@p.s.i – F3 South Wake

Rain or Shine

May 9, 2025/in Cletus /QIC: Abe
PAX: @p.s.i, Abe, Shooting Blanks, Yogurt

FNGs: none

Warm Up: SSH, Windmills, Frakensteins, Imperial Walkers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: We took off in light rain on a string of pearls workout towards downtown. My dogs ate my exercise dice, so we opted for popcorn style. We stopped at random stops for exercises like merkins, squats, calf raises and core. We even took a trip to the top of block on main and did LBCs outside of Nightingale. Swung by Town Hall and headed back home. By our return trip, the rain had stopped and we were treated to a nice sunrise.

Mary: We joined up with Crazy Ivan for joint popcorn Mary.

Announcements: Yogurt celebrates 60 years on Earth at Nutcracker next Tuesday!

Prayer: unspokens

Moleskin: F3 is held rain or shine, hot or cold (only exception being lightning, I don’t mess with that). Showing up and putting in work when it’s uncomfortable builds resolve and helps prepare us for those uncomfortable moments in everyday life. Do the hard thing.

Kettlebells and Bear Squares

May 2, 2025/in Cletus /QIC: Mr. Terrific
PAX: @p.s.i, 16bit, Batboy, Best In Show, BnB, Foot Fault, Harry Carey, Linedrive, Moose, Shooting Blanks

FNGs:na Warm Up: 1/2 mile mosey with intermittent stops for hill Billie’s, imperial walkers, Frankenstein, sir Fazio arm circles, home school high fives, step ups The Workout: Cletus crew rolled up on Ceazy Ivan and joined there thang. Kettlebell and coupon circle with 11 stations for 2 rounds. 30 seconds in, 15 seconds rest.
mosey to the tennis courts where PAX spread to each corner. When transitioning from a corner to another tennis court the PAX crawled a bear squares. Corners were Merkins, side straddle hips, squats and big boy sit-ups. Mary: Picking up cones. Announcements: Everyone shared what they do for a living and encouraged one another to support each other as possible. T-Claps (Recognition): Prayer: Brian’s surgery, girl recovering from copper head bite, Pittsburgh families effected by tornado and man that feel from the stadium at Pirate’s game

Dance Pop Mosey!

April 4, 2025/in Cletus /QIC: Mr. Terrific
PAX: @p.s.i, BnB, Foot Fault, Mr. Terrific, Shooting Blanks, Yogurt

Music played for entire workout, including an AI song with a happy singer encouraging us. We were supposed to name her (it?) but we totally forgot amongst the mumble chatter.
Here is the Cletus Dance Pop song for your enjoyment!
FNGs: n/a
Warm Up: Side straddle hops, rotating side straddle hops, Frankensteins with flair, Daisey pickers, hillbillies, imperial walkers, seal claps, home school high five
The Workout: Mosey to 7s Star jumps / Lunges I/C with Karokes in between
Mosey to Wall for people’s chair and balls to the wall
Mosey to Aussie Pullups and Squats
Mosey to tower for popcorn plank exercises
Mosey to Lunges
Mosey to Rock exercises (curls for the girls, tris for the guys, rut rows, ground pounder, wonder bra and one more)
Mary: LBCs, reverse LBCs, Heel taps, Homer to Marge, Picke Pounders

Announcements: T-Claps (Recognition): Prayer: Tax deadline stress, World Peace and avoiding world war whatever

Cemetery Hill Train Ride

February 11, 2025/in Downtown Train /QIC: Fram
PAX: @p.s.i, 2dollars, Abe, Best In Show, FlipPhone, Mr. Terrific, Pumpkin Spice

FNGs: None

Warm Up: Mosey to Cemetery Hill, SSH, GM, Daisy Pickers

The Workout: 50 WW3 with Cindy, Backwards lunge to next station, 40 Squirrel Squats w/ 40lbs SB, Wheel Barrow to next station, 30 Shelf Toss with 50lbs SB Crawl Bear to next station, 20 Power Cleans w/ 60lbs SB, Broad Jump to next station, 20 Clean and Toss 60lbs SB, Bear Crawl to next station. 10 SB burpees. *Dora-style partner ran suicides up the hill to each station marker.* Complete all stations if time allows.

Mary: Mosey back to the parking lot/Stretch

Announcements: Kotters, Q-sheet, Food Cupboard, Vote for Best in Shows dog.

T-Claps (Recognition): Pax for getting out after a very poor competitive Superbowl.

Prayer: Pumpkin Spice’s brother John, Injured Pax, unspoken.

Avoiding the ice

January 14, 2025/in Downtown Train /QIC: Pumpkin Spice
PAX: @p.s.i, Batboy, Best In Show, Bobby Dall, Clunker, Fanny Pack, MadDog 2020, Nemo, WebEx

FNGs: None

Warm Up: Four corner mosey around HS with GM, WMH, Merkins, Arm Circles

The Workout: Mosey to Amphitheater. Groups of Three.

Pax 1: 5x Derkins, Erkins, Step Ups (repeat until partner returns)

Pax 2: Run to parking garage

Pax 3: 5x Inverted Rows, CDD, Squats at parking garage.

Each PAX is released when their partner arrives.

Two rounds: BTTW, People’s Chair, Copperhead Squats

Mary: Mosey to Flag. Each PAX chose favoriate Mary exercise for 5 count.

Prayer: Travel mercies P.S.I. Fanny Pack’s niece. Best in Show continued recovery.

Rock Curls and Bear Crawls

August 20, 2024/in Downtown Train /QIC: Abe
PAX: @p.s.i, Abe, Bobby Dall, Bondo, Dangerfield, firefly, Mad Dog2020, no doubt, Yocal

FNGs: Dangerfield (Respect!)

