did exercises while three did three varying distance out and backs doing 2,4, and 6 burpees at each marker. Second round consists of star jumps at the markers.

in place of pull ups we did 20IC wall taps from plank, and 20IC peoples chair.
Mary: 20IC LBC, Hello Dollys, LSF, Heal taps, and Pickle Pounders.

Announcements: Even the odds Friday at Sheep Dog, f3 picnic T-Claps (Recognition): Prayer: Rubixs dad going through Chemo

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