@madden – F3 South Wake

Nutcracker 2/3/26 Legs

March 11, 2026/in Nutcracker/by Yogurt

Warm up – SSH and the usual

Main event – leg swings 25 x 2; front/back and side/side

Main event – wall sits, squats, reverse lunges

Wheelbarrows. Two PAX wheelbarrow while third PAX lunge walks

Mary

It’s Not Cold

February 3, 2026/in Nutcracker/by

Pledge of Allegiance

Warm Up: 50 side straddle hop by the flag; mosey to U.S. map for 25 mountain climbers (2x); dynamic leg warmup: 25 leg swings front-to-back, 25 leg swings left-to-right (2x)

The Workout: Balls to the wall for 10 count x 3 (3x); wall sits for 10 count x 3 (3x)

Track: high knees for 100 feet; walking lunges for 200 feet

Wheelbarrows: two wheelbarrow while the other broad jumps; rotate positions every 50 feet; standing squat for almost 2 minutes

Ledges: Step-ups (25); squats from heels (25); squats from heels (25); three sets each

Mary: Homer to Marge with feet on ledge; popcorn Mary

Announcements: None

T-Claps (Recognition): Great job beating the fart sack on this “cold” morning LOL

Prayer: Friend’s father in hospital; Gratitude for every day and the many blessings we live.

UF-snOw

February 2, 2026/in UFO/by

FNGs: NONe

Warm Up: OYO

The Workout: Standard Ultimate Frisbee 5 v. 6

Mary: NONE

Announcements:

– Need more men signing up for the region Challenges.

– Check in on follow Men.

T-Claps (Recognition): Fram with those solid Stache-cicles!! But also, T-claps to ever HIM that looked at outside at the weather and said, “ Im still showing up”. Thats not an easy thing on days like today. (13 degrees and snowy/icey)

Prayer: Prayers for injured and struggling packs. Prayers that we are mindful of those we haven’t seen in a while and take the time to reach out.