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Total count: 21

PAX: Dixie Chick, Buckeye, NAPA, Gump, Shut-In (Carpex), Cane Pole, wristguard, Space Jam, R-X, U03TTCSJXU0, WatchDog, Bing, Flight Nurse, morpheus, FIZZ, Blackout, Jingle

FNGs: None

Other PAX: R2, Safari, Thorpe

I've tried posting the backblast 3 times with no luck. I'll try to post the BB in the comments.

Total count: 21

PAX: Dixie Chick, Buckeye, Jingle, NAPA, Gump, Shut-In (Carpex), Blackout, Cane Pole, wristguard, Space Jam, R-X, WatchDog, Bing, Flight Nurse, morpheus, FIZZ, U03TTCSJXU0

FNGs: None

Other PAX: R2, Thorpe, Safari

Warmups: Mamba Night Clubs ICx 20 SSH IC x 30 Good Mornings IC x 5 Goofballs IC x 20 Merkins x 30

The Thang: Get into 2 Line Formation Learn the Secure Formation. (360 degree coverage) While here, do 10 SSH IC

Get back into formation and practice marching towards the playground. Stop 2 times to practice secure formation (Merkins and Squats)

When we get to Playground, mission arrives:

Mamba Platoon, you have been called upon to retrieve a top secret military weapon that has been stolen, disassembled, and scattered throughout the park. This weapon contain 6 pieces that when reassembled, forms an advanced fighting machine. In addition to locating the pieces, you need to find a litter containing a cloaking device that will allow our platoon to move throughout the park undetected. The most important part of the mission is that no man is left behind.

4 pax volunteer to carry the litter at the front of the line. Get into formation and March towards the graveyard. Coupon in the front. All other pax lunge walk. R2 took the lead as our navigator. Safari, Thorp and Safari stepped up and carried an enormous amount of weight. Way to step up!

Secure formation: 5 burpees. Grab the first sandbag and return to formation. Coupons up front and all other pax high knee March towards gazebo behind tennis court.

Secure formation (high Burpknees and Red Bull Smurf jacks). Grab sandbag at gazebo and link together sandbags to form a log. Return to formation and begin marching towards far entrance to Activity Center. (Double time to stay on pace).

Secure formation (X Factors). Link sandbags and continue in formation to GLOW parking lot.

Secure formation (Plank Jacks). Link sandbags and continue in formation to other end of parking lot.

Secure formation (Peter Parker’s). Link sandbags and continue in formation towards GLOW.

Secure Formation (Copperhead Squats). Grab Jack-o-lantern and assemble pieces into the shape of a person. Swap out the water bottles for Happy Jack Sandbag Man (285 pounds) and carry on litter. Pax farmer carry water bottles.

Head back to Maides Park Field in formation. When we arrive at field, put coupons down and line up on football field in a straight line.

Pick up the 6: One pax carries one pax across to opposite side of the field. When they get to opposite side of field, both pax return and pick up 2 more pax to carry across field. Rinse and repeat until all pax are carried across.

This may have been one of my top 5 most memorable F3 moments. Hambino volunteered to be the first pax to carry the team across the field. (Total stud move. 4th day in a row of his F3 career). Watchdog volunteered to be carried. In an athletic display worthy of a moment on ABC’s Wide World of Sports, Hambino assumed the position to piggy back carry Watchdog. Watchdog initiated the piggy backer movement by wrapping his arms around Hambino’s neck. Here’s where things got weird. Instead of wrapping his thighs around Hambino’s waist to complete the piggy back maneuver, Watchdog dangled his legs and inadvertently attempted to choke out Hambino over a 50 yard partner carry. Supportive video is attached for your viewing pleasure. My abs still hurt from laughing. Thank you Watchdog and Hambino for this incredible act of athletic comedy!

Move coupons to the basketball court.

2nd F Opportunity. @Napa saw an opportunity to clean up the field and we spent the next 5 minutes grabbing trash until the field and surrounding areas were clean.

The last exercise was Happy Jacks in honor of our secret weapon. 1 burpee and 1 SSH (cadence ct). Increase rep count by one each round. We were able to complete 7 rounds.

6th Man: Shut In from CarPex shared his journey of F3 with us.

COT: reminder about Accelerator on 9/10 and 9/11 ruck on September 11th. Prayers for Crockett and for a speedy recovery.

Thank you to everyone that came out to Maides park this morning to experience a little bit of what a GTE weekend is about. Great coffeteria afterwards at the Roastery.

Congratulations to Jingle for completing his 3rd week of the Mamba Challenge. At this rate his temporary tattoos will have temporary tattoos! Strong work Jingle.

Total count: 21

PAX: Dixie Chick, Buckeye, Jingle, NAPA, Gump, Shut-In (Carpex), Blackout, Cane Pole, wristguard, Space Jam, R-X, WatchDog, Bing, U03TTCSJXU0, Flight Nurse, morpheus, FIZZ

FNGs: None

Other PAX: R2, Thorpe, Safari

Warmups: Mamba Night Clubs ICx 20 SSH IC x 30 Good Mornings IC x 5 Goofballs IC x 20 Merkins x 30

The Thang: Get into 2 Line Formation Learn the Secure Formation. (360 degree coverage) While here, do 10 SSH IC

Get back into formation and practice marching towards the playground. Stop 2 times to practice secure formation (Merkins and Squats)

When we get to Playground, mission arrives:

Mamba Platoon, you have been called upon to retrieve a top secret military weapon that has been stolen, disassembled, and scattered throughout the park. This weapon contain 6 pieces that when reassembled, forms an advanced fighting machine. In addition to locating the pieces, you need to find a litter containing a cloaking device that will allow our platoon to move throughout the park undetected. The most important part of the mission is that no man is left behind.

