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Total count: 5

PAX: mr.kotter, Sugar Rush, Chernobyl

FNGs: None

Other PAX: Puddin- F3 Lake Norman

Warm up

Pearls on a string

Cot Prayers for Mr.Kotters mom recovering Prayers for our continued mission w the residents of Greenfield lake- next Friday is 1st Friday- see @sugarrush for details

Total count: 0

PAX: Big Tuna

FNGs: None

Other PAX: Roommate

Minimal stretching. Lots of running. Some talking. A little tumble. PAX completed 3.6 miles. Good job fellas

Total count: 4

PAX: Chardonnay, Wapner, Offering Plate

FNGs: None

Other PAX: None

3.5 miles through Vineyard/plantation

Total count: 9

PAX: Dixie Chick, Flight Nurse, Cane Pole, Milton, Leroy Brown, Top Cheddah, Jiffy Pop (JP), It Wasnt Me

FNGs: None

Other PAX: None

Warmup: SSH x 30 Good Mornings x 5 Imperial Walkers x 10 Gravel Pickers x 10

The Fuel Up:

Ruck 1 Lap around parking lot island: Baby Carry

10 Burpees with ruck in hands 10 Merkins with Ruck on 10 Ruck Swings 10 Ruck Overhead Squats

Ruck 1 Lap around parking lot island: Right hand farmer carry

10 Ruck Push and Press 10 Ground to Overheads 10 Ruck Pull Throughs 10 Flutter Kicks

Ruck 1 Lap around parking lot island: Left Hand Farmer Carry

10 Ruck Lunges: Ruck in front or overhead 10 Ruck Curls 10 Ruck Tricep Extensions 10 Ruck Burpee Jump Overs

Ruck 1 Lap around parking lot island: Overhead Carry

Circle Up: 1 pax has sandbag. Spin sandbag handoff. After handoff, pax does a wolverine burpee. Hold people’s chair until sandbag comes around.  10 rounds

Ruck 1 Lap around parking lot island: Front Carry

COT: Prayers for @banjo’s dad. We talked about our role as HIM in helping to slow and hopefully eliminate the extremely high rate of suicide with men, young and old. Reach out to your people and make sure they know feel loved.

Total count: 11

PAX: 10 count, EOM, Under Siege, Frosty Pupil, disco tea, Bellagio, Fresh Prince, blood donor, GTA, Yak

FNGs: None

Other PAX: None

WarmaRama Sealclaps x25 IC Goofballs x25 IC Potato Pickers x15 IC Mosey to the road

The Thang: Burpee Ladder 1 burpee at first speed bump 2 at second Etc until we reach 8. Double Speed Bumps count as 2!

No-Count DORA at shelter by BBall court. Exercises Foot-release Merkins Box Jumps/Step-ups Alternating Lunges Partner run is around Cabana's Circle and back. Each PAX completes two round of each exercise.

Holding Cindy Partner A performs Cindy (5 pull-ups, 10 Merkins and 15 Squats) Partner B holds Al Gore flapjack Two more rounds with the holds being boat and plank

Mosey back to flag for PAX Delight.

COT Prayer for Frosty's 2.0 with a baseball tourney out of town.

Prayers for everyone to be a HIM to those around him.

It was a pleasure and an honor to lead this morning!

BabyBack OUT!!

Total count: 2

PAX: Tripwire

FNGs: None

Other PAX: None

Warm up Squat Jacks Slow gravel picker Sun gods 15 Mike Tyson’s Run to steps

11s: bottom of stairs Froggers, top of stairs a 4 count side straddle hop. Bear crawl up, normal down

10 count

rolling of dice: exercises 1-6, pairs of two. Go up the stairs backwards, sprint down the breezeway, go down the stairs normally. 1 die: 50 - Burpee's 2 die: 100 - Squat Jacks 3 die: 50 - 3 Second hold LBC 4 die: 50 - 4 Sec Carolina Dry Dock 5 die: 100 - Alternating Bulgarian Split Squat (Single Count) 6 die: 75 - Foxholes

Total count: 4

PAX: Goat, Roadie, Bing

FNGs: None

Other PAX: None

EC: me 3.5 miles

Warmarama:

  1. Maniacs
  2. Goofballs
  3. Pickle pumpers
  4. Monkey Humpers

Thang 1: Sandy Dora One partner runs sandbag around parking lot. Other does lift. 100 swings, 200 shoulder press, 300 curls, 400 chest press.

