Total count: 3
PAX: The Alchemist, Flight Nurse
FNGs: None
Other PAX: None
Warmup: -side straddle -shark claps -seal claps -press hops -cheerleaders
Thang 1: Escalate the Park -2 miles -every quarter mile do an exercise then escalate them up
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat! -PPC and health issues -Classified’s journey
Challenges: -Who will be the 59th and only 3rd MonTuGaThunder Ray of 2025:
-MonTuGaThunder Ray Bolt Repeats Battle for the Dinner 2025:
-Kingtugas 2025! That’s MonTuGaThunder Ray + EC/Castle Black:
-Who’s the next King in the North!That’s Qing Castle Black at 5:30am then dashing to Bowsprit to Q at 7:00am!
-Stingray PAX of the Month:
Announcements: Upcoming events: -Cape Fear F3 T-Shirt order is here!! -10/25 8-12 Ironman support! Help raise F3 Cape Fear Foundation funds! The more volunteers the more we get given to us! https://ironman.volunteerlocal.com/volunteer/?id=92977&job_name=transition%201%20bags
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 10/18/25 -location: New Haven Place -Task: Miscellaneous framing
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA
Reminder: “Cowards leave innocent people in the path of evil. Cowards layer deception on their evil. They make it appear they are putting up a fight but give way to excuses and explanations. They are enablers of wickedness. They aren’t just afraid of fighting, they’re afraid people will know they’re afraid of fighting!”
Total count: 2
PAX: Steak Knives
FNGs: None
Other PAX: None
Warmup: Seal Claps x25 Gravel Pickers x8 Merkins x25 Toy Soldiers x10
Bedlam was an idiot and decided to tweak his neck sleeping and was hoping more PAX would show up for his plan, but they let him down.
You know who you are…..
So, Steak Knives was a great sport and let me modify on the fly! So we rucked up and headed to the stairs at Goose Poop Island for some 11’s
Sandbag Rows and Low Ruck Squats with Bear Crawls up the stairs.
Then we rucked back to the parking lot as we chatted about life and what’s going on!
Then back at parking lot, we did a parking lot ladder. At each line, do an Overhead Press and throw bag down one lone further up, then run to end of parking and return. Went the whole way up, and then we were done!
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 2
PAX: Dogwood
FNGs: None
Other PAX: None
Typical warmerama...Seal claps chain breakers, Windmills, copperhead squats, butt kickers
the thang:Mosey to courts for some Paula Abdul Lunge walk 2 corners 25 Carolina dry docks bear crawl back 1 corner for 25 heels to heaven. repeat for 2 rounds
grabbed a coupon and headed to shelter for some pyramid action.
10 big boys, 15 tricep extension, 20 lbc, 25 tricep merkins and then back down
10 squats, 15 curls, 20 calf raises, 25 overhead press and then back down.
Great chatter and fellowship with Dogwood.
Also, thanks for the coffee!!
Total count: 7
PAX: Hermey, Busted Grill, Torpedo, Tartan, Crane, Zeus
FNGs: None
Other PAX: None
7 walkers and Ruckers started in the dark and explored RiverLights neighborhood and found the light they were looking for. TClaps to Crane who did his VQC. - virgin coffee Q. Prayers for Flo‘s friend, and Tartan‘s new grandchild and their family.
Total count: 7
PAX: EOM, 10 count, Rust Bucket, blood donor, Tuco, The Alchemist
FNGs: None
Other PAX: None
Hillbillies Toy soldiers Chain breakers Mountain climbers Merkins
The thang: Good Ol fashioned WAR Two pax select a card, higher card wins and faces the next Pax, while the others do Mary (2 rounds) Face cards are 25 reps of an exercise Number cards are times 2 that card. The pax that loses the round does 5 burpees
Merkins Freddie mercuries LBC
The thang 2: We circled up and played war together. The number of the card thrown was the rep number, the winner of the hand didn’t have to complete the exercise, which consisted of Merkins LBC Flutters Squats to name a few. (The Alchemist won War)
If you lost all your cards, join in on Mary with the other pax
The thang 3: Blackjack for 2 rounds Cards were dealt and the sum of your hand were the reps. Blood donor won with 21, he called out burpees ????
