U.T.I – 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.

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.

Murder at Disney

May 1, 2025/in Disney /QIC: Fram
PAX: @Mohawk, Breach, Dumbo, Emeril, FlipPhone, Gizmo, M4Life, SoftServe, Sprinkler, U.T.I

FNGs: None

Warm Up: SSH till Emeril got to the circle because he was late. 5 burpeee penalty for Emeril being late, Lots of whining while Emeril tied his shoes in his car because he was late.
Mosey to soccer field, GM & Daisy Pickers I/C (Mission Statement), First PAX to DM me the word Backblast because they actually read the BB gets a 6 pack on me. Plank hold while core values were stated.

The Workout:

Stations:

Seated press /Seated Rotations 35lbs
Standing Rotations & Single Arm clean press 65lbs
Weighted Gorilla Squat 25lbs
Sliders bear crawl push (blocks)
Woodsman Chop (block)
SB Burpee
Curls 4 Da Gurls 40lbs
SB Triceps extension 40lbs
Block pinch in middle.
Block toe touch

Murder bunnies is timer. 80lbs and (block) one halfway. Run to sideline grab opposite.

Mary: Carry Coupons back to circle

Announcements: Road Clean-up, FRAM FORM FRIDAY at Sheepdog

T-Claps (Recognition): Yellow card Graduation from College, SoftServe M Pregnancy

Prayer:Mohawk Mom, Flipphone family friend, Fram Father-in-Law

Around the Library, through the tunnel, up the switchbacks

March 30, 2025/in Any Given Sunday /QIC: Mr. Terrific
PAX: Foot Fault, Full House, Moose, Mr. Terrific, Pikachu, U.T.I, Wild Turkey, Yogurt

FNGs: n/a Warm Up: n/a The Workout: Mary: n/a Announcements: Wake County Speedway this Friday for family fun, Clay shooting at Drake’s this Sunday. T-Claps (Recognition): Support for Wild Turkey’s M, Mr. Terrific not getting lost on the route and showing up on time Prayer: Unspoken

Noice Ordinance Choppa Q

February 27, 2025/in Noise Ordinance /QIC: JC Prince
PAX: @sardine, @skittles, Best In Show, Bosshogg, Breach, Cancun, Choppa, FannyPack, FlipPhone, Fram, LED, Mr. Terrific, Six Inch, U.T.I, Wide Right, Wild Turkey, Yogurt

FNGs: 2 now Rump and Goldfish

Warm Up:SSH, Good Mornings, windmills, Hillbillies

The Workout:partner Sandbag throw 50 yards while one partner does merkins

roll the dice for workout while one pax carries a 80pound sandbag

Mary:none

Announcements:Adopt a highway March 8th 10:30am Vote for Best in Shows of

T-Claps (Recognition):Breach and Shooting Blanks in The race for the sun. Yogurt in a mountain bike race Prayer: for guys that aren’t here

Downtown Train – 2024 Finale

December 30, 2024/in Downtown Train /QIC: UTI
PAX: Bondo, Fanny Pack, Gizmo, Nemo, no doubt, Pumpkin Spice, U.T.I

FNGs: Zero

Warm Up: Franks, SSH, Good Mornings, other stuff

The Workout: Mozy to the parking deck, Prisoner Squats followed by dips.

Mozy to Lemongrass, preachers chair followed by a few rounds of ball walkers

Box jumps up the amphitheater a few times. Earkins Derkins Dips up the amphitheater.

Mozy around front and down the stairs. Inverted rows and squats alternating 3x

Mozy to.top of the deck. DORA of 100 merkins, 200 WWIs, 300 Squats. Partner ran down and around the deck and back. Swapping until complete.

Mozy back to flag

Mary: Box Cutters, Freddy Mercs, Homer2Marge, PicklePounders, Planks

Announcements: Pumpkin and others starting 75 hard in the new year. Gizmo setting goal for 1200 miles in ’25

Prayer: Pumpkins family is headed to Thailand without him. Prayers for safe travels.

