It was a delight to host this crew at UTurn, pulling 16PAX out of bed and into the misty morning. @Foot Fault @B-I-N-G-O @Yogurt @Bumblebee @Fumunga @Gator @Redenbacher @Dawgpound @Dumbo @Emeril @M4LIFE @McNugget @Wax Off @Bleeder @Pablo
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.
5 PAX for Cletus Murph Prep
Warm Up:
GM, SSH, SF arm circles, merkins, squats
The Workout:
Run 0.5 miles around track, 25 min AMRAP of 5 pull-ups, 10 merkins, 15 squats, then another 0.5 mile lap.
Justin Timberlake playlist kept us hype since it was the 1st day of May.
Mary: Announcements:
LBCs, American Hammers, Star crunches, Heels to Heaven, HAND
T-Claps (Recognition):
KennyG and UTI for hosting 3-alarm run.
Prayer: injured PAX, traveling PAX
Nice work by all today. Book your calendar for 0600 Memorial Day Murph. Thanks for allowing me to lead.
BS Out!
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.
FNGs: None
Warm Up: Small Lap, Good Friday Mornings, Sir Fasio Arm Circles
The Thang:
Partner Pyramid
Exercises:
Mary: we did some stretching, the core challenge should be filling your mary tank.
Announcements: Black-Ops Second F, Volunteer Opportunities for spring fest and spring classic race, Bong Hits will be provided by @WildTurkey in the Men’s bathroom for the Vertical Horizon concert
Prayer: YHC is working through some differences with my dad. Prayers for grace, patience, forgiveness, wisdom.
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
Nice quiet time at the darkest of all Southwake AOs. Walked the perimeter to make sure there were no homeless people or passed out teenagers. Everything appeared to be safe, so I proceeded with the workout. Optimized the ledges, paved circles, rubber playground, and pull-up bars. On the ledges and one paved circle, completed a circuit of Step-ups 50x connected by lunge walks 75x (four rounds=30 minutes).
On the rubber playground, completed a circuit of Absolutions 5x, alternating with pull-ups 5x in three different hand positions (three rounds=10 minutes). Ended with stretching (5 minutes). Focused on every moment with trust and gratitude.
COT of trust and gratitude.
FNG: Galvanize
WU: Mission statement, disclaimer, core values, arm, circles, good mornings, Frankenstein‘s, side straddle hop, Pledge of Allegiance.
We broke into three man teams. During the warm-up, we had two late arrivals the FNG galvanize and UTI. It was a pleasure administering 10 penalty Burpee’s for lateness. 🙂
Thang 1:3 man Indian run on the way to the steps next to Nightingale. Three rows one row did lunge, one row did crab walk, one row did bear crawl. 3x Next one man ran the stair circuit while the other two did descending Erkins and plank VUp, 3x. Last round three sets of box, jumps up the steps.
Thang two: Three men Indian run two blocks. Bottom of The hill heal overs 30 count. Run to halfway .5 Brokeback Merkins, run to the top three Burpee‘s. Stay together as a team. Bear crawl after two rounds instead of run.
Mary: Broad jump, Burpee up the hill, walked crosswalk, two sets of sprints in honor of yogurt. Mosey back to flag, standing imperial walkers, and hillbillies slow count to Three.
Announcement: Q Them all challenge, even the odds,
T clapps: Holly Springs food covered, service opportunities thanks for leading lipstick and Dumbo.
Prayer: Health of all men, unspoken.
FNGs: none
Warm Up: 5 burpees, good mornings, ssh, sir fazio, 2 lap parking lot mosey
The Workout:
The Q was 30 seconds late due to clown car text message confusion. So everyone was sentenced to 5 burpees.
We moseyed to the rock pile next to the tennis court parking lot and the Q instructed everyone to grab a medium size rock for lower body exercises.
Made our way over to the picnic shelter to secure a picnic table per PAX.
10-15-20 was the rep count
10 squats, split squats (each leg), deadlifts
10 dips, urkens, durkens
20 second count per PAX with 20lb ball for People Chair
5 wall balls while the rest plank
repeat for 15 / 20
Mary: Moseyed back to parking lot with Crazy Ivan.
15 lbc, j lo, pickle pounder, wwi and wwii to finish out
Announcements: Q challenge, service opportunity at HS Food Cupboard
T-Claps (Recognition):
Prayer:
FNG: None
Warm UP: SSH I/C 40, GM, WMH squat and plank hold for Mission and core values ( 5 burpee penalty enforced)
thang one: grab flag mosey to football field behind school and plant flag in middle of field. Starting at one end, stopping in the middle and the other end stack them absolutions and Burpee‘s stacked up to nine reps.
Thang 2: Grab flag mosey back to front of school. Peoples chair and balls to the wall. Each person gave a 10 count, Second round 20 count, third round 30 count, fourth round 20 count, fifth round 10 count. Smoked.
Mary: Jane Fonda, oblique v-up, Star v-ups, Superman’s, humble Cross.
Praise: gratitude for all in life
Prayer: Unspoken