4 pax volunteer to carry the litter at the front of the line. Get into formation and March towards the graveyard. Coupon in the front. All other pax lunge walk. R2 took the lead as our navigator. Safari, Thorp and Safari stepped up and carried an enormous amount of weight. Way to step up!

Secure formation: 5 burpees. Grab the first sandbag and return to formation. Coupons up front and all other pax high knee March towards gazebo behind tennis court.

Secure formation (high Burpknees and Red Bull Smurf jacks). Grab sandbag at gazebo and link together sandbags to form a log. Return to formation and begin marching towards far entrance to Activity Center. (Double time to stay on pace).

Secure formation (X Factors). Link sandbags and continue in formation to GLOW parking lot.

Secure formation (Plank Jacks). Link sandbags and continue in formation to other end of parking lot.

Secure formation (Peter Parker’s). Link sandbags and continue in formation towards GLOW.

Secure Formation (Copperhead Squats). Grab Jack-o-lantern and assemble pieces into the shape of a person. Swap out the water bottles for Happy Jack Sandbag Man (285 pounds) and carry on litter. Pax farmer carry water bottles.

Head back to Maides Park Field in formation. When we arrive at field, put coupons down and line up on football field in a straight line.

Pick up the 6: One pax carries one pax across to opposite side of the field. When they get to opposite side of field, both pax return and pick up 2 more pax to carry across field. Rinse and repeat until all pax are carried across.

This may have been one of my top 5 most memorable F3 moments. Hambino volunteered to be the first pax to carry the team across the field. (Total stud move. 4th day in a row of his F3 career). Watchdog volunteered to be carried. In an athletic display worthy of a moment on ABC’s Wide World of Sports, Hambino assumed the position to piggy back carry Watchdog. Watchdog initiated the piggy backer movement by wrapping his arms around Hambino’s neck. Here’s where things got weird. Instead of wrapping his thighs around Hambino’s waist to complete the piggy back maneuver, Watchdog dangled his legs and inadvertently attempted to choke out Hambino over a 50 yard partner carry. Supportive video is attached for your viewing pleasure. My abs still hurt from laughing. Thank you Watchdog and Hambino for this incredible act of athletic comedy!

Move coupons to the basketball court.

2nd F Opportunity. @Napa saw an opportunity to clean up the field and we spent the next 5 minutes grabbing trash until the field and surrounding areas were clean.

The last exercise was Happy Jacks in honor of our secret weapon. 1 burpee and 1 SSH (cadence ct). Increase rep count by one each round. We were able to complete 7 rounds.

6th Man: Shut In from CarPex shared his journey of F3 with us.

COT: reminder about Accelerator on 9/10 and 9/11 ruck on September 11th. Prayers for Crockett and for a speedy recovery.

Thank you to everyone that came out to Maides park this morning to experience a little bit of what a GTE weekend is about. Great coffeteria afterwards at the Roastery.

Congratulations to Jingle for completing his 3rd week of the Mamba Challenge. At this rate his temporary tattoos will have temporary tattoos! Strong work Jingle.

Total count: 21

PAX: Dixie Chick, Buckeye, Jingle, NAPA, Gump, Shut-In (Carpex), Blackout, Cane Pole, wristguard, Space Jam, R-X, WatchDog, U03TTCSJXU0, morpheus, Flight Nurse, Bing, FIZZ

FNGs: None

Other PAX: R2, Thorpe, Safari

Warmups: Mamba Night Clubs ICx 20 SSH IC x 30 Good Mornings IC x 5 Goofballs IC x 20 Merkins x 30

The Thang: Get into 2 Line Formation Learn the Secure Formation. (360 degree coverage) While here, do 10 SSH IC

Get back into formation and practice marching towards the playground. Stop 2 times to practice secure formation (Merkins and Squats)

When we get to Playground, mission arrives:

Mamba Platoon, you have been called upon to retrieve a top secret military weapon that has been stolen, disassembled, and scattered throughout the park. This weapon contain 6 pieces that when reassembled, forms an advanced fighting machine. In addition to locating the pieces, you need to find a litter containing a cloaking device that will allow our platoon to move throughout the park undetected. The most important part of the mission is that no man is left behind.

4 pax volunteer to carry the litter at the front of the line. Get into formation and March towards the graveyard. Coupon in the front. All other pax lunge walk. R2 took the lead as our navigator. Safari, Thorp and Safari stepped up and carried an enormous amount of weight. Way to step up!

Secure formation: 5 burpees. Grab the first sandbag and return to formation. Coupons up front and all other pax high knee March towards gazebo behind tennis court.

Secure formation (high Burpknees and Red Bull Smurf jacks). Grab sandbag at gazebo and link together sandbags to form a log. Return to formation and begin marching towards far entrance to Activity Center. (Double time to stay on pace).

Secure formation (X Factors). Link sandbags and continue in formation to GLOW parking lot.

Secure formation (Plank Jacks). Link sandbags and continue in formation to other end of parking lot.

