Stovepipe – F3 South Wake

Popeye’s 1 year Anniversary Ft. Gizmo

June 4, 2025/in Possum Trot /QIC:
PAX: @Abacus the OG, @buffalo, @Horse Face, Buttermilk, Fram, Gizmo, H1N1, LED, Popeye, Stovepipe, Yogurt

FNGs: none

Warm Up: Alternating calls by Popeye and Gizmo – WMH, IW, GM, windmill, Sir Fozio Arm Circles, Popeye Punches

The Workout:

Activity 1 lead by Popeye:

Combo workout: Plank walk down with the wall x Bear plank shoulder taps

5 each, then 6 each, then…and so on….10 each

10 Lt Dans + 10 Star jumps

Penalty burpees for not knowing the mission statement

Activity 2 lead by Gizmo:

Four corners around the outside of the tennis courts: ground pounder, merkin, burpee, monkey humpers

increase rep # after each lap

Mary: alternating calls by Gizmo and Popeye with minimal rest between each set. 10 min total

Announcements: Even-the-Odds next Friday-Check Slack. Stop by the F3 ten at the Run The Quay event

T-Claps (Recognition): Popeye’s 1 year anniversary! Here’s to another year with you fine gents.

Prayer: Loafer’s health and family

Memorial Day Murph

May 26, 2025/in Uncategorized /QIC: Nathaniel Hinds
PAX: @Abacus the OG, @flip phone, @sardine, @skittles, Buttermilk, Cancun, Dusty, FedEx, Fumunga, Gump, Hasselhoff, Mix Tape, Moose, Mr. Terrific, Popeye, Rico, SoftServe, Stovepipe, Trow Drop, U.T.I, Wax Off, X-ray

FNGs: Aaron Bass (Small Mouth)

Warm Up: Took a few moments to stretch and warm up with Side Straddle Hops, Sir Fazio Arm Circles, Willie Mays Hayes, and Daisy Pickers

The Workout: The Classic Murph WOD (1-mile run, 100 pull ups, 200 merkins, 300 air squats, 1-mile run)

Mary: None

Announcements: Fence Painting at Sugg Farm this Friday. UFO moving to Womble for a few months starting in June

T-Claps (Recognition): Everyone who pushed and picked up the 6s.

Prayer: Loafer, Timberland, other injured PAX, our country.

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

Absolutions! Oh My!

April 28, 2025/0 Comments/in Mutiny /QIC: Nathaniel Hinds
PAX: @Abacus the OG, Banana Seat, Fram, Hardhat, Pumps, Red Light District, Sombrero, Sprinkler, Stovepipe, Tumbleweed, X-ray

FNGs: Welcome Hardhat! Named because a TBI in high-school and that he works in construction project management.

Warm Up: Side-straddle hops, daisy pickers, and a few stretches while the F3 Mission Statement, Core Values, and the FNG disclaimer was recited. (Penalty burpees were assessed when the initially called upon PAX hesitated when asked to recite the mission statement)

The Workout:

Round one consisted of partnering up for a core themed DORA consisting of Absolutions x100, Plank Jacks x200, and LBCs x300 with the alternate partner running 100ish meters then swapping out.

Round two was a BLIMPS blitz with the PAX lining up on one side of the tennis courts and completing ascending reps of Burpees, Lunges, Imperial Walkers, Merkins, Plank Jacks, and Squats then sprinting to the opposite side of the tennis court and repeating with an additional rep. Ascended through 7 sets.

Mary: Low-slow flutter and hello dolly

Prayer: PAX that are traveling and friends/family of PAX that are ill or going through challenging times.

Form Friday

April 6, 2025/in Sheepdog /QIC: Fram
PAX: Banana Seat, Bleeder, Stovepipe

FNGs: None

Warm Up: Form running and upper body stretching.
The Workout: Form Focus. Key points and technique on, Squat, Willie Mays Hays, Lunges, Standard Merlin, Diamond Merking, LBC, WW1. We modified Up some exercises.