Things that seem better on paper for 100, Alex

August 22, 2024/in Disney /QIC: Abe
PAX: Abe, Bondo, Cupid, Full House, no doubt, U.T.I

FNGs: none

Warm Up: SSH, Imperial Walkers, Hillbillies, Daisy Pickers, Sir Fazio Arm Circles, Seal Claps, Overhead Claps

The Workout: PAX took the long way around the ball fields to the Abyss. At the top of the Abyss, YHC laid out the plan. Each PAX would take a turn running to the bottom of the stairs and back up. Meanwhile, the rest of the PAX would do an exercise. Repeat until everyone has had a trip down and back. Then switch the exercise. YHC did not realize just how long it would take to get down and back, and his arms paid for it.
Exercises were merkins, squats, WWIIs and lunges.

Next stop was the playground where we did three rounds of dips followed by people’s chair.

Mary: Popcorn Mary

Announcements: SIGN UP TO Q!!!

Prayer: Healing for Choppa’s wife (sorry if I forgot one)

6 years is a long time but not that long

July 23, 2024/in Purple Cobra /QIC: Dumbo
PAX: @carnival, @skittles, 187, Abe, Batboy, Best In Show, Choppa, Cornholio, DownRange, Dumbo, Emeril, Full House, Gillette, Hasslehoff, Jellybeans, M4Life, Maddog, McNugget, Mr. Terrific, Pikachu, Pumpkin Spice, Pumps, Skidmark, Sprinkler, TomTom, U.T.I, Vasoline, Wild Turkey, Yogurt

So great to have 29 in the gloom this morning to help me celebrate 6 years with F3. This group has changed my life and I hope to continue paying that forward. It’s a whole lot more than a workout!!!

FNGs: none

Warm Up: SSH, Windmill, Imperial Walkers, Mosey, Good Morning, Sir Fazio Arm Circles, Mosey

The Workout: Cones were set up about 10 yards apart. PAX performed the following exercises: 5 burpees, 10 lunges, 15 imperial walkers, 20 merkins, 25 plank jacks and 30 squats. We went through the circuit 4 times traveling by bear crawl, lunge walk, broad jump and bunny hop. Between sets mosey to the disc golf tee box and perform ab exercises to wait on the 6.

Mary: Low slow flutter, LBC, Homer to Marge, big boy sit ups, box cutters

Announcements:

T-Claps (Recognition): The PAX of F3!!!

Prayer: Emeril knee surgery, Gillette colleague that was killed

Smedium Rocks around the Cricle

June 13, 2024/in Disney /QIC: SoftServe
PAX: @BumbleBee, @Woddy, Abe, Heatwave, Jellybeans, Stickers, Tinkertoy, TomTom, U.T.I

Another great day for F3 where Iron Sharpens Iron! The weather was top notch and visibility was clear. I love this time of year!

U.T.I. brought his 2.0 HeatWave and we had a few EC Ruckers join us right before the start.

Warm Up:

All Warm Ups – x 10

Good morning
Stetched
Side Straddle Hop
Sir Fazio Arm Circles
Hill Billies
Imperial Walkers

The Workout:

We mossied down to the rock pile behind the soccer fields and grabbed 2 smedium rocks. We then ran back up to the soccer fields and gathered around the half field line circle. Excises with the rocks were as follows:

Curls for the girls (x10)
Plank slides with one rock (x20)
Butterflies (x10)
Backward lunge (x10)
Rock Hallelujah’s (x10)

Ran back down the hill behind the fields and returned the rocks. We then mossied over to the Abyss.

Partnered up… 1 guy did LBC’s while the other took to the stairs and knocked out 20 Air Squats. We did 2 rounds of this and then headed back to the parking lot where we only had time for one more exercise which was Homer to Marge!

Announcements: Get CPR certified because you never know when it might come in handy. It has saved lives in F3 and other athletic activities here in town.

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

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