Secure formation (Peter Parker’s). Link sandbags and continue in formation towards GLOW.

Secure Formation (Copperhead Squats). Grab Jack-o-lantern and assemble pieces into the shape of a person. Swap out the water bottles for Happy Jack Sandbag Man (285 pounds) and carry on litter. Pax farmer carry water bottles.

Head back to Maides Park Field in formation. When we arrive at field, put coupons down and line up on football field in a straight line.

Pick up the 6: One pax carries one pax across to opposite side of the field. When they get to opposite side of field, both pax return and pick up 2 more pax to carry across field. Rinse and repeat until all pax are carried across.

This may have been one of my top 5 most memorable F3 moments. Hambino volunteered to be the first pax to carry the team across the field. (Total stud move. 4th day in a row of his F3 career). Watchdog volunteered to be carried. In an athletic display worthy of a moment on ABC’s Wide World of Sports, Hambino assumed the position to piggy back carry Watchdog. Watchdog initiated the piggy backer movement by wrapping his arms around Hambino’s neck. Here’s where things got weird. Instead of wrapping his thighs around Hambino’s waist to complete the piggy back maneuver, Watchdog dangled his legs and inadvertently attempted to choke out Hambino over a 50 yard partner carry. Supportive video is attached for your viewing pleasure. My abs still hurt from laughing. Thank you Watchdog and Hambino for this incredible act of athletic comedy!

Move coupons to the basketball court.

2nd F Opportunity. @Napa saw an opportunity to clean up the field and we spent the next 5 minutes grabbing trash until the field and surrounding areas were clean.

The last exercise was Happy Jacks in honor of our secret weapon. 1 burpee and 1 SSH (cadence ct). Increase rep count by one each round. We were able to complete 7 rounds.

6th Man: Shut In from CarPex shared his journey of F3 with us.

COT: reminder about Accelerator on 9/10 and 9/11 ruck on September 11th. Prayers for Crockett and for a speedy recovery.

Thank you to everyone that came out to Maides park this morning to experience a little bit of what a GTE weekend is about. Great coffeteria afterwards at the Roastery.

Congratulations to Jingle for completing his 3rd week of the Mamba Challenge. At this rate his temporary tattoos will have temporary tattoos! Strong work Jingle.

Total count: 21

PAX: Gump, Buckeye, Flight Nurse, FIZZ, R-X, Shut-In (Carpex), Bing, U03TTCSJXU0, WatchDog, Jingle, morpheus, Cane Pole, NAPA, Dixie Chick, wristguard, Blackout, Space Jam

FNGs: None

Other PAX: R2, Safari, Thorpe

Warmups: Mamba Night Clubs ICx 20 SSH IC x 30 Good Mornings IC x 5 Goofballs IC x 20 Merkins x 30

The Thang: Get into 2 Line Formation Learn the Secure Formation. (360 degree coverage) While here, do 10 SSH IC

Get back into formation and practice marching towards the playground.  Stop 2 times to practice secure formation (Merkins and Squats)

When we get to Playground, mission arrives:

Mamba Platoon, you have been called upon to retrieve a top secret military weapon that has been stolen, disassembled, and scattered throughout the park.  This weapon contain 6 pieces that when reassembled, forms an advanced fighting machine.  In addition to locating the pieces, you need to find a litter containing a cloaking device that will allow our platoon to move throughout the park undetected.  The most important part of the mission is that no man is left behind.  

4 pax volunteer to carry the litter at the front of the line.  Get into formation and March towards the graveyard.  Coupon in the front.  All other pax lunge walk.  R2 took the lead as our navigator.  Safari, Thorp and Safari stepped up and carried an enormous amount of weight.  Way to step up!

Secure formation: 5 burpees.  Grab the first sandbag and return to formation.  Coupons up front and all other pax high knee March towards gazebo behind tennis court.  

Secure formation (high Burpknees and Red Bull Smurf jacks).  Grab sandbag at gazebo and link together sandbags to form a log.  Return to formation and begin marching towards far entrance to Activity Center.  (Double time to stay on pace).

Secure formation (X Factors).  Link sandbags and continue in formation to GLOW parking lot.

Secure formation (Plank Jacks). Link sandbags and continue in formation to other end of parking lot.

Secure formation (Peter Parker’s). Link sandbags and continue in formation towards GLOW.  

Secure Formation (Copperhead Squats). Grab Jack-o-lantern and assemble pieces into the shape of a person.  Swap out the water bottles for Happy Jack Sandbag Man (285 pounds) and carry on litter.  Pax farmer carry water bottles.

Head back to Maides Park Field in formation.  When we arrive at field, put coupons down and line up on football field in a straight line.

Pick up the 6: One pax carries one pax across to opposite side of the field. When they get to opposite side of field, both pax return and pick up 2 more pax to carry across field.  Rinse and repeat until all pax are carried across.

This may have been one of my top 5 most memorable F3 moments.  Hambino volunteered to be the first pax to carry the team across the field. (Total stud move.  4th day in a row of his F3 career). Watchdog volunteered to be carried.  In an athletic display worthy of a moment on ABC’s Wide World of Sports, Hambino assumed the position to piggy back carry Watchdog.  Watchdog initiated the piggy backer movement by wrapping his arms around Hambino’s neck.  Here’s where things got weird.  Instead of wrapping his thighs around Hambino’s waist to complete the piggy back maneuver, Watchdog dangled his legs and inadvertently attempted to choke out Hambino over a 50 yard partner carry.  Supportive video is attached for your viewing pleasure.  My abs still hurt from laughing.  Thank you Watchdog and Hambino for this incredible act of athletic comedy!  