Mary: No time

Announcements: Check Slack

T-Claps: (Recognition): Prayer: Injured, Banana Seat friend Jerry, FRAM gratitude and Guidance.

Popcorn and Movie

February 28, 2025/in Sheepdog /QIC: Fram
PAX: Banana Seat, Breach, FlipPhone, Fram, LED, Stovepipe

FNGs: None

Warm Up: SSH, SFAC

The Workout:LED 15 min -Burpee / Side Crawl through the entrance dividers. Bear Crawl Squat Stack’ems up to 10 at every divider. BC then Merkin stack’em up to 10. Flip gone 15 min- Peoples Chair 10 count each PAX, BTTW 10 ct each PAX, 20 dips. Rinse and repeat 3x. FRAM 15 min – Stair Step ups, Fast feet, 1 jump squat per landing, bunny hop up, 1 JS per landing, Backward lunge up ramp, Bear Crawl downstairs, Crawl Bear upstairs , Lunge Walk down ramp, repeat BC/CB on stairs.

Mary: Scissors IC for 2 min

Announcements: Ruck Club Hwy Clean up, Q sheet, Man Night 3/2,

T-Claps (Recognition): F3 men clown car and accountability, holding the F3 standard.

Prayer: BS mom recovering ,FRAM patience/Humbled at work.

Simple but effective

August 12, 2024/in Mutiny /QIC: LED
PAX: @Abacus the OG, @flip phone, 2 dollars, Fram, Popeye, Stovepipe

FNGs: Warm Up: some good mornings, Fabio arm circles, Frankensteins, windmills,

The Workout: two lunges and 8 count squat pulse for 30 yards followed by lap around circle. 4 count bear crawl, 2 pushups and burpee for 30 yards followed by lap around circle. Rinse and repeat after 40 count SSH to honor the 40 Gold medals from Us Olympians. Did some stretching in the tennis court followed by Mary.

Mary: 40 count LBC, 40 count homer to Marge, 40 count reverse LBC and 1 minute chill cut with knee taps.
Announcements: even the odds last week of August followed by Pax Challenge in Sept. at Sheepdog.

Prayer: patience and support for families and pray for health issues.

Toughest Mile Challenge

July 22, 2024/in Sheepdog /QIC: Banana Seat
PAX: Banana Seat, Dumbo, Emeril, Fram, Gizmo, H1N1, M4Life, Moose, Mr. Terrific, Pikachu, Popeye, Rico, Rubiks, Stovepipe, TomTom, Tumbleweed, Winnebago, Wonder Kid, X-ray

15 PAX showed to test their strength around the track 4 times. This was brutal but we all pushed ourselves and got stronger.

We started at 0515 with a few warm up exercises. Then it was on like Donkey Kong.

Lap 1 – broad jump burpee
Lap 2 – lunge walk
Lap 3 – bear crawl
Lap 4 – run

Most guys finished up right around the hour mark. We had 3 ruckers join for COT. Maybe we can do this again to see how guys improve. Or not!

COT then prayer.

Awesome job guys. Thanks for joining me in another stupid idea.

BS Out!

Prison Yard (Stack the Deck) 7/9/24

July 9, 2024/in Prison Yard /QIC: Breach
PAX: @BananaSeat, @Sixinch, Buttermilk, Rico, Sprinkler, Stovepipe, Timberland

Warm Up: Jog around the building and 22 counts of SSH, Windmills, Imperial Walkers, HillBillies and Frankensteins

The Workout: (Stack the Deck)

Run around the building:

25 Merkins, 25 LBC’s 25 Squats

Run around the building:

30 Merkins, 30 LBC’s 30 Squats

Run around the building:

35 Merkins, 35 LBC’s 35 Squats

Run around the building:

30 Merkins, 30 LBC’s 30 Squats

Run around the building:

25 Merkins, 25 LBC’s 25 Squats

Finished with 3 rounds of:

60 sec Peoples Chair, Balls to the Wall & plank hold

Final plank of 2 mins to end the workout.

Announcements:

Timberland is going on to a new phase of his life, we want to wish him all the best.

Prayer:

Timberland and Rico- prayers for both

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