Sweatin’ 4 the John
8 PAX dripped their way through Holly Springs. Not a single John was found 🚽
Well done! Bleeder Wild Turkey batboy Downrange Pikachu Dumbo M4LIFE
Tag Archive for: M4Life
Marin TulardGood Ol’ String O’ Pearls
Weather: 47°, about perfect
FNGs: nada
Warm Up: SSH, Good Mornings, Imperial Walkers, Hill Billies, Frankensteins, Sir Fazio Arm Circles, Seal Claps, Overhead Claps
The Workout: String of pearls. Probably because of my ADHD but I love this workout. You’re always seeing something new. The way it works is you run a bit, stop for an exercise and then carry on. Run, exercise, run, exercise.
Exercises covered were all the favorites. Merkins, squats, lunge walk, dips, bulgarian squat. We made our way from Womble through downtown and back, covering about 1.6 miles.
Mary: popcorn Mary
Announcements: 2nd Friday 2nd F lunch tomorrow
GameTime
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
Snagged Downtown Train off my Big Gulp for my Monopoly Board
I was fortunate to jump in line and secure my Big Gulp with the Downtown Train game piece. SCORE!!!
To my surprise, 13 PAX showed up to join in on the fun. Let’s play Monopoly!!!
Warm Up: Fazio Arm Circles, Willy Mays Haze, Frankensteins, and Good Mornings, Windmills
The Workout:
Travel to Amphitheater – Lunge Walk Half the Parking Garage, Bear Crawl the other half
Thang 1 x4
- Partner 1 Preachers Chair
- Partner 2 Box Jumps up the theater seats
- Switch
Thang 2 x4
- Partner 1 Balls 2 Walls
- Partner 2 Step Ups up the theater seats
- Switch
Thang 3 x1
- Earkins, Derkins, Dips
- Up the normal theater steps and back down 2x between each of the last bullet
Thang 4 x3
- Partner 1 Inverted Rows – 15, 10, 5
- Partner 2 Plank Hold
- Switch
Thang 5 x4
- Partner 1 Preachers Chair
- Partner 2 Box Jumps up the theater seats
- Switch
Travel Back to Flag – Carioca through the parking garage
Mary: Poop Eaters, Pickle Pounders, Homer to Marge, WW2, Superman, 6inches, Low Slow Flutter
Announcements: Check-in with Abe about CPR Opportunities, 2nd F/2nd Friday Lunch is this week join Abe+ in picking a place and BE THERE!!!
Prayer– Pumpkin Spice’s wife as she manages a full plate at work. T-claps for her opportunity but pray to help her through the stress of getting things settled.
Prayers re: war. Life is precious, peace is the answer.
Fookin Guy
Warm Up: Mosey to slide rules hill. GM, windmills, Fazio arm circles, Micheal Phelps, 1merkin/7IC mountain climbers increasing to 7 merkin/7IC MC
The Workout: 7s on the hill. Even travel forward up hill, odd reverse up hill. Delineate top and squats at bottom
Jack Webb (wall planks/MC)
Mosey to tenniscourts
Burpee breakdowns with bear crawl forward and backward run at each side line from closest to farthest. 5-Merkins, 10-pulse squats, 15-squats, 20- burpees
3-corners stack em
20-Kevin harts(calf raises),
20-Kevin harts(calf raises)
40-Frankenstein,
20-Kevin harts(calf raises)
40-Frankenstein
60-IC SSH,
Mary: hello Dolly, lsf, Homer to Marge, lbs, 7 captain thors.
Announcements: Midget needs friend fo racquetball
Prayer:Loss of family member of one of our paxs and health
Chad1000x at Purple Cobra
FNGs: none (we did hear a coyote in the woods, but I guess it didn’t want to join)
Warm Up: side straddle hops, hill billies, imperial walkers, Frakensteins, squats
The Workout: The Chad1000x hero wod honors Chad Wilkinson, a Navy SEAL who committed suicide after serving for 21 years, and all veterans who struggle with mental health.
The workout calls for 1,000 box step-ups completed as a team, partner or individual for time. We opted to work as a team and did step-ups for 30 minutes. We lost count along the way, but are pretty sure we hit our goal. Solid work all around.
Mary: popcorn Mary followed by stretching
Announcements: Midget’s raising money for Holly Springs Food Cupboard
T-Claps (Recognition): All of the veterans in our F3 community! Thank you for your service!
Prayer: 16-bit’s mother and grandfather, 16-bit traveling
7-11. Seven Year Anniversary Q
7-11. Eleven PAX celebrated my 7 year F3 Anniversary. The number 7 was in play with
Warm-up: SSH, GM, Arm Circles, Mosey to The Block parking garage.
Workout:
Two rounds
Partnered up: One partner 7 count Inverted Rows, Carolina Dry Docks, Prisoner Squats – rinse and repeat, while other partner ran a lap.
Mosey to amphitheater: Same deal two rounds with Derkins, Dips, Step Ups/Box Jumps
Together 2 rounds Peoples Chair, BTTW
Mosey to Ballantine: 7s with Pistol Squats & Burpees up and down the hill
Mary: During Mary each PAX shared how they got involved with F3.
Prayers for PAX looking for work and recovery from illness or injury.
Pumps and Grunts
FNGs: none
Warm Up:
- Bodyweight Good Mornings
- KB Halo
- Hip Openers (World’s Greatest Stretch)
- Uppercut Left-to-Right
- Bodyweight squats
The Workout:
Format: 4 rounds — work 50 sec, rest 10 sec, move to next exercise. Rest 30 sec between rounds.
- KB Clean to Press (Right)
- KB Clean to Press (Left)
- KB Front Rack Reverse Lunge (Alternating Legs)
- KB Deadlift to High Pull
- KB Goblet Squat to Thruster
- KB Swing
Mary:
KB American Hammer
KB Deadbug (Right) – Hold KB over chest, alternate lowering opposite arm/leg.
KB Deadbug (Left)
KB Plank Pull-Through
Pickle Pounders
Mountain climbers
LBCs
WW3s
Announcements: none
T-Claps (Recognition): none
Prayer: M4Life’s neighbor has a collapsed lung. @Choppa’s daughter has kidney issues
Murder at Disney
FNGs: None
Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated.
The Workout:
Stations:
- Seated press /Seated Rotations 35lbs
- Standing Rotations & Single Arm clean press 65lbs
- Weighted Gorilla Squat 25lbs
- Sliders bear crawl push (blocks)
- Woodsman Chop (block)
- SB Burpee
- Curls 4 Da Gurls 40lbs
- SB Triceps extension 40lbs
- Block pinch in middle.
- Block toe touch
Murder bunnies is timer. 80lbs and (block) one halfway. Run to sideline grab opposite.
Mary: Carry Coupons back to circle
Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog
T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy
Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law
Best Crazy Ivan of 2025 so far
FNGs: None
Warm Up: SSH, GM, Arm Circles, Take a lap.
The Workout: Tabata 25 seconds on; 10 sec rest; 3 rounds with a lap in between: KB Swings, Deadlift, Squat w curl, Cleans (R, then L), Snatch (R, then L), Alternating Merkin on the Bell, Renegade Row with pass thru.
Mary: One round 25 sec; 10 sec rest KB Figure 8s, Around the World, Midget Love Handles & Halos.
T-Claps (Recognition): @sardine using 2 bells for the majority of the workout.
Prayer: My M & 2 daughters’ travel to Thailand, Cancun’s M starting new job, for PAX recovering from illness, injury and surgeries.