2 hand was dealt and Rust bucket hit 21 with his third card (merkins were called)2 pax busted and had to add 10 onto their busted hand
Announcements: Stingray to the Sea and back. Yours truly will be the Owner of organizing. (Date and more information ASAP) Habitat tomorrow after castle black and Ruth’s for breakfast Ironman volunteer next Saturday at WBP No Baywatch this week, come to Castle Black (Ogden) The combine (maides park) Surf city Iron island (CB)
Prayers for 10count and having his daughter in town safe travels back to school Alchemist and family All the prayer we hold in our hearts Love Yas
Total count: 2
PAX: Pixel Pusher
FNGs: None
Other PAX: None
I was moments away from grabbing my ruck and joining the FD crew, when a headlamp and an illuminated dog collar appeared out of the trees. Pixel and Skeeter spared me a solo Q.
We did a brief warmup with some yoga-ish moves, SSH, and some imperial walkers, and then departed for a round of speed bumps. Add an exercise at each bump: 5 dry docks 10 squats 15 mountain climbers 20 flutter kicks 25 merkins 30 lbc Last round pixel called bear crawl to the bars.
Take a lap around the lot each round: -2 rounds max pull ups -attempted band offset pull ups, but the band was too stretchy (aka arms too weak!) -Alternated typewriters to failure -stem between the posts for assisted 1 arms
Next up: 3 rounds 5 dips, 20 bar row, 20 squats
Finished with jump/bar press (muscle up practice), but the arms were toast!
COT Grateful for this community Seaside shuffle tomorrow!
Total count: 5
PAX: Rip Rap, The Processor, Total Eclipse, Wapner
FNGs: None
Other PAX: None
Quick warmup with pebble pickers and toy soldiers. Ran together as a tribe for 4.5 miles around the PN area. COT: Bill and his health. Dale and his health (leg). Thankful to be able to run and for the men of F3.
Total count: 6
PAX: Redline, Hoosier Daddy, COOKIE, Tombstone, hooch
FNGs: None
Other PAX: None
Rawhide led the Eagles once again and following a mosey to the tennis courts, we sprinted, lunged, merkined, and squatted for a brutal total body beatdown. Strong work by all ????????
Total count: 5
PAX: Steak Knives, Jingle, Atomic Wedgy, Vandelay
FNGs: None
Other PAX: None
Warmorama 50 SSH, 25 HRM
THE THANG equipment :60 pound blob and 60 pound sandbag
Two packs team up one pax squats and throws blob the other packs rifle carries sandbag to drop point and does sandbag burpee.
The other teams run around the block until they catch back up with sandbag and blob. At this point teams swap out, the team that was on the equipment does 25 hand release merkins and then begins running around the block.
Cycled through teams three times.
Mary 50 big boy situps, 30 Heals to Heaven, 30 flutter kicks, one minute low plank, one minute high plank. Mosey to the bottom of the stairs and step on every third stair.
COT Prayers for atomic wedgy, and Jingle travel .
It was an honor to lead and be lead, Flight Nurse
Total count: 2
PAX: Dogwood
FNGs: None
Other PAX: None
Just me, Dogwood, and Dolly!
We went for a 20-minute mosey.
Then Dogwood was my guinea pig for a game I’m working on with the F3 Deck called Go Burp!
That’s it. We prayed, and then got outta there!
PISTOLS FIRING!! GOODNIGHT VIENNA!!
Total count: 11
PAX: Pixel Pusher, letc, SOL, Kopi Luwak
FNGs: None
Other PAX: Pollen, Chernobyl, Blue Steel, Niles, Anigo Montoya, Down Under, Ghosted
Cooler temps made for great running
Warm-a-Rama
Late arriving PAX joined with no urgency whatsoever.
Run out of Park to UNCW, up ramps to top lap at parking garage, back to AO by 6:18.
Great morning. Thanks all for joining.
It is an honor and a privilege.
Morpheus out
Total count: 3
PAX: The Alchemist, Walk in the Park
FNGs: None
Other PAX: None
EC: jog/walk with lil ole me
Warmup: -pebble pickers -hillbillies -Abe vigodas -imperial walkers
Thang 1: Casino Royal -6 exercises.
-Roll the dice. One dice will give you the exercise to do. The other will be multiplied by 5 for the reps. -based on what you get everyone else has to move around to a different exercise -with 15 minutes we doubled down and the second dice multiplied by 10!
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat! -PPC and health issues -Classified’s journey
Challenges: -Who will be the 59th and only 3rd MonTuGaThunder Ray of 2025:
-MonTuGaThunder Ray Bolt Repeats Battle for the Dinner 2025:
-Kingtugas 2025! That’s MonTuGaThunder Ray + EC/Castle Black:
-Who’s the next King in the North!That’s Qing Castle Black at 5:30am then dashing to Bowsprit to Q at 7:00am!