Thang 2: Sandy Dora 2 50 squats, 100 rows, 150 deadlifts. Partner carry’s bag through parking lot anyone way they can except on their shoulder.

Prayer requests: goat’s granddaughter

Habitat for Humanity: -3rd Saturday of each month 7:45am until 2:00pm. Next on 1/29 at Daniels Boone Trail.

Coffeteria: Wednesday right after Stingray.

Chupacabra: Sign Up! The race will start at 8 AM on March 19, 2022. Carolina Beach State Park. Start and finish line will be at campsite number 49. Rent a camp site so you have a place to set up all your gear. Multiple people can share campsites. The run will be 4.167 miles. The Ruck will be 3 miles. Every hour on the hour we start a new lap. If you’re not there when I say go you’re out. This race is a test of you versus you. Last year we had over 30 people run further than they ever have in their life. This is the event to test yourself. Donate when you sign up to get some cool swag. All donations go to the first ever Cape Fear F3 Scholarship!

Total count: 7

PAX: Skipper (F3 Carpex), Milton, Dumbledore, Gravity, Sugar Rush, Southie

FNGs: None

Other PAX: None

28 degrees at 43’ but we warmed up quick with some SSH, Good Mornings, dark troopers, and copperhead squats all IC and led w/ alternating cold Qs. Then Skipper took the Ruckers and YHC took the runners to the hills of downtown. We saw a group of FIA PAX with the same idea as us we also looped one too many blocks which got us back to the AO a few mins late. But a good time was had by all. COT Gravity almost announced his plans to run for public office! Prayers for Banjos Dad, and Skipper took us out with a beautiful poem that he will hopefully share here or mumblechatter. Great to meet you Skipper and please feel free to add to this backblast from the Ruckers POV and all that I forgot from the COT ????. By the way anyone see Steak Knives this AM!? I coulda sworn he said he would join us this morning. ????

Total count: 9

PAX: Brackish, Squeegee, Goober, letc, smallthings, Trump, Ugly Stik, Flight Nurse

FNGs: None

Other PAX: None

Warm-O-Rama: 30 Seal Claps IC 5 Burpees OYO LET'S RUN!

Run out the main entrance to the park, across College Rd, down Lake Ave, left on 43 St to the Hoggard breezeway. Partner-up for a dora. Partner 1 does step-ups on the blue ledge while partner 2 runs up the stairs to the catwalk, down and back to partner 1. Repeat 8 times. Run around the back of the school past the stadium to the sports fields and out the back across the bridge to Roland Grise, then back up Lake Ave to the part and the AO. Roughly 3.5 miles.

COT Continue praying for Banjo's dad. Prayers for Kix and his family as they fight a cold. Grateful to have Brackish back in the gloom, his wife and new baby are doing well. Praise for Smallthings as he's crushing engineering tests and certifications. Grateful to have these HIM fight the fartsack and post in the frosty gloom!

Until next time, Pixel Pusher

Total count: 6

PAX: Hahvard, Tom Sawyer, Kramer, NAPA, Smuckers

FNGs: None

Other PAX: None

Six invigorated PAX found their starting points at #break-point this morning. We built our :eight: Block while we repped eight rifle carries and cindy lunge walks and reps of 8 count Squirrels and Overhead Press. This workout took more mental effort today than physical effort, but our fitness was pushed to build better men one block at a time. Get ready for your 8 Block at an AO near you!

