FNGs: Welcome FNG “Hi-YAH”
Warm Up: SSH IC and stretching
The Workout: 60 minutes of Ulimate Frisbee with ascending burpees on the score.
Mary: None
Announcements: Q-em All Challenge and Triple Ruck Series for Holly Springs races in 2026 with Breach.
T-Claps (Recognition): The guys who helped the Hope Closet over the weekend.
Prayer: Ausfart’s wife and our military in the middle east.
FNGs:none
Warm Up: ssh, willy mays hays, mtn climbers, sir fazio arm circles
The Workout:
PAX moseyed around the side of Oakview to find a wall. Each PAX performed 5 wall balls while everyone else held a standard plank. We lined up on the wall for a 10 count from each PAX while passing 20lb ball back and forth
Moved over to the track for 4 rounds of 20 merkins, 30 squats and 20 wwi. After each round we ran a lap.
Moseyed to basketball court for a round of 10 slam balls while PAX held a plank.
Mary: Finished off with several rounds of core and stretching .
Announcements:none
T-Claps (Recognition): none
Prayer: prayers for RogerRoger who had throat surgery
FNGs:
None
Warm Up:
Standard Assembly and Transport Readiness
The Workout:
Mosey/Navigation of the neighborhood terrain and some lessons along the way. Working to bob the bumps and the vehicles along the way.
Mary:
Disassembly and clean up
Announcements:
Q’em All challenge and Post Challenge are out on slack, actively tracking 13 Q’em All participants and 7 AO Post Challengers.
T-Claps (Recognition):
None
Prayer:
Prayers for all the injured PAX, Mike, Care Takers, 911 Dispatchers, First Responders, and Fire
Warm Up: Started the warm-up with some Side Straddle Hops, Frankensteins, and Willy Mays Hays to get the muscles moving before the main event.
The Workout: The main event started as one big group with a Burpee on the frisbee drop, but then a few more showed up, and we had to split into 2 games.
Many discs were dropped, and many burpees and squats were performed, but we got the job done, and everyone walked away relatively unscathed.
Announcements: Q them all and set a number of weekly workouts challenges are active and running. If you complete the Q-Them all challenge, you will receive a custom shirt.
Prayer- General Prayers
FNGs: NONE
Warm Up: Good Mornings, Windmills, Franks, Sir Fazios, Seal Claps, Overhead Claps, Willy Mays Haze
The Workout: Partner Up and Execute a MURPH with the time allowed. Partner 1 ran the .5 mile loop around the soccer fields while partner 2 executed the Pullups, Merkins, and Squats. As the .5 mile loop completes the partners switch. The goal was to complete 100 pullups, 200 merkins, and 300 squats as a team. All teams met that goal!
Mary: Freddie Mercs, Supermans, WW2s, Pickle Pounders, Homer to Marge (it is almost Valentines Day after all)
Announcements:
Prayer: Prayers for the sick/injured PAX and for those recent celebs with public cancer fights. Reminder for all men to stay on top of their screenings, even the uncomfortable ones.
FNGs: None
Warm Up: Goodmornings, Daisy Pickers, Arm Circles, Seal claps, Overhead claps.
The Workout:
Pyramid Workout. Walk up then back down.
2 burpees
4 jump squats
6 merkins
8 LBCs
10 leg raises
12 Lunges
14 calf raises
Mosey
Mary: Stretching
Announcements: Regional challenges
Prayer: Injured Pax and Pax Traveling
The Thang
Jack Webb BTTW w/ Hallelujahs I/C to 20 twenty Raises, increase by 20 sec each round I/C and raises
Inch worm to ledge.
Bulgarian split squat 10 each leg
Broad jump to flag
Wheel barrow to rock/ rock flip up hill (switch)
Squirrel Squat with Rock 10 and 20 reps
Lunge walk down with rock
Bear crawl
Bulgarian 10
Inchworm
JWBTTW increase by 20.
Repeat cycle 3x
Better Late Than Never – Backblast Disney January 8, 2026
Warm Up: Step ups rotating with wall sits until it burned.
The Workout: Dora style goblet squats 50, reverse lunges 100, and mountain climbers 150 with bear crawls on the turf. Finally, John Cusack those blocks back to the cedar den and Mary.
Banana Seat got the shirt memo, Best in Show brought burpees and Spider Man, SoftServe brought 2.0 Chief and looks forward to trimming the cedar den, and F3 veteran @Blue Crush just moved in the neighborhood and can’t wait til the next Disney workout.
Prayer: Gratitude and Trust
Better Late Than Never – 3-Alarm Backblast January 13, 2026
DFNGs: Friday Night Lights, Hazmat, Yogurt
Warm Up: 3-Alarm introductions – A regular 23-year-old, only limited by mobility
The Workout: 🚨🚨🚨 🏈🏈🏈 🔦🔦🔦 Three PAX lit up the streets of Holly Glen on a Tuesday night. Davis TeitelbaumF3;3Alarm was locked in with his head on a swivel, defending against the pass rush. HazMat kept shouting, “They can’t stop the run!” Friday Night Lights went for it on fourth and goal and scored! YHC closed us out in a post-game celebration.
Mary: Not present
T-Claps (Recognition): Friday Night Lights debut; Hazmat return to 3-A Run
Prayer: The usual, Domino pizza delivery drivers, Emergency responders, Call takers, Dispatchers
Better Late Than Never – Cletus Backblast January 23, 2026
“Different In A Good Way” Five men strengthened our legs.
Warm Up: Dynamic warmup leg swings (f/b and l/r).
The Workout: Found our quads when we dug in our heels on step ups and squats. We found the sledding hills of Womble and enjoyed monkey humpers, merkins, mountain climbers, and one-legged squats.
Mary: Finished with 1970s yoga. Everyone learned something today! Legs and prep for pending ice storm. Be prepared!
Announcements: Accept the F3Southwake Q’Em All Challenge. Use the same spreadsheet for your own accountability
Prayer: Safety in the pending “ice storm” (that never happened LOL)