Move coupons to the basketball court.

2nd F Opportunity.  @Napa saw an opportunity to clean up the field and we spent the next 5 minutes grabbing trash until the field and surrounding areas were clean.

The last exercise was Happy Jacks in honor of our secret weapon. 1 burpee and 1 SSH (cadence ct). Increase rep count by one each round. We were able to complete 7 rounds.

6th Man: Shut In from CarPex shared his journey of F3 with us.  

COT: reminder about Accelerator on 9/10 and 9/11 ruck on September 11th.  Prayers for Crockett and for a speedy recovery.  

Thank you to everyone that came out to Maides park this morning to experience a little bit of what a GTE weekend is about.  Great coffeteria afterwards at the Roastery.

Congratulations to Jingle for completing his 3rd week in a row of the Mamba Challenge.  At this rate, his temporary tattoos will have temporary tattoos on them. Strong work!

Total count: 21

PAX: It Wasnt Me, Chocolate Box, Cousin Vinny, Blue Steel, Clean Cut, Squeegee, niles, Woolley Bugger, Pony Express, McFly, GTA, blood donor, HairBand, Busted Grill, hoveround, Heisenberg

FNGs: None

Other PAX: Wolverine from Charlotte, Little Fish, The evidence, Trick or Treat

Warmups:

  1. Side straddle/seal claps/shark claps
  2. Pebble pickers middle and side to side
  3. Raggedy Ann’s
  4. Mountains/ Plank Jacks

Thang 1: Indian Run -cottirican one burpee then sprint to front. -if people are falling behind stop and side straddle hop until all are there

Life Guard Drills

Thang 2: Dora Life Guard -get a partner. One runs to water fully submerges then runs back -partner does sugar cookies. Push-up then roll over to big boy equals one. Do 100 of those.

Thang 3: Life saving drills Combine teams to have teams of 4. One runs to the waters edge. Others run down and carry them back. Take turns until everyone is saved 2 times.

Inter coastal stop to pick up the 6, 50 heels to heaven and 100 LBC’s

Same Indian run back! When get to field bear crawl to the AO.

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 8/20 -Location/Plan: TBA

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE

Tobytalk: -Thursday at 6:30pm -A chance to unburden your soul and grow with your brothers. -Location this week: TBA

Prayers: Gus cancer treatment, McFly daughter college bound, BD family school and family in ICU, Blue Steel son school bound, YMCA triathlon

Reminder: if your going to be dumb…..be tough!

Total count: 14

PAX: Blackout, Whirligig, Lightning, Hammer Head, Cane Pole, Jingle, Banjo, Birkenstock, Flight Nurse

FNGs: None

Other PAX: Honey Suckel Blue, Rocket, Baby Shark, Dial Tone

Warm-a-rama with a climax of Goof Balls ( for the kids )

WOD 25 Burpees -run a loop 50 Merkins

  • run a loop 75 Bonnie Blairs -run a loop 100 Squats
  • run a loop and then back down the ladder.

Mosey to the Sting Ray Core Workout 3 games of ???? Crawl Tag.

Mosey to the Beach Pee in the ocean.

Mosey back to the AO

COT Prayers and announcements before Flight Nurse started talking about rucking.

Another great day on the Island ????

Total count: 9

PAX: WNBA, Gump, Steak Knives, Whirligig, SEAHORSE, Sub Zero, Hallpass, Nozzle

FNGs: none

Other PAX: Fia and 2.0s

Started off with some Pump it up while the song played pump it up we did raise the roofs / mamba night clubs

SSH during the non pump it up parts

Gravel Pickers Monkey Humpers Toy Soldiers

Thang 1 - Soft Pitch 4 Corners

LBCx20 Incline merkins x10 Bear crawl Bonnie Blairs x20 Derkins x10 rinse and repeat

Thang 2 - WNBA

Sucky Cornhole

Pax split into 2 teams and played Cornhole till someone make a Cornhole

If not throwing the bag pax held Al Gore or Plank

Pax are not good at Cornhole

winning team did either American hammers, Big boys, Flutter kicks , star jumps, jump squats

losing team bear crawled then crawl bear or dying cockroach

ended in a circle plank where each pax acknowledged something they are grateful for

Total count: 11

PAX: Snooki, Special K, Jingle, Banjo, Chuckles, U03TTCSJXU0, Quinn, WatchDog, Drip, Bait and Switch

FNGs: None

Other PAX: None

Warmup: Mosey Good Mornings x 5 Hillbillies x 20 Mountain Climbers x 20 Chain Breakers x 10

Mosey to stadium entrance Mountain Motivators x 10 Rounds

Mosey to parking lot

Del Brown: Named after saltwater fly fisherman who developed spectacular Merkin Crab fly. 10 crucible Merkins then 25 yard Crab Walk 10 Regular Merkins then 25 yard Crab Walk 10 Alligator Merkins then 25 yard Crab Walk 10 Mike Tysons then 25 yard Crab Walk 10 Carolina Dry Docks then 25 yard Crab Walk 10 Burpees then 25 yard Crab Walk

Mosey to tennis courts

Albatross Arms A stupid amount of arm exercises ending with a 45 degree static hold 10ct from each pax.