Total count: 12

PAX: Beaufort, Beretta, BLACK LUNG, Circuit breaker, Drop Kick, Foo Foo, Goofy, Piglet, Snickers

FNGs: Lost And Found

Other PAX: Canary

Warm Up 20 SSH 10 Little Baby Arm Circles 10 Big Boy Arm Circles 20 Pebble Pickers

The Thang “The Wall!” 30 Coupons were pre-stacked into 5x6 wall next to a sign listing 4 different exercises. Each PAX grabbed a block and completed the first exercise, then ran 20 yards to another sign and began to rebuild the wall. PAX continued to grab blocks and complete exercise #1 until the wall was rebuilt, at which time they would repeat this with workout #1 on the new sign. Wash, rinse, repeat until all 8 exercises were complete

Exercises

  1. Lt Dan Rifle Carries
  2. Murder Bunnies
  3. 15 Block Squats + Back Pedal
  4. Tricep Extensions while walking
  5. 20 Gravediggers
  6. 10 Derkins + Sprint
  7. 15 Makhtar N’Diayes
  8. 30 American Hammers

The Wall reminds us that we all have goals that can sometimes be intimidating, but if we take it one block at a time and rely on our brothers for assistance when we need we can accomplish them all!

COT Announcements F3/FiA Convergence Ruck Half Marathon 1900 @ Oak Island pier on Friday Jan 28 Bring 30 lbs of canned goods for Matthews Ministry

Prayer Requests Brady’s surgery Foo Foo’s Aunt Mary Circuit Breakers wife’s job interview Drop Kick safe flight this Saturday

Welcome FNG Lost And Found!

Total count: 6

PAX: Allman Joy, Gravity, Sugar Rush, Crockett, NAPA

FNGs: None

Other PAX: None

Mission Principles

Warmarama 15 seal claps 15 goof balls 8 toy soldiers 8 windmills 8 dark troopers 24 mamba nightclubs 8 burpees

Mosey with Cindys to The Thang

Wheel of Misfortune

400m mosey Followed by circuit of 6 stations 25 blockees 25 Cindy chest presses 25 derkins 25 alpoes 25 Cindy squats 25 Cindy swings

10 yard rifle carry to flag in between each station 10 thrusters Rotate to next station 30 min

Mosey back to AO Mary

CoT

Total count: 10

PAX: Bellagio, 10 count, Yak, Sparky, Cabana Boy, It Wasnt Me, Under Siege

FNGs: None

Other PAX: None

Warm-O-Rama 20 SSH 20 Pebble Pickets 10 Abe Vigodas 20 Seal Claps 20 Goof Balls

Thang 1 Indian run to skate park lot. PAX did 11's with burpees and big boy sit-ups. PAX did a great job of pickibg up the six.

Thang 2 Indian run around the pond to the pavilion for a Dora. 50 derkins 100 American Hammers 200 Flutter kicks 300 LBCs

Mosey back to AO for 5 more burpees.

COT Bellagio - Good to see back after being sick for a few weeks. Pray for his M as she still recovers Sparkys Grandson possibly COVID. Frosty Pupil - Trying to find a Neurologist to treat his Tourettes Syndrome which is becoming harder to control. Chop Shop - Adoption Gobbler - Wife possible MS Geiger and his M All other unspoken prayers

Coffee with Sparky

Stay Frosty ☃️

Total count: 9

PAX: morpheus, McFly, Chernobyl, Banjo, Steak Knives, Doubtfire, Beignet

FNGs: Monkey Wrench

Other PAX: None

Warm-O-Rama: 30 SSH IC 10 Burpees OYO 10 Hillbillies IC

The Thang: mosey to the intersection at the entrance to LLP, do each exercise then mosey to the next speedbump/workout site, first round was done as a group so all knew the exercises then each PAX could proceed at their own pace. 5 burpees 22 merkins 20 squats down the steps to GPI, 20 step-ups (10 each leg) up the steps 10 mountain climbers 20 bulgarian split squats (10 each leg) 5 overhand pullups 5 underhand pullups Rinse & Repeat

mosey back to the AO All PAX got in around 2.25 miles

COT Praise for having our long lost Beignet back in the gloom. McFly's new job going well and great to have him posting regularly. Prayers for Banjo's Dad who's fighting covid. He needs ALL our prayers and the good Lord's healing touch.

Until next time, Pixel Pusher

Total count: 1

PAX: BetterCallSaul

FNGs: Imaginary Friend

Other PAX: None

Solo. We all agreed to dispense with the 0615 finish and do an hour of cardio followed by intense chest and leg exercises. BCS then bought everyone coffee and breakfast.