Warm Up: SSH, imperial walkers, hillbillies, Willy Mays Hayes, Daisy pickers, sir fazio arm circles, seal claps, overhead claps

The Workout: We moseyed over to the rock pile and got a medium rock, then circled up at the auditorium. We did a round of curls, triceps, ruh rows, deadlifts, squat to overhead press and halos. Dropped the rocks for bear crawls to the front door if the cultural center, then mosey back. We did four rounds of this before returning it rocks. We got a round of people’s chair in before returning to start for Mary.

Mary: popcorn Mary

Announcements: Sign up to Q!!!!

Prayer: Choppa’s wife, praise for Bondo’s safe travels

Triple Nickel on Earp

June 13, 2024/in Downtown Train /QIC: Banana Seat
PAX: @p.s.i, @skittles, Abe, Batboy, BnB, Bobby Boucher, Bobby Dall, Bondo, Catfish, Clunker, Gump, Hasselhoff, M4Life, MadDog 2020, Stickers, U.T.I, Yocal

18 PAX for a lot of hill repeats on Earp St.

WU over to top of Earp parking lot
SSH
Good Mornings
Windmills
Frankensteins
Merkins

Thang 1
Triple Nickle to cemetery 5x5x5
Burpees and Turkish get-ups at top ends and shoulder tap merkins at bottom

Thangs 2
3-some pull ups/rows
Clock merkins (2,4,6,8,10,12)

Mary
Sally (aka Green Sally)
Lower stretch

Thanks for the opportunity to lead at DTT.

BS out

Sciatica is my wife’s name!

May 7, 2024/in Purple Cobra /QIC: Fram
PAX: @p.s.i, Best In Show, Bleeder, BnB, Bobby Boucher, Bondo, Cupid, DownRange, Jellybeans, Kenny G, Kosher, LED, Nickelback, Pac-Man, Pumpkin Spice, Pumps, Ricoh_Suave, Rubics, Shooting Blanks

FNGs: None (5 PaX split off and Rucked)

Warm Up: Mission, Disclaimer, SSH, Good Mornings, Daisy Pickers, Frankenstein, SFAC, Scarecrows.

The Workout: Thang 1: Each PAX grabbed a Med/Lrg rock. Two lines for parking lot Indian runs. The man at the back did a burpee (Stack’em) and ran to the front while PAX did an exercise. I/C Exercise when meeting in the middle. (OH press, Curls, Triceps) Thang 2: Guantanamo Bay’s with a side shuffle rock press, Panama Canal with a bear crawl under the legs while pushing a rock. Hold plank and pull all rocks through. Thang 3. Various strength exercises low rep good form.

Mary: WWI, WWII, and V-Curl ups with rock, Side Raise with rock

Announcements: Painting, Fill up Q-Sheet

T-Claps (Recognition): All that help with the food cupboard

Prayer: Nemo’s Mom passing, Pumpkin Spice helping a guy in a dark place dealing with Porn and his family, Rubiks business venture. YHC took us out.

King TUT at TBD

April 17, 2024/in To Be Determined /QIC: Fram
PAX: @p.s.i, Bleeder, Breach, Cancun, Etcha-Sketch, Fanny Pack, Fram, Nemo, no doubt, Plunger, Stickers, Yogurt

FNGs: None

Warm Up: Mission Statement / Disclaimer / 5 Burpee penalty for lat PAX. Mosey to Rock pile & pickout a Medium to Large rock. Squat hold for the six. Burpee penalty for Plunger getting a weenie rock. SSH/Good mornings/Stretch Hamstrings, SFAC,

The Workout: All exercises were performed with an I/C 3 count on the positive and neg muscle contraction. 20 count or 10 reps for 99% of exercises. 5 burpee penalty if you dropped your rock without the Q’s direction..cough cough Yogurt, Bleeder.

Set 1: Curl/Tri/press (3 count on neg/pos)

Set 2: Squat/single leg lunge/good morning (3 count on neg/positive)

Set 3: HTM/WW1/Weighted side plank

Set 4: squirrel squat/lunge hold single arm press

Set 5 (Mary): Wheelbarrow flip 25/Heel touches w/press

Mary: We thanked ourselves and someone who’s been frustrating us.

Announcements: WOD, and Beer Ruck

T-Claps (Recognition):

Prayer: Friend of Plunger’s Dad diagnosed with throat cancer. Unspoken

Q School: Session 2

March 15, 2024/in Cletus /QIC: Banana Seat
PAX: @Abacus the OG, @p.s.i, 16-bit, Abe, Banana Seat, firefly, FlipPhone, Gizmo, Gump, no doubt, Pikachu, Rubiks

12 PAX came out to Cletus for some edumucation. Here’s what happened.

Discussion:
Why Q school? This is to help with F3 formality (uniform) across all regions so if you attend an AO in New York or Texas it’ll still be close to the same structure.

3 main topics to cover – How to Q? Why to Q? (new exciting things) Are you ready to Q?

Sample structure for warm up with some discussion:
Disclaimer, warmup, workout (the thang), Mary, CoT – 45 mins total time, get a watch. Assign a sweeper if you have a large group of FNG’s.
Bring a Flag if you plan to Q. If you don’t have one, ask site Q to bring one.

Conduct WU and have guys take turns with exercises. SSH, Good Mornings, etc.

Review during workout:
Cadence Count
Form and rep count
Know your PAX limitations if possible
Site Q duties
Q sheet, pre-blast, backblast
Exicon, backblast from other regions, winky, Co-Q

Be ready for CoT with announcements and prayer requests/praises

Thang 1: Dora – 50 pull ups, 100 Bobby Hurleys, 150 shoulder taps with lunge walk timer
Mary
WWI’s
Pretzels
Heels to Heaven
Windshield wipers

Thanks for coming out men!
BS out

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