Mosey around the tennis courts to release some of the lactic acid in our arms and shoulders

Pax Choice Mary: Pax calls out ab exercise. Group does said exercise AMRAP while pax runs to the end of tennis court and back. Repeat until each pax has picked an exercise.

Wall Routine BTTW x 5 ct Peoples Chair x 5 ct Hip Slappers x 5 ct Peoples Chair w/Rt leg up x 5 ct Australian Mountain Climbers x 5 ct Peoples Chair w/lt leg up x 5 ct

Mosey to AO

Captain Thurkin

6th Man: Chuckles shared how he got his name. You would never guess how.

COT: reminder about accelerator and 9/11 ruck.

Thanks to everyone who came out to my takeover Mamba week! Last day is tomorrow at The Combine. Don’t have FOMO tomorrow. Just show up. We’ll have fun!

Total count: 5

PAX: Soft Pitch, Clean Cut, King Tut, WNBA

FNGs: None

Other PAX: None

Warmarama SSH Windmills Merkins Monkey Humpers

Modified Loop Run Started by running to WB Park 50 merkins 25 pull-ups 25 dips

Kept running, and stopped at other entrance to WB Park. Held low plank while each PAX shared something they are grateful for this week.

Kept running loop until getting to first bridge. 25 jump squats at first end of bridge. Ran to other end and did 20 Bonnie Blair’s before continuing.

Kept running until we got to Mercer’s. Bear crawled from Mercer’s access to edge of water. Mosey’ed back to stone street.

Mosey’ed over to Neptunes (fine establishment) parking lot for 2 rounds of 4 corners. 20 mountain climbers 40 flutter kicks 12 wide grip merkins 20 curtsy lunges

Mosey’ed back to AO and braved the alleged risk of jellyfish for a nice cool down swim. No jellyfish to speak of.

COT - Clean Cut shared that one of the Citadel students he worked with this summer reached out to him to share that they felt really encouraged in their faith walk due to Clean Cut’s mentorship. Strong work, Clean Cut! Coffeteria at the workshop per usual. Enjoyed it!

Total count: 13

PAX: hobby lobby, U03SNUTKDE3, Captain Jack, last, morpheus, HairBand, wristguard, Gravity, Doubtfire, Parrot Head, Gump, Hahvard

FNGs: None

Other PAX: None

Warmarama 12x IC head-elbows-knees HEK 12 x Calf Raises oyo 12 x deep squats 25 x SSH

The Thang Mosey to pull-up bars Partner up with watch and write on the cardboard with Hobby’s sharpie.  Q will enter everyone’s days in an F3 spreadsheet.  Thanks @Vice

Sit-ups 1 min. Merkins # to failure 30-ft shuffle run time Pull-ups # to failure Fixed arm hang time I mile run. V-Reach Dips # to failure.

COT: Thank you for showing up, getting stronger, faster, and lasting longer. I’ve lost 25+ lbs, gained confidence in leading and speaking, made new friends and brothers, made my wife madder too often ????, made me more attentive to her and my kids, prayed hard for your struggles, and just able to be an overall better man. I’ve also been encouraged that good men working together can bring about real change rather than leading selfishly or being silent when men need to speak up on principal.  I’ve learned that we are for the betterment and unity in diversity of the community and have real faith that can make real change even if small steps.  So let’s keep F3 Strong for new and past HIMS and our community! Dogwood out.

Total count: 8

PAX: Einstein, Bambi, Luda, Mr Noodle, crosswalk, Mile High

FNGs: None

Other PAX: Spuds (Boone)

SSH x30 Baby arm circles x20 Grady Corn: arms in front, then T, then up, then T, then forward x50 Toy solder x10 Water Wheel x10

Pattycake Merkins:  PAX pair and run parking lot loop in opposite directions. Every time they cross partners complete x5 pattycake merkins. Complete 5 laps

Mosey to Bball courts

Dora Pace: Back peddle across court, 5 Bobby hurleys, jog back Workout: 100 hand release merkins 200 Squats 300 Imperial Walkers (300 each leg)

Finished with 4.5 laps of pattycake merkins

Strong work all. It is a privilege to lead and you all help motivate me.

Total count: 9

PAX: Cane Pole, Lightning, Dixie Chick, Flight Nurse, PomPom, Spare Rib, Whirligig, prospect

FNGs: None

Other PAX: None

we warmed up but most were already warm due to the Mule Mile that happens every Friday at 5 AM.

The 13 we will honor the lives of 13 soldiers lost last year in Afghanistan.

AMRAP Round 1 13 reps for 13 minutes -13 Sandbag Man Makers -13 Ruck Lunges DC Ruck a loop for a cool down

Round 2 -13 Sandbag get-ups -13 Ruck merkins Ruck a loop for a cool down

COT Sep 10 and Sep 11 are both days that will change you for the better. ask around and figure it out.

prayers for the kids of Cape Fear returning back to school.

