Warm up: GM, SSH, WMHs, mtn climbers, copperhead merkins, copperhead squats, sir fozio arm circles
Mosey down to playground
Run up to circle near shelter and back
5 rds – 5 pull ups, 10 push ups, 15 squats
Run
4 rds
Run
3 rds
Run
2 rds
Run
1 rd
Mosey to shelter for Mary stretches
Nice jobs PAX.
BS out!
As I arrived at the scene this morning. I quickly turned in between Abacus and LEDs vehicles taking up two spots. Abacus quickly called me on it but I returned “When in Fuquay! Don’t worry, I’ll just tuck a plastic bag in the window :D” Once the sparring settled, we noticed a lonely black bag laying in the parking lot beyond our cars. It appeared long and slender, like a body??? Also, not uncommon for Fuquay… AM I RIGHT!?!?! 😀 Don’t worry, LED confidently went up to the bag and determined it was just a gearbag left behind by a town baseball team.
Warm Up:
The Workout:
THANG 1
Paired up with 2 sets of partners. LED and I ran one direction / Breach and Abacus ran the other. We met at the other side of the tennis courts for Patty Cake Merkins. Once complete we continued in the same direction and met at the other side. Breach and Abacus always seemed to get a little further each time so they were booking it to prove something. LED and I were happy to let them.
THANG 2
Line up facing the big grassy hill about 10 or so parking spaces from the base of the hill. This wasnt very scientific so the number of parking spaces may have been more or less. For this THANG the object was to travel to the hill by differnet means, stopping for some kind of workout in between. Once at the hill, bear crawl up, hang out for some dips, then crawl bear back down, then job backwards to reset at the starting line.
Mary: Low Slow Flutter, Ankle Grabbers, Homer2Marge, Cockroaches
Announcements:
Prayer:
Warm Up: Good mornings, Windmills, Fazio arm circles, Seal claps, Micheal Phelps
The Workout: On the concrete bench performed Erkins, Dips, and Step ups in cadence count of 10,10,20.
Traveled to parking lot and played a game of Flip UNO. Each pack in plank choosing card and performing the amount of merkins on the card. Repeated around circle til deck was through. Game two awarded squats (Thunder squats for Best in Show) per turn and game three SSH. Dumbo ended up with the luck of drawing the highest cards and of course M4L the lowest cards.
All paxs did the exercise on wild cards.
Mosey to soft practice tee and knocked out the core challenge.
Mary: Mosey to soft practice tee and knocked out the core challenge.
Announcements: Manion WOD coming up. Dads camp info is coming out soon. Received slack message this morning leaving Purple Cobra. Kids are getting older and there is an age limit so get them out there!!!!
Prayer: Churham pax son and their grief, injured paxs
32 PAX took the field and immediately felt the difference—this wasn’t standard Ultimate, it was controlled chaos with purpose. With three scoring zones per team, the game forced constant decision-making: grind for the safe 1-point end zone, thread a tight throw into the 2-point bonus box, or take a high-risk shot at the 3-point corner. Early on, teams played conservative, but as momentum shifted, players started stretching the field, launching deep shots and cutting aggressively to the corners.
Communication became everything—sidelines were loud, calling out zone opportunities and defensive switches as handlers scanned for mismatches. By the midpoint, legs were heavy but intensity stayed high, with several clutch 3-point conversions swinging the score dramatically. What stood out most was the adaptability—guys adjusted on the fly, spacing improved, and trust in throws grew as the game went on. In the end, it wasn’t just about athleticism; it was about awareness, timing, and taking calculated risks under pressure, and every player walked off knowing they’d been part of something fast, competitive, and a step above the usual pickup run.
The game was a close one but the score keeping team prevailed.
FNGs: none
Warm Up: SSH, GM, Windmill, squats, Mtn. Climbers, Merkins
The Workout: Partner Murph. Both guys ran a half mile to total the first mile. Then split the 100 pull ups, 200 push ups, 300 squats however you like. Only one guy working at a time while the other rests. Then finish up with another team run for a mile. We met at the courts for a bear-a-cide. Bear crawl down to white line the crawl bear back. Three total down and backs getting longer each time.
Mary: stretching
Announcements: Q sheet, Memorial Day Murph coming soon
Prayer: Forceps dad passed away from cancer
Thanks for allowing me to lead such a fine group of men.
BS Out!
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.
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
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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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.
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
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