Slot Machine – F3 South Wake

Golden Mickey

May 26, 2025/in Disney /QIC: Fram
PAX: @flip phone, 8 Bit, Breach, Fram, Gizmo, Slot Machine, U.T.I

FNGs: None

Warm Up: SSH, GM, Pledge, Mosey to blocks, mosey to Abyss.

The Workout: Round 1- team run down and up.

R2 – partner farmer carry down and up, WW3 at top.

R3 – stack’em squats on each landing on way down. Up- single leg alternate stacke’em star jumps each landing.

R4 – stack’em merkins bear crawl down. Bear crawl up with stack’em burpees on the up.
Mary: return to flag

Announcements: Memorial Day reminder and MD Murph.

T-Claps (Recognition):Gizmo for accelerating in F3.

Prayer: moment of remembering fallen during Memorial Day.

Not quite accurate rainy Mutiny

May 12, 2025/in Mutiny /QIC: Popeye
PAX: @Abacus the OG, @flip phone, Fram, lube, Ponzi, Popeye, Rico, Slot Machine, Sprinkler, Stovepipe, X-ray

FNGs: none

Warm Up: popeye punches, WMH, IW, HB, arm circles

The Workout:

Part 1 (3 sets of the following)

Copenhagens L&R

Squat Hold calf raises

Part 2 (4 corners)

Breakdancers

Sumo squats

Mike Tyson

Balls to the Wall

Mary: around the world Announcements: @yogurt 60th bday Q is tomorrow (Tuesday)

Prayer: @frams father-in-law, @Rico’s friend lost his mom

Hump Day at the Trot

May 7, 2025/in Possum Trot /QIC: Breach
PAX: Banana Seat, CheeseHead, Fram, H1N1, LED, Slot Machine, Stovepipe, X-ray

Warm Up: 22 Counts of Side Straddle Hops, Imperial Walkers, Hillbillies, Windmills & Good Mornings

The Workout: Today’s workout was inspired by Hyrox, a high-intensity workout philosophy.

Round 1:

100 Weighted Squats

80 Side Straddle Hops

60 Rut Rohs

40 Freddy Mercurys

20 Bicep Curls

10 Burpees

Run around the tennis court

Round 2

100 Side Straddle Hops

80 weighted Lunges

60 Close Grip Bench press

40 Hello Dollys

20 Tricep Extensions

10 Inch Worm Burpees

Run around the tennis court

Round 3

100 Mountain Climbers

80 Up and Over your Rock jumps

60 Merkins

40 Plank Jacks

20 Dips

10 Broad Jump Burpees

Mary: (None, No Time)

Announcements: Memorial Murph coming up on May 26th, 7 am at Womble–Stovepipe will be your Q

Prayer: Banana Seat- Prayers for friends who have lost family members

X-Ray- Pray for Brother that just got out of rehab, that he may stay on a better path

Breach- continued prayers for my Aunt, she is doing better but has a ways to go

Can’t escape Ole Red

May 6, 2025/in Prison Yard /QIC: Fram
PAX: Breach, Cavalier, Fram, LED, lube, Ponzi, Slot Machine

FNGs: Rick (Cavalier) and Pete (Slot Machine) Welcome Fellas.

Warm Up: Mission, Disclaimer. Squat hold. Plank hold for stating the 5 core values. Ponzi started but couldn’t remember any of them and decided to keep talking while we waited for him to come up with one. We were there for a while until Lube decided to help him out. Thank you. 5 burpee penalty for us leaving Ponzi behind. Good mornings, SSH, Frankenstiens and SFAC.

The Workout: Mosey with Cindy’s and a tire John Cusak style down Ole Red. Cycle repeats of hill runs, Flip/Drag partners on tire, Block work was Curls, OH press, and Tri ext. Rinse and repeat. First PAX to DM me the word Ole Red, will get a 3D printed F3 logo. Except for Dumbo..he’s already won and seems to be the only guy that reads the backblasts and can follow directions. Hats off to you, brother! Carry all the stuff back to the top. Mosey down to the bottom, 10 Absolutions OYO. Jog, Sprint, Jog, Sprint back to the top.

Mary: 50 I/C leg lifts of various heights and speeds. 10 meat gazers for the new guys. To make it weird.

Announcements: Memorial Day Murph

T-Claps (Recognition): LED on his 60-Mile Bike Ride on his B-Day. Lube brother on half Marathon from using a walker, Pozi wife getting active.

Prayer: Breach’s Aunt getting better, Pozi’s family of women taking care of themselves, FRAM father in law.

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