Dang It, You Showed Up
3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary
3 PAX for 3 rounds of legs, 3 upper body, stretches, and Mary
FNGs:
None
Warm Up:
Good morning, Daisy Pickers, Willie Mays Hayes, Sir Fasio Arm Circles Fwd/Bkwd, Overhead Claps, Seal Claps, Standard Merkins, Side Straddle Hops.
The Workout:
80ft of walking lunges
30 Squats
80ft of walking lunges
50 Deadlifts
80ft of walking lunges
20 Squats Clean
Mary:
#corechallenge
Announcements:
Manion WOD, Q’em All, and all the others on Slack
T-Claps (Recognition):
None
Prayer:
Health and Safety for the PAX and their familyÂ
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.Â
FNGs: no
Warm Up: Mosey around the tennis courts, ssh, good morning, frankenstein, hillbilly, wmh, sir fazio, slo-mo merkin
The Workout: Â Nothing planned , just made it up on the fly. Â Ended up doing a Dora of erkins, lbc, squat/squat jumps, carolina dry docks, maybe some others I dunno. Â Before we started Q shared a vague account of his life struggles and the journey that is recovery, improvement and healing. Â During Dora Pax were called upon to do the same, and to counter with gratitude and blessings.
Mary: Â Continued calling on Pax during popcorn mary
Announcements: Upcoming buy for F3 Southwake shirts & stuff, Travis Manion WODÂ
T-Claps (Recognition): Â Abe was praised for personifying all 3 tenets of F3
Prayer: Encouragement to continue being vulnerable and sharing out struggles with others so we may create the ripple effect around usÂ
FNGs:
None
Warm Up:
Standard Warmup, No Penalty Burpees required in the Quay.
The Workout:
7 stations x 3 Rounds
85lb curls
135lb Deadlift
50lb weighted merkins
60lb WWIII
20lb Nut crusher
80lb Squats
165lb Tombstone
timer mosey around the pavilion
Mary:
None we ran out of time
Announcements:
#corechallenge and many others
T-Claps (Recognition):
All the PAX that showed up to meet the challenge and welcome the debut of the 165lb Tombstone Sandbag.Â
Prayer:
The Fox Family, and other PAX family dealing with illness. PAX that may be dealing with potential hardships in many aspects personal, financial, professional.
PAX: @Finkle, @H1N1, @Play-doh, @Rico
Warmup: SSH x25, Willy Mayes Hayes x10, Good Mornings x10, and Sir Fazios x10
Run: 1 mile
Legs: 20 standard squats, 20 reverse lunge, 20 sumo squats, 20 forward lunge, 20 monkey humpers at Main intersection in cadence
Upper body: merkin/irkin/derkin ladders at the middle school steps with calf raises and toe raises in between. Building 1 merkin up to 7 irkins at the top step and then back down. Next event was bear crawl to the ramp rails and engaged core and upper body as we shimmied up the rails. Did this 2x
Completed the week 1 core challenge for Mary.
Prayers: @Rico family and closure as his divorce is finalized, @Popeye’s crew for continued health and protection over his little ones, @H1N1 family and work concerns, @Finkle very thankful for Easter week and to be with family and friends.
FNGs:
None
Warm Up:
Standard Warmup, including the Mission Statement, 5 Core Principals, and the 15 Penalty Burpees associated with the failure to know when called upon.
The Workout:
26 PAX this morning for a crisp April morning game of UFO. We apparently still need to update the website to ensure the start time is updated to 0515 because we had 6 – 8 of the 26 show up after 5:15, I’m pretty sure they still owe ~15 burpees because they missed the warmup, haha. Great work to all the HIMs that showed up, it is always great to get out and get our weeks started out right.
Mary:
Cleanup of the field
Announcements:
@finkle stepping up to take over the Nest, the mission is to Plant, Grow, and Serve. For anyone who is part of the Grow, but not yet taken up the Serve, think about what you can do to take the next step. Without it, the “Plant” will die.
T-Claps (Recognition):
Good Work to those that stuck around to complete the #corechallenge Day 6.
Prayer:
Fox Family, Struggling PAX both Monetarily, Family, Faith, and Health. Our leaders and soldiers on the frontline
20 PAX embraced wetness and dodged lightning bolts at UFO this morning. I didn’t take a photo, but it looked something like the gif below. 
Welcome FNG @Duplo !
@Bumblebee @Bobby Dall @goomba @Sparky @Foghorn @billybass @Clunker @BabeRuth @Arrowhead @Bleeder @batboy @LED @Fullcount @Abacus the OG @Send It @Rico @Breach @Duplo @Play-Doh
Thanks for the Paradise City boys for joining COT; @Lube @Choppa
FNGs: Welcome FNG “Hi-YAH”
Warm Up: SSH IC and stretching
The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.
Mary: None
Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.
T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.
Prayer: Ausfart’s wife and our military in the middle east.Â
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)Â
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 emÂ
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
