Warm Up: Fazio Arm Circles, Good Morning, Windmills, HillBillies, Imperial Walkers
The Workout:10 Reps of 10 Exercises for 10 Rounds.
10 IC -SSH,
10 -Bobby Hurly
10-Merkins
10-Burpees
10 IC -Mountain Climbers
10 IC -Peter Parkers
10 IC -Plank Jacks
10 -Squats
10 -Calve Raises
10-Alternating lunges.
Announcements: Run the Quay.
Prayer: Ka-Chow SATs
16 HIM for Murph 2026
We met at Herbert Akins MS track where newly built pull up bars were available.
0550 warm ups
0558 Breach speech about Stg. Murphy
0600 Pledge then go time
1 mile
100 pull ups: modify with bands or sand bag rows
200 push ups aka merkins
300 squats
1 mile
The showers started just as the last man finished.
Strong work by all. It was a privilege to lead this years Murph.
BS out!
FNGs: none
Warm Up: none
The Workout:
Farmers Carry Mile
Goal is to farmers carry your set of coupons a mile. Every time you set them down, you run back to the start for penalty exercises, before returning to your coupons for further progress.
Score =Total Weight Carried * Total Miles Carried
blue crush, breach, bleeder made it a mile and crashed.
led and a lot machine got lost.
sardine was the champ, able to fully participate this time vs his tattoo abridged attempt at paradise city.
FNG: Doogie! Welcome
Warm-up: 5:15am sharp (SSH, Good Mornings, WMH, SFAC)
About the time we were doing GM’s and WMH…over 10 PAX were walking into the Warm-up circle. YHC noticed a lack of urgency for being late. We continued with the Mission Statement (3 burpee penalty) Tried again with the Mission Statement (3 burpee penalty). Core values 100% (no penalty) About this time based on the honor system of those that walked up late we did a raise of hands and counted by 5 per person late. Late to ME Burpee penalty administered by Q = 55. Total Burpee Penalty for Standard infraction = 61. (Could be a horrible F3 record to keep)
Hence the PAX were warmed up for a 4 team split. 3 Merkins on the drop and 2 squats on the drop. 2 point scored if inside the goalie box. Lots of great catches, throws, hustle and knockdowns across the board!
Announcements: Q’em all challenge (QAC), Ruck sack for sale to raise money for QAC, Memorial Day Murph (Banana Seat), If your late to an AO…don’t walk.
T-Clapps:
Prayer: Family lost son in car accident (Breach) and strangers need prayer as all humans are dealing with fear and loss.
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.