Total count: 9

PAX: 10 count, Bing, Mr.Incredible, BabyBack, Chop Shop, Yak, Brackish

FNGs: RedBaron

Other PAX: None

Took a while for everybody to stop cursing @PumpkinPieChart for the misery he unleashed on them Wednesday, but eventually everybody settled down and started the warmorama. Headed over for three rounds of Lunge + Squat complex up the bleachers, then some walking incline merkins up, decline merkins down. Then the main event…the 90-second Individual Medley. The Pax chose burpees, merkins, reverse crunches and Bonnie Blairs…we started with 5 of each exercise, followed by a run up and down the bleachers. After completing everything, rest until the 90 seconds is up, then increase each exercise by 1 every round. Bing made it through 12 of each exercise before we all got tired of watching him. Indian Run around the pond to punish the victor. Ended with an ab Ring of Fire.

FNG Red Baron crushed his first ever F3 workout. Brackish keeps producing stud FNGs. Thanks, buddy. 4x4x48 next weekend…12 runs all over Wilmington; will preblast the locations/times next week. Ending at 4pm Sunday at Greenfield Lake, followed by pizza and tacos at Satellite. Thanks to the Pax of Stingray…it’s been fun. Moving up to Surf City tomorrow, and I’ll miss this group!

Total count: 17

PAX: mr.kotter, Chuckles, Special K, Snooki, blade, NAPA, Gasket, Snickers, Clean Cut, Circuit breaker (F3 Bruco), Jingle, Dumbledore, Gump, Flight Nurse, U03TTCSJXU0

FNGs: None

Other PAX: Wolverine

Warmup: OYO stretching

The Thang: 5 Ruckers departed led by @Snookie for some miles around downtown Wilmington.  @Gasket, @Special K, @Blade and @Jingle were part of Snooki’s A team.

The rest of the group joined YHC for a team focused group run up and down the hills between Ann St and Princess St.  We formed 2 lines and began running as a group.  The pax at the front of each line did a Scout Run by sprinting about 20 yards ahead of the group and then circles back to take over the 6.  We jumped out to a very aggressive start that had me worried about how I would get this entire group back to the AO together.  After a few rounds of sprints, the speed slowed down slightly.

At about the 1.6 mile location, we passed a lone DR pax from the mothership named Wolverine (Slaughter’s doppelgänger) who was more than happy to jump in line with the group of weirdos.  

When we got to the library parking deck, we changed up our running strategy.  What would a Mamba workout be without a snake reference.  This called for a Mamba Run.  We formed a single file line and began running up parking deck to the top level.  The pax in the 6 position weaved his way through the line of pax in a serpentine pattern to the front of the line.  We repeated this process until we arrived at the top of the parking deck.  We took the stairs down to the ground floor and resumed our scout run South bound down 3rd towards Nun St. NAPA kept asking when the fun was going to begin.  Were you not having fun yet???

We ran to the turn around at the bottom of Nun Street and stopped for instruction from the Q.

Quadraphilia:  each pax was instructed to run backwards as fast as they could to the intersection of Nun and S Front Street then run back to the turn around at the bottom of the hill.  Flight Nurse was hopeful that his backwards running would remove some of the miles we had accumulated during the morning’s run, but just like Cameron’s dad’s car from Farris Bueller’s Day Off, no such luck.  

While we regrouped from the first Quadraphilia run, YHC asked Snickers for a 20 count.  He may have broken speed records for how quickly he counted to 20 and provided the group with almost no rest.  This strategy did however, put Snickers in the lead for the second round of Quadraphilia.  After backwards running to the intersection, we regrouped into 2 lines and proceeded back to the AO.  

Today sucked but I ran faster and had way more fun running with all of you studs than I would ever have running alone.

6th Man: Snickers shared his journey of F3.

COT: prayers for Bedlam.  Reminder about signing up for the Accelerator and 9/11 Memorial Ruck.

It is an honor to lead this group of HIM and a blessing to be motivated by each of you. Love you all! - Steak Knives out

Total count: 2

PAX: morpheus

FNGs: None

Other PAX: Mr. T

Warm-A-Rama, with high knees and burpees, among other favorites

The Thang: Mosey to newly paved parking lot for some catch me if you can circuits. One partner bear crawls. The other partner does five push-ups then backwards run to bear crawling partner. Flapjack.

Mosey to tennis courts for some ladders up and down of three Burpees at one end, mosey to other end for stacking exercises, then mosey back. Three Burpee‘s, then mosey to other end for next exercise. Exercises are 10 Bobby Hurley‘s, 20 skaters, 30 lunges, and 40 squats.

Mosie long way back to the AO and finish strong with captain Thor!

Moleskinz/COT: Mr. T and I held serve at Break Point. Hoping other PAX can join the festivities soon! Great facilities for varied workouts.

Prayers for those traveling for vacation, to visit family, or take kids to school. Prayers for the teachers and administrators and for the PAX to fight the fart sack. Prayers also for those in need of healing.

It is an honor and a privilege.

Morpheus out

Total count: 4

PAX: Hoosier Daddy, Blackout

FNGs: None

Other PAX: Vice - F3 Churham

Vice - F3 Churham led us in whirlwind tour of timed events. It began with a 1 mile timed run moved to a series of 1 min max of mixed block and/body weight exercises and ended with max pull-ups and a shuttle ????????‍♂️. Strong work Vice and thanks for stepping in and leading us!