Total count: 5

PAX: mr.kotter, Pony Express, Gump, Trump

FNGs: None

Other PAX: None

Warmed up with some SSH x 25IC, gravel pickers x 15 IC, toy soldiers x 15 IC. We then headed out the back but Gump Hoffd my Q ???? and took us through the light. We circled up around Wrightsville then back down to Park, then south on Live Oak were YHC demonstrated where not to step in the potholes. After a quick hobbling recovery the guys came back for me and we circled back around Canterbury and up through Lincoln Forrest by the mall up to Park and back to Empie. We managed to keep a pretty good clip and if it weren’t for the pothole I was junk we’d a kept closer to a 8:15 pace. Good run fellas! COT prayers and praises for Sooner and fam celebrating the birth of their daughter. Prayers Banjos dad with Covid.

Total count: 15

PAX: Big Tuna, Boilermaker, Buffalo, Doormat, Dr Phil, Foot Fetish, JazzyJeff, JimmyV, Meltdown, Overruled, Pixie, Stevia, twinkle, Termite (Jack Hewett)

FNGs: None

Other PAX: None

7 runners (4.6 miles at 8:44/mile pace) and 8 ruckers traversed the streets of Southport on a balmy Tuesday morning. All men have it their all.

Prayers for @stevia as he travels this week. COT

Total count: 11

PAX: Goat, Roadie, Jiffy Pop (JP), Milton, morpheus, hoveround, Pixel Pusher, Banjo, Doubtfire, McFly

FNGs: None

Other PAX: None

Got a text from Fullerbrush this morning that he wasn’t feeling well so the coach pulled me from the bench to Q RFR. Started out with some Seal Claps, Gravel Pickers and Imperial Walkers then Ruckers rucked off and the Runners ran the outer loop down to Rose where we met up with Cornhole and his buddy running the same route as us. We stayed in the cross city trail to Hooker then hit Cahill dr to the parking deck where Skeeters fan club was waiting and cheering for him, but he played it cool and hung with the fellas for a continuation of the outer loop. Had to cut it short at the water tower on account of time but met up with the Ruckers st the clock tower and finished with a loop of the RFR lot. A good time was had by all. COT Morpheus shared a little bit about the Hanover baseball player that took his life last week. If you lined up every kid on the team he would’ve been the last you’d expect, he said. Always positive building people up. You just never know. Prayers for his family and friends. Prayers for Banjos dad with Covid on a ventilator. Prayers for McFlys coworkers fam with Covid. Prayers for Fullerbrush to get healthy and back on the RFR Q soon. Praises for all the 50K and 50 Milers from this past weekend!

Total count: 7

PAX: Frosty Pupil, GTA, Knuckle Puck, Space Cowboy, Under Siege, Sparky

FNGs: None

Other PAX: None

EC: GTA and Frosty Pupil joined fire some Kettle hell.

Warmorama:

  1. 20 side straddle hops
  2. 5 burpees
  3. 20 seal claps
  4. 5 burpees
  5. 20 shark claps both sides
  6. 5 burpees

Thang 1 Ruckers head down the road. Runners run to next speed bump past them then back peddle to them. Keep doing this until get to the end of the road. On way back runners run to Ruckers then run back to last speed bump. Keep doing this until back to the AO. Ended with 3/4 mile run in two parking lots while Ruckers did 1/2 mile. Ruckers we’re our Suns and we kept circling them!

Prayer Requests: Help us bear the weight of this moment. Help us to do right, so we can live right, so we can lead right so we can leave right!

Sieges neighbor.

The first ever F3 Scholarship is under way and we need your support. Only two events will exist this year to raise funds for this. Whatever we raise will be what the scholarship is. The first event was a 50/50 raffle. 5 dollars per ticket or 5 tickets for 20 dollars. This was done at the Christmas Party on 12/18. Snooki won and put his pot back towards the cause so we are already at $1,000.00+. Bambi then took half of his Slimpossible funds towards the cause too bringing it to $1,150.00! The Chupacabra is the next chance where donations made will go back to this cause. With at least a 25 dollar donation you will walk away with some sweet swag! To donate, Venmo @F3CapeFear and put in the subject line that it’s for the F3 Cape Fear Scholarship!

