Tag Archive for: @sardine

Prisoners in the Yard

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Warm Up: 

  • SSH, good mornings, windmills, willie mays haze, franks, goofballs

The Workout:

Thang 1: Hill repeat 7s on the Red Trail Hill

We mozy’d to the bottom of the hill.  It’s been a while for me so I was surprised at how far we had to go to get to THE HILL.

We started with 1 Hand Release Merkin at the bottom and 6 Squat Jumps back at the top, near the bench.

We went up and down doing the 7s thang until completed.

Thang 2: Something DORA-esque

We mozy’d to the front of the clubhouse to setup our meeting spot.  We broke out into 2s.  One PAX took a lap around the clubhouse while the other got to work on 50 Burps, 100 Big Boys, 100 Merkins.  The baton was passed until the work was completed

Mary: Butterflies, Dying Cockroach, Low Slow Flutters, Homer2Marge, Runners Pose, Toe Touches

Announcements:

Prayer:

  • Silence

Ultimate Paradise City

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I had a really crazy busy and long Sunday.  I was pooped but I told myself that if Paradise City wasn’t picked up by the time I sat down for dinner, I’d be picking it up.  I’m writing this BB now so… you know the rest…

I launched my campaign to see at least a few PAX show.  I triggered a little friendly HC battle with Sombrero as he was recruiting for Mutiny.  2 HCs rolled in (including my own) vs 6 HCs for Mutiny (including Sombrero, don’t let that guy fool you :D)

As I finally got home later in the evening, I saw a frisbee and thought…  It would be fun to incorporate Ultimate into Paradise City…

Downrange and I completed 3+ miles of EC and arrived a little late… 5 penalty burpees!!!

Warm Up: 

  • Good mornings, windmills, willie mays haze, franks
  • Mozy around the soccer fields counter clockwise and along the way…
    • Fast feet on the curb to the left
    • Fast feet on the curb to the right
    • Turn left – Backwards running towards the dumpsters
    • Turn left – High Knees towards the trailer
    • Turn around – Butt Kickers towards the dumpsters
    • Turn around – Carioca towards the trailer
    • Turn around – Opposite Carioca away from the trailer (back to the dumpsters)
  • Mozy to the half wall by Baseball field entrance for Step Ups

The Workout:

Thang 1: Ultimate Cornhole

Outline 3 parking spaces as the board.  Leave 2 sets of middle spaces as space and then an opposing 3 spaces as the opposing board.  Split PAX into 2 teams.  Teams take turns tossing a frisbee to each board.  Make the board and the receiving team does 3 Burpees.  If the sending team misses, 3 burpees.  The receiving team should complete Merkins until the toss is completed by the sending team.

Thang 2: Ultimate Fetch

PAX took turns launching the disc across the parking lot.  We would chase it to where it landed and call a workout in a rotating fashion.

Mary: We Mozy’d around the soccer and tennis fields in a counter clockwise fashion once again.  This time we followed the rail completing Dips, mozy, earkins, mozy, and dips at the end of the rail.  As we went around we did a few more Mary-type activities on our way back to the flag.

Announcements:

Prayer:

  • Sardine as he navigates a career change

“The one Q to Q them all…” – Paradise City 6/22/2026

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8 HIM ran + rolled the dice all over Ting. 🏃‍♂️🎲

We were serenaded by owls and danced with cockroaches as we poured sweat under a beautiful sunrise. A well-earned OYO stretching and sharing of our F3 name history to end before 2nd F Coffeeteria. ☕

There’s no one I’d rather sweat with. Thanks for seeing me across the finish the line
batboy LED @FullCount FRAM Sardine Best in Show Flip Phone

Q em All complete.

My best takeaway was getting to know a lot of you outside of the Fuquay Mafia that I never get to see. It’s really been a pleasure and I’m thankful for this community that pushes me to steward my body well.
Get out there and fill in that Q sheet!

The Happiest UFO on Earth

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FNGs: none

Warm Up: minimal, some crazy people did burpee hill sprints or similar in the abyss as EC

The Workout: ufo- burpees to match your points in the score. 

Announcements: Post as Disney, attendance has been light

T-Claps (Recognition): great teams @sombrero

Prayer: none

Prison Mile

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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.

STANDARDS for AO’s (Even UFO)

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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.

Kenny’s Tombstone

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FNGs:

None

Warm Up:

Standard Warmup, No Penalty Burpees required in the Quay.

The Workout:

7 stations x 3 Rounds

85lb curls135lb Deadlift50lb weighted merkins60lb WWIII20lb Nut crusher80lb Squats165lb Tombstone :headstone: 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. 

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.

Classic Rock’n Roll

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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.

Farmers Carry Mile

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FNGs: There was a police officer hanging out in the lot until 5:29 before changing his mind and leaving, no other FNGs appeared.

Warm Up: SSH (20), GooooooodMoooornings (2count up/down, 12 total)

The Workout: Pickup a pair of coupons (Options from 25lb each to 45lb each)

Goal is to farmer’s carry the coupons for a mile total. Every time you set the weights down, you are required to run back to the start and perform penalty exercises:

First Visit – 10 Burpees, 10 Squats, 10 Plank Jacks

Second Visit – 9, 9, 9

Third Visit – 8,8,8 etc

Task successfully completed by all PAX with mere minutes to spare. 

Mary: Stretching

Announcements: Q-em All Challenge, Core Challenge Starts April 1

Prayer: Sickness, Travel, First Responders and Military

Kickstart My Heart

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10 PAX at Possum Trot for a hump day special!

Warm up agility around courts
Good mornings
Imperial squat walkers
Air traffic controllers
Carolina dry docks
Red bull Smurf jacks

Start with Kickstart my Heart – Mtn climbers entire song and merkins when you hear kickstart

7’s – Fence walks and Lt. Dans

Agility ladder – star jumps & plank jacks IC (evens 2-4-6-8-10)

Burpee broad jump increasing merkins up to x10 then back down until you reach the other side

Mary
WWIs
Seated crunches
American hammers
Starfish crunches

T-claps to Galvanized for finishing barefooted.

YHC took us out in prayer.

BS Out