Total count: 12

PAX: letc, Squeegee, Goober, Pony Express, Pixel Pusher, Kingpin, Tripwire, Chinese Downhill, Heisenberg, hoveround, GEN-X

FNGs: None

Other PAX: None

12 PAX finished a sweaty 4 mile shuffle through midtown.

The route took us down a dark path, past Hoggard HS, along 41st St, up Park Ave, across College Rd, and around Long Leaf Park.

Great run and quality fellowship as we suffer through the summer to keep pushing each other along.

COT: Congratulations to LETC's parents on their anniversary and volunteers are needed for the YMCA triathlon (more details to come...)

Total count: 6

PAX: Goat, Roadie, Spin Doctor, WNBA

FNGs: None

Other PAX: Sherman

Warmups: Merkins Big Arm Circles Little arm circles Merkins Mamba Night Clubs Diamond Merkins

Main Thang:

With a KB, each PAX will complete the following:

100 KB swings 200 KB curls 300 KB Chest Press

After completion, PAX partnered up and completed 21s with Halos and deadlifts. Other PAX carried the Kb To a specific point and back

COT:

Toby Talk tonight at Hi-Wire Brewery at 6:30pm.

Gains and Growlers on Friday at Mad Mole at 6:30pm.

Total count: 10

PAX: 2 Buck Chuck, crosswalk, Liberty, 9-Ball, Brick City, Perks

FNGs: None

Other PAX: 3 2.0's: Crusher, Bacon, Princess Peach

Warmarama 24 SSH 10 Toy Soilders 10 Dark Troopers 10 Gravel Pickers 20 Little Baby Arm Circles

The Relays (Winning Teams choses exercise for both teams on each relay)

-Wheelbarrow relay- Everyone wheelbarrow walks to the first cone. Do 100 Merkins total. Wheelbarrow back.

10/5 Burpee punishment/reward

-Fireman carry relay- Fireman everyone to next cone, Do 200 Squats total. Fireman carry back.

20/10 Big Boy Situp punishment/reward

-Sprint Relay- Everyone has to sprint to palm trees, 300 LBCs total. Sprint back

20/10 Derkin punishment/reward

Ran to unfinished gagapit and decided to play a volleyballish kind of game instead.

Ran back to AO for COT

COT 2 Buck's VQ Sept 1st!

Prayer for upcoming school year, prayer for final vacations and camps (YMCA Dad's Camp in particular), prayer for healing and quick recovery for injured PAX.

Total count: 16

PAX: Tom Sawyer, It Wasnt Me, DemApples, niles, Bing, GTA, SOL, Sparky, Sub Zero, Gingeroo, wristguard, SEAHORSE

FNGs: Queso!

Other PAX: Beaufort, TKO real Q

Warmups:

  1. Yoga

Thang 1: more Yoga

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 8/20 -Location/Plan: TBA

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE

Tobytalk: -Thursday at 6:30pm -A chance to unburden your soul and grow with your brothers. -Location this week: Hi-Wire Brewery 1020 Princess St. Cugino Forno pizza next door

Prayers:works peace

Reminder: if your going to be dumb…..be tough!

Total count: 12

PAX: Steak Knives, WNBA, SEAHORSE

FNGs: None

Other PAX: None

PTs Menu was preformed. My personal favorite was the French (Fries) Surrender.

Total count: 8

PAX: Clean Cut, Shore, Chinese Downhill, Dribble (Tim)

FNGs: None

Other PAX: Pork chop, BeatBox, Shuffle

Warm up: jog, lunge and ham stretch, side lunge, side to side squat, lateral side to side squat, 90 90 hip rotation, leg sweeps, deep squat to reach, dead bug, cat&cow

Gob squats 4x10-12 Bulg split squats 3x8-10eL Single arm row 3x8-12 SLOW Rev crunch 2X8-10 DB Sumo Squat 3x10 slow intense reps.

Cot: Prayers for those with cancer, family traveling, and our pax friends visiting from Ohio/South Florida traveling back home today. Great coffeeteria with Pork Chop today at The Workshop

Total count: 5

PAX: Hush Money, Brackish, SOL, The Flying Wasp

FNGs: None

Other PAX: None

Warmorama: SSHxICx10, Gravel PickersxICx15, Imperial Walkers xICx10 The Thang: Ruckers rucked about 2.6 miles. Runners ran through Devon Park crossed over to Randall Pkwy on the cross city trail down to flying machine brewery and back to the AO. We covered about 4miles. It was an awesome run with some great F2. Strong work by all ????. COT: prayers for Ugly Stik as he deals with the stress of moving, and for Trump as he is putting in a lot of hours at work. Also the war in Ukraine.

It was an honor and a privilege to lead. Pony Express out

Total count: 10

PAX: Bing, 10 count, Sparky, Woodchuck, Chop Shop, Under Siege, GTA, 2_Scoops, It Wasnt Me

FNGs: None

Other PAX: None

WARMUP Pebble Pickers. Moroccan Nightclubs. Raise the Roofs. One Foot Squares (5 then reverse, then switch feet).

COUNTERAMA

Mosey to first parking lot.

THANG #1: 20, 40, 60, 80 S: Side Straddle Hops (Double Count) T: Toe Touches (Double Count) I: Incline Merkins N: Narrow Squats G: Groiners Mosey to the AO.

COUNTERAMA; NAMERAMA; CIRCLE OF TRUST

Prayers for family members with COVID.