Tobytalk: Thursday at 6:30pm. Location TBA. This week at Ogden Tap Room.

Coffeteria: Wednesday’s right after Stingray!

Habitat for Humanity: Third Saturday of each month. 7:45am until 2:00pm. Location- Daniel Boone Trail. Next on January 29. Siding snd roofing work to be done!

Total count: 4

PAX: Bambi, Beaufort, SEAHORSE

FNGs: None

Other PAX: None

Warmorama consisted of all the usual stuff…SSHs, gravel pickers, etc. Threw in some copperhead squats, little baby arm circles, and toe curls to warm up the extremities for what was to come.

Each PAX grabbed a cinderblock and took their spot in the parking lot. The lucky number of the day was 30. We did 30 reps of a crap ton of functional exercises, including things like really deep squats (to improve our twerkability), chest presses (to enhance our ability to bounce our pecs in front of our Ms), and Romanian deadlifts (to enhance our ability to safely lift cases of adult beverages to and fro). These are just a few examples, but all movements that will enhance our quality of life.

Ended the workout with a few experimental exercises. This is where the rubber really met the road, as we worked we worked tirelessly to retire the workout on a high note! Ok, so the joke deliveries were much better in person. In summary, we carried the DDC tire back and forth in PAX pairs. We ended with cinderblock partner deadlifts with blocks stacked up on rich mahogany boards. Thanks to my DDC guinea pigs.

Cot: Props to those who ran ridiculously long distances this weekend. Prayers for folks recovering from illness or injury. Prayers for Seahorse’s family as they seek out the very best treatment for his 2.0.

????

Total count: 9

PAX: ChutesNLadders

FNGs: None

Other PAX: None

Side Straddle Hops Mamba NightClub Pebble Pickers Alarms clocks. oYO 5 freddie mercury Burpees

Parking Garage Beatdown Partner up Wheelbarrow up first ramp Bonnie Blair’s 5

Sprint up 2nd ramp Bonnie Blairs 5

Wheelbarrow Up 3rd Ramp Bonnie Blair’s 5

Peaked at Top of The Urban Mountain 11’s with Bear crawls Alarm clocks Carolina dry docks

Held Al Gores and talked about how we can rest better.

Down stairs Lunge back up stairs

Field day style with Skips across parking garage

Mosey Back to AO

Total count: 3

PAX: Tom Sawyer

FNGs: None

Other PAX: None

2 PAX rucked a little over 4 miles in the Holly Tree area. Started the day with all three Fs.... Fitness (F1), Fellowship (F2), & Faith (F3)

Total count: 12

PAX: Whaler, Blackout, flamer, Franks, hooch, Short rib, trolleystop, EPO, Hoosier Daddy, COOKIE, Redline

FNGs: None

Other PAX: None

11 Pax started at The Lion and enjoyed a nice run the back way to the beach around the lake and home. We finished mostly together and added 1! Strong work today.

Total count: 7

PAX: Trump, Squeegee, Blue Steel, Goober, flounder, tank

FNGs: None

Other PAX: None

It was a perfect, calm, 40 degree morning to run on the edge of the North American continent. We headed north and ran beside the calm Atlantic lake and ran to the rhythm of the ripples rolling in.

Trump led the convo up front. Goober kept the mumblechatter rolling with the 6. Not a better way to start the day. It was an honor and a privilege to lead today.

LETC out.

Total count: 4

PAX: Hahvard, Shakedown

FNGs: None

Other PAX: Offering Plate

Warmarama: SSH, Imperial Walker, Moroccan Nightclub, Raise the roof, all in cadence to 25 Mosey to the loop 10 burpees OYO Thang 1: lunge walk two light poles, jog back to start, duck walk, jog back to start, 10 squats. Rinse and Repeat x 2 more circuits Thang 2: Catch me if you can: partner A runs backwards, partner B does 3 burpees then runs to catch A. Continue around the loop Mosey back to the AO Mary: flutter kicks, hello dolly, Freddie Mercury, big boy sit ups COT: Prayers for Pax that we are missing to heal up and get back to the gloom. Especially Nozzle, Mittens, BamBam, and Shines. We miss you guys! It was really awesome to have Shakedown and Hahvard post this morning, both excellent Men that bring quality to our circle. Strong work by all! OTC out.