-Stingray PAX of the Month:
Announcements: Upcoming events: -Cape Fear F3 T-Shirt order is here!! -10/25 8-12 Ironman support! Help raise F3 Cape Fear Foundation funds! The more volunteers the more we get given to us! https://ironman.volunteerlocal.com/volunteer/?id=92977&job_name=transition%201%20bags
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 10/18/25 -location: New Haven Place -Task: Miscellaneous framing
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Mellow Mushroom on Oleander!
Reminder: “Cowards leave innocent people in the path of evil. Cowards layer deception on their evil. They make it appear they are putting up a fight but give way to excuses and explanations. They are enablers of wickedness. They aren’t just afraid of fighting, they’re afraid people will know they’re afraid of fighting!”
Total count: 3
PAX: Tombstone, Hoosier Daddy
FNGs: None
Other PAX: None
Rawhide on the Q down south. Good total body beatdown with the mumblechatter at an all time high ????????
Total count: 4
PAX: Bunny Slope, Chernobyl, Fire Marshall Bill
FNGs: None
Other PAX: None
Warm-a-rama
Windmill x 10 IC World's Greatest Stretch
A year ago, one of us was barely holding on— Struggling in silence, drowning in the chaos. Then came a hand. Then a voice. Then a circle. Not of judgment, but of trust.
We weren’t lifting weights. We were lifting each other.
Fast-forward to now: We’re climbing cliffs together, literally and spiritually. Sick or sore, late or on time (cough), We show up.
As we continue LOOKING FORWARD: There’s more ahead. More sunrises. More hard truths. More men who need exactly what we found. We keep stepping. Not because it’s easy—But because we know what it’s like to be carried.
COT: We gave thanks—for the pain and the progress
MOLESKINE: You never know when the man next to you is fighting for his life. So show up. Be early. Skip the spicy pizza. And love your brothers like your life depends on it—Because sometimes… it does.
Love ya, BTE
Total count: 2
PAX: Tom Sawyer
FNGs: None
Other PAX: None
2 old mates rucked around the Empie Park area while catching up on current events and some of life’s joys and challenges.
Total count: 6
PAX: Sparky, GTA, f3bobthebuilder, blood donor, 10 count
FNGs: None
Other PAX: None
Hillbillies Arm circles Reverse arm circles Mamba night clubs 11 SSH in candence, the rest Quietly to 21. If we finish together no burpees. We did 3 burpees
The Thang: The timer is your partner doing the exercise below While other partner does SSH We then run up an down the bleachers after each workout letter together
STINGRAYS exercise were:
Smurf jacks x50 Thrusters without coupon x25 Imperial walkers x50 Never cross dolly x50 Groiners X50 Russian dips x100 double count ABC’s spell your F3 name with your legs x2 Y ups, 25 each leg Sharks claps 50 each side
Ring of fire Merkins to 100
BD called out Squats arms out GTA called out LBC’s
Back to AO: 10/18 Habitat (10 count) 10/25 Ironman volunteer (SOL) Many things coming up Chupa Christmas party Stingray to the sea
Prayers for the things in our hearts. God is so good to us. Turn to him in good and bad
Total count: 11
PAX: Atomic Wedgy, Clog, FLO, morpheus, Milton, Jingle, Dixie Chick, Kopi Luwak, Salty
FNGs: None
Other PAX: Banana
Special K Please read me!!!
SSH Chain breakers Dynamic warmup
NASCAR to stairs
Dora - pace car 2x flights of stairs Burpee jump up 60 Derkins 120 Step up 180
Pull up bars 54321 pull ups 20x 5 squats
Mary
COT Thoughts and prayers for Freedom Ruck and his family along with many other pax in the region.
????????
Total count: 22
PAX: Tank, Salty, BabyBack, Brackish, Buddy the Elf, Chinese Downhill, letc, Blue Steel, smallthings, Kitten Biscuit, Next Year, Goober, Trump, Ugly Stik, DirtyVein, Hand me down, P-Funk, AchyBreaky, Chernobyl
FNGs: Parks & Rec, LIV
Other PAX: Divebomber, Facts of Life
The PAX were “coerced” to run someplace other than the South End! Imagine that. We ran a modified loop down and out to Atlantic Marine in Mott’s Channel before going under the bridge up the frontage road to Mercer‘s. From there, we ran on the beach that had been washed out, but there were beautiful stars in the sky. After picking up the six from the beach, we ran back and use the extra time to get in some Mary. Eventually, Buddy and Chinese Downhill walked back as we were finishing Namearama of course.