Total count: 9

PAX: NAPA, Quinn, Jingle, Chuckles, Snooki, prospect, Bedlam, U03TTCSJXU0

FNGs: Hambino

Other PAX: None

Warmups: SSH x 30 Good Mornings x 5 Imperial Walkers x 20 Chain Breakers x 10 Merkin Hellevator

Broad Jump Blockees In a line, pax 1 will do an alternating blockee and then broad jump to the next set of blocks. Rinse and repeat using right hand on block all the way down the line until all pax complete blockees at each block. Return down the line using left hand on block. While waiting in line, hold Al Gore.

Brick in the wall: Form a straight line. Each Pax has a cindy. Perform Murder Hornets 3 rounds and then rifle carry Cindy to the tree and build a Cindy wall with the blocks. Return to the staring line and repeat with a new block. After 2 trips, go help the 6.

What is a Murder Hornet, you ask? Well, thanks for the question. Pax line up at the start. Murder Bunny 10 paces then: 10 Man Makers with coupon, 10 BBS w/coupon then 10 Lunges w/coupon. Rinse and repeat.

Return Cindy’s to their home and return to the AO

Welcome The Great Hambino to the gloom! Great EH Chuckles. I look forward to posting with you again soon.

COT: Prayers for Bedlam and Jingle. Save the date for Gains and Growlers this Friday at Mad Mole and for the Accelerator on 9/10 and the 3rd Annual 9/11 Memorial Ruck on 9/11.

Thanks for pushing me to get better today boys! I hope I was able to return the favor.

Total count: 2

PAX: Gumby

FNGs: None

Other PAX: None

It was looking like a solo day until Gumby came in hot with one minute to spare, strong work! We skipped the formalities and went straight to it. Merkin Mile on the speed bumps. Some pretty terrible 11's in the former Franksball Memorial Stadium and an assorted round of upper/lower/core exercises at the playground. Back to the AO for COT. Prayers for Amy Grant and his family and that all goes well with Zeke's discharge today!

Pleasure to lead as always.

Total count: 12

PAX: EPO, Dixie Chick, Banjo, WNBA, Flight Nurse, Captain Jack, Minnow, hobby lobby, Bait and Switch, WatchDog

FNGs: FNG Hot Mike

Other PAX: None

We have started a homecoming call to all the OGs, Has Beens, and long lost brothers. Root Down is one of the OG AOs, so every Wednesday we will be recruiting the old timers to LLP. If you know an OG or brother you haven’t seen in awhile, get him to LLP on Wednesdays. Yhc took the Q this week. You never know what old blast from the past you might see on Q next time.

It was nice and clammy this am, so we got our sweat on in a hurry. Warmorama 30 SSH IC 20 IW IC 10 GP IC

Tha thang Indian run to pull up bars for a circuit. 10 pull ups. Run to goose poop island for 10 box jumps. Run up stairs back to pull up bars. Rinse and repeat except 10 feet to bar 10 knees to chest

Mosey to the hill by tennis courts for 11s 10 merkins at top of hill 1 squat at bottom. Complete 11s Mosey back to flag.

Today was a smoker. It never gets easier but we do get stronger. Tclaps to Dixie for bringing the fng Ralph, aka Hot Mike. He’s a former college athlete so watch out. He’ll be smoking us in a couple of weeks. Yhc loves the growth but misses the old F3wilmington days too. Get y’all’s butts to LLP Wed so we can see your mug.

Always and honor and pleasure. LETC out

Total count: 5

PAX: Bambi, 2 Buck Chuck, Liberty, Mile High

FNGs: None

Other PAX: None

Warmarama 10 Gravel Pickers x IC 10 Mamba Arm Curls x IC The Thang Round 1: 10 Derkins Bear Crawl 10 diamond merkins Bear Crawl to relieve partner on Wall Partner has been holding BTW RnR 3 x Round 2: 10 Leg Squats each leg   Lunge to opposite wall 10 box jumps or 10 leg step-ups Lunge to relieve partner on Wall Partner has been holding Wall Squats RnR 3 x Round 3: 10 Freddie Mercurys x DC Walk-Mosey 10 Freddie Mercuries x DC Walk-Mosey Partner has been holding Plank RnR 3 x Round 4: 10 Derkins Lunge walk 10 Freddie Mercuries Lunge walk Partner has been holding Wall Sits RnR 3 x Mosey back to AO. COT: Prayers for Crockett and others Prayers for Bambi travel to Florida with family Thank you for showing up, getting stronger, faster, and lasting longer. I’ve lost 25+ lbs, gained confidence in leading and speaking, made new friends and brothers, made my wife madder too often ????, made me more attentive to her and my kids, prayed hard for your struggles, and just able to be an overall better man. I’ve also been encouraged that good men working together can bring about real change rather than leading selfishly or being silent when men need to speak up on principal.  I’ve learned that we are for the betterment and unity in diversity of the community and have real faith that can make real change even if small steps.  So let’s keep F3 Strong for new and past HIMS and our community! Dogwood out.

Total count: 8

PAX: 10 count, Pumpkin Pie Chart, Woodchuck, WNBA, Under Siege, 2_Scoops, GTA

FNGs: None

Other PAX: None

After the warm-o-rama the ruckers set out around the park and the runners roamed through the neighborhood.

COT: TKO is guest Q'ing Poseidon's Playground on Thursday.

Gains and Growlers at Mad Mole this Friday.

10 Count's 2.0 has the flu.