Total count: 5

PAX: Cookout, Pony Express, Redline, R-X

FNGs: None

Other PAX: None

Run-Merkins-Suicides/Merkins-Run-Got Lost- Merkins-Run

Total count: 3

PAX: Hush Money, Trump

FNGs: None

Other PAX: None

YHC showed up to an empty parking lot at 0528 but was soon joined by two other brave souls right at 0530. YHC had a loosely formed plan for an upper body beards on, but allowed some unsolicited input from Trump and YHC couldn’t argue that a nice little yog at conversation pace did sound appealing. So we proceeded to cover a little over 4 miles while also cranking out 100 merkins along the way. Great fellowship as always and a reminder that you know you have brothers in F3 that won’t let you post alone!

Total count: 15

PAX: Big Tuna, Buffalo, Dr Phil, Flyboy, Foot Fetish, Meltdown, Overruled, Ramses, Termite (Jack Hewett), Top Hat - Rob Potter, twinkle

FNGs: NONE

Other PAX: Boilermaker, Jockstrap, Stevia,

Warm Up

15 Seal Claps 15 Pebble Pickers 20 Little Baby Arm Circles 10 Big Boy Arm Circles OYO Leg Stretch

The Thang HIIT Me Baby One More Time Each PAX Sprinted at 100% until failure, at which point they moved to three stations of three different “Rest-ercizes” consecutively until they made it back to the BOLT! (Sprint) sign. Lather. Rinse. Repeat.

Simultaneously one PAX did Tractor Tire Flips for 32 yards, completed 32 Hammer Slams (16 each side) and flipped the tire back to the starting position, at which point he tagged in another PAX to do the same, until everyone completed the Tire Flips.

Rest-ercizes

Station 1 32 Squats 16 Lunges (each leg) 16 Daniel San (each leg)

Station 2 16 Step Ups (each leg) 16 Makhtar N’Diayes 32 Tricep Dips

Station 3 32 American Hammeds (double count) 32 Overhead Press 64 LBC’s

COT Announcements F3/FiA Convergence Ruck - January 28th at Oak Island Pier, meet at 7pm, Launch at 7:30.

Total count: 5

PAX: Matt Foley, Hoosier Daddy, Teachers Pet, Le Pew

FNGs: None

Other PAX: None

5 pax showed up on a chilly morning to start their weeks off right. As the Q for such an impressive group of men I tried to jump straight into an inspired warmarama but right next door FIA had a light up bicycle and a full blown rainbow unicorn.....Hoosier swore it was a centaur but we knew better. It was all a bit distracting so a moseying we went for the picnic tables and columns. We set up 5 stations for some circuit training with a ruck at one station. The Pax with the ruck was the timer for all the exercises. We worked upper body, core and legs. Great job by all and outstanding chatter as well, have a week boys!

Total count: 9

PAX: Under Siege, GTA, 2_Scoops, It Wasnt Me, EOM, Chop Shop, 10 count, Bellagio

FNGs: None

Other PAX: None

Warm Up: Pebble Pickers x 15 IC Mountain Climbers x 20 IC Runners Stretch x 10 sec. each leg Moroccan Night Clubs x 10 IC, Michael Phelps (forward and backwards x 10 IC) SSH x 20 ish IC

Thang 1: Indian run to skate park. Battleship rope stretched out along side of parking lot in grass aprox. 300 ft, 450 lbs. Divide into groups of 2, rope group pulls the rope in then runs it back out. Other PAX complete sets of 25: hand release merkins, squats, big boys, SSH. Once each group was done second round on the rope was groups of 4/5 same thing pull it in run it out.

Thang 2: Half the rope and PAX spread out carrying a section on each shoulder – Santa Sleigh style. Not quite a mosey not quite a walk the long way back to the AO. Each speed bump different exercise while continuing to head toward AO, rifle carry & shoulder press. Load the rope in the truck, that’s a wrap.

COT: Prayers for EOMs father with his sight/eyes. Props to all PAX who competed in the Southern Ultra this weekend.