Got to name two FNGs, my specialty, before a COT. Prayers for:
Lillian Dive Bomber for the homeless and Baby back MiL Sandra gallbladder Girl who tripped and fell Diagnosed with liver cancer Waylon Parents aging
Total count: 5
PAX: Tombstone, Redline, hooch, Hoosier Daddy
FNGs: None
Other PAX: None
Motivated Rawhide led the Eagles on a tour of Carolina Beach. Redline again with some solo EC. Strong work boys
Total count: 12
PAX: Pledge, GTA, Total Eclipse, blood donor, EOM, 10 count, Milton, Yak, Classified, DadBod, Sparky
FNGs: None
Other PAX: None
9 Rocked, 3 Ran...miles were had by all.
Announcements...find 10 Counts last backblast. Thanks for hanging in the gloom with me.
Total count: 11
PAX: Clog, GutterBall, Tom Sawyer, Otis, hoveround, SOL, Bartman, Jingle, E6, Pixel Pusher
FNGs: None
Other PAX: Rosie & Skeeter
EC - Thanks Hoveround!
Warm-ups - motivators (thanks Steak Knives), Willie Mays Hayes, and Turtle Prodders.
Hoveround, Otis, and Tom Sawyer went for ruck around campus.
The rest of us went for a mosey to Pine Grove for a little range time. Just as we got started we had to pick up the six while Pixel picked up after Skeeter. Bartman confessed to cheating on Cool Runnings at the Battleship AO and proceeded to convince me it was better scenery and more hills. Sorry Pixel if I don’t show up this week.
Getting back on track we talked about our F3 Ultra Marathon Brethren; Piglet, who just finished the Virginia Trail Running Festival 100 miler, congrats brother! We also talked about Heisenberg and Pony Express’s come back and their path to the upcoming Southern Tour Ultra 50K and Blackbeards Revenge 100 miler.
On the home stretch the PAX thought we were lost, which reminded me of the time when Inches Short and I turned Freakz in the Sheetz into a 9 miler, good times. The cooler weather is making these runs much more tolerable, thank God!
COT - Pixel reminded us of the Seaside shuffle 5K. SOL reminded us of the volunteer opportunity for the upcoming half Ironman. Prayers for SOL’s high rib causing some discomfort and concern about his bike race this weekend. Much love brothers!
Total count: 14
PAX: Snooki, Sunrise, Da Rock, P Shooter, Tartan, minecraft, FLO, Torpedo, Overboard, Chips, Pez, Busted Grill, Silent Bob
FNGs: None
Other PAX: None
CORE UPPER BODY AGGREGATOR
Cones 15 yards apart
Start 5 Burpees
Increase by 5 as go
Exercise’s were
Merkins
Shoulder Taps
Big Boys
LBC
Hillbillies
BEARCRAWL TO CONE LUNGE BACK IN BETWEEN EACH EXERCISE
At end we DE-aggregated Did all above in reverse
Mosey to the boathouse Circle of trust Work!
Total count: 4
PAX: Bambi, Crockett, Kopi Luwak
FNGs: None
Other PAX: None
WARMARAMA SSH, LBAC, Mountain Climbers, Copper Head Squats, Windmill
THE THANG 4 BIG CORNERS around big loop. 25 Merkins, 25 Big Boys, 15 Squats, 10 burpees.( x2)
4 Baby Corners bear crawls, lunges, 25 carolina dry Docks, 25 flutter kicks, 25 calf raises, 10 burpees
Total count: 2
PAX: Vandelay
FNGs: None
Other PAX: None
Rucked 3.2 miles around the downtown area.
Total count: 10
PAX: Steak Knives, letc, Milton, DadBod, FLO, Anchor, Crockett, Dogwood, SEAHORSE
FNGs: None
Other PAX: None
Warm-O-Rama: SSH x 25 IC Chain Breakers x 10 IC Silent Seal Claps x 20 IC (perfect silent cadence!)
Thang: 10 stations with 10 exercises, pick your coupon and get after it. 1 - Good Morning 2 - Swing 3 - Snatch 4 - Clean & Press 5 - Halo 6 - Deadlift 7 - Goblet Squat 8 - Curls 9 - Renegade Row 10 - American Hammer The first timer was one PAX ran to shelter 6 and did 10 merkins and ran back. Second timer was for one PAX to run to the parking lot and do Cocaine Bear 4 parking spaces and run back. Ended with a round of Mary let by 8 PAX until time expired.
COT: Milton is offering his Coupon Delivery Service upon request. Contact him for any and all of your coupon needs: including but not limited to Atlas Stones, Sandbags, Tires, etc. Anchor's new floor coverings enterprise is open for business. Need flooring, call Anchor! Praises for Steak Knives 2.0 Butter Knife's girlfriend got baptized at Surf Church on Sunday.
Total count: 6
PAX: Hand me down, Kramer, Mile High, Atomic Wedgy, RoundUpOne
FNGs: None
Other PAX: None
Warmarama
• SSH
• Chain Breaker
• Toy Soldiers
• Mamba Night Clubs
The Thang
Partner 11’s with Logs
• PAX partnered up and grabbed a log, then moseyed to the field.
• Partner 11’s: One side, log curls; on the other side, log squats (lifting log overhead to opposite shoulder each rep).
• MOT: Rifle carry the log to start, switching to shoulder carry halfway through.
Caber(ish) Toss
• Attempted caber toss style, but turned into a freestyle log toss due to distance challenges, then lunge walked to the log.
• Switch partners when you get to the log. Continued pattern to the cones and back. Started off rough but most of the Pax were launching the logs by the end.
Pull-Up Bars & Sled Shenanigans
• Hit the pull-up bars for burpee-to-pull-up combos.
• Meanwhile, one PAX sat in a sled while another pulled them to a designated distance. Not exactly a luxury ride, but every PAX gutted through one round.
Recovery Mosey with a Purpose
• Started a recovery mosey around the block, stopping at the field for a tribute to Sam Bowens, a local hero and baseball legend whose journey from Williston High to the Major Leagues inspires us all.
• With Field 1 recently dedicated in his name, we honored him with 1 burpee.
• Short on time, we took a shortcut back to the AO.
COT (Circle of Trust)
• Announcements:
• Mile High: Lifted up for work opportunities.
• Chasing Chupacabra event.
• Christmas Party planning in the works.• Prayers:
• SPK’s Inches Short’s and Allman Joy’s families.Grateful for the PAX who showed up to push each other.
Total count: 6
PAX: Walk in the Park, 10 count, Tuco, Rust Bucket, EOM
FNGs: None
Other PAX: None
Warmorama The Thang: Tabata time Merkins with one arm raises Bulgarian split squats Dead coach roach Flutter kicks Knee to elbow Ring of fire shoulder taps Ring of fire merkins
Total count: 4
PAX: Busted Grill, Chernobyl, FLO
FNGs: None
Other PAX: None
Warmorama 25 SSH, 20 lunge pulse each leg
The Thang Mosey to pavilion 25 HRM, 30 flutter kicks, 30 BBSU Mosey to big field 4 pax/team 1 member pulls tire 3 pax run around perimeter of field 5 burpees at each corner until they catch up with tire. Swap out tire puller.
This was a leg burner!!!
I was honored to have BG and Flo show up on a day when other pax decided it was too cold/rainy.
Huge shout-out to Fusion and Chernobyl. Father and son deciding to battle the elements to get 1% better.
COT Prayers for Tartan and his M.
It's an honor to lead and be led. FN
Total count: 5
PAX: Jingle, Kramer, Clog, Tomahawk
FNGs: None
Other PAX: None
Warm up on the fly Rucked to Glow Stopped under cover Spun the wheel of pain Did a series of exercises No one reads these things Circled the parking lot w rucks on Rinse and repeat No one reads these things If you are reading this Comment below Rucked to the shelter Completed 5 rounds of idora 10 incline merkins 20 step ups 30 lbcs No one reads these things Prove me wrong Ran to the basketball court and back COT: prayers for tomahawk and clog Aston hall family Kramers Dad praise My mom Christmas party Chupacabra
Total count: 3
PAX: 10 count, Inches Short
FNGs: None
Other PAX: None
Hillbillies Mamba night clubs Raise the roof Wide arm circles/reverse SSH to 11 in candence. Finish quietly to 21, if we don’t finish together (5burpees). We finished together but still did the 5
Inches short pulled up 2 minutes after warmorama with unexpected coupons
Texas holdem poker: The Flop: better hand calls out an exercise and do the amount of the card The community card: 10 second low plank The river: do the sum of the entire winning hands cards.
Exercise called were clean and press x54 total Step ups x38 each Big boys x36 each
2nd round 5 card Original poker: Deal a card do the exercise of that number Then we do the sum of the winning hand below
Spades= weighted step ups Hearts= heals to heaven Diamond= derkins Clubs= mamba night clubs
Second round repeat above Different exercises
Spades= Squats Hearts= hand release burpee (way to many) Clubs= hello dollys Diamond= Diamond merkins
10/25 volunteer at Iron man WBP 730-12
Prayers for:
Inches shorts: family/Dad/baby for some sleep and lifting prayers for mama Bev soul
10 count and the ideas that are brought to the table at work.
My mother law and wellness
All the anxieties We hold onto even though God tells us not to. He does have us! Trust your faith