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Total count: 3

PAX: The Alchemist, Born Again Troubadour

FNGs: None

Other PAX: None

One Punch Man


SSH IC x 30 Toy Soldiers x 15 Maniacs IC x 20 Peddle pickers IC x 15 Merkins x 10 Stretching

The Thang:

Mosey to the other parking lot. Complete the following exercises by completing 20reps on one side and then running to the other parking lot and completing 20 more reps until you reach 100 and then go to the next exercise:

Merkins x 100 Big Boy sit-ups x 100 Squats x 100

Mosey to the picnic tables and did a DORA style workout of the following:

Dips x 100 Heels to heaven x 100 Squats x 100

Partner ran around the parking lot

Mosey back to the AO when finished.

Complete 10 heels to heaven and then run a lap and complete 9 heels to heaven. Repeat until done.

Returned to the AO


Toby Talk on Thursday at Ogden Tap.

Father Knows Best Thanksgiving Prayer

Oh Lord, we give thee thanks from the depths of our humble hearts for all the blessings thou has seen fit to bestow upon us. We thank thee for the food, which graces our table, the roof, which covers our head.

We thank thee for the privilege of living as free men in a country which respects our freedom and our personal rights to worship and think and speak as we choose.

“We thank thee for making us a family, for giving us sincerity and understanding.

“But most of all, dear Lord, we thank thee for giving us the greatest gift a family may know--the gift of love for one another. Amen.”

Total count: 10

PAX: last, hoveround, Pony Express, Flight Nurse, Heisenberg, Special K, 10 count, Dogwood, Dollarweed

FNGs: None

Other PAX: None

Pax assembled at 530. Teach made a special appearance to bring flags. Most appreciated. Usual disclaimers were made. Imperial Walkers, gravel pickers, and little baby arm circles constituted an abbreviated warm-up along with up and down dogs. Speed ruckers sped off , runners went in a different direction, and Ruckers took the Hoverround tour of flying machine brewery complete with the usual tomfoolery at the outdoor seating area. A good discussion was had on the Queen , which is dredd’s euphemism for diet and nutrition. All reconvened at 6:15 for more merkins, big boy sit ups, and COT. Prayers and praises for Goat , flight nurses 2.0 10 counts sister-in-law, and the real Queen, my Queen Anne who turns 61 today . That’s all folks. Thanks for playing ! Niles out. Aye!

Total count: 7

PAX: Buddy the Elf, Wahlburger, MalcolmInTheMiddle, Atomic Wedgy, Hold It, Ta-Da

FNGs: None

Other PAX: None

Warm-o-rama Count-o-rama Mosey to beach Started a train ruck 2 PAX Engineers carried THE log 1 PAX dragged !!125lb!! sled 1 PAX as Caboose behind sled to assist with anything Remaining PAX mumblechattering in the Coach ** switched places every 1-2 min

We quickly realized I overloaded the sled and after one round of each HIM dragging that load we paired up on the sled drag.

Had time for 7s, but YHC was on the Q juice and said lets do 11s 10 squats with either a 35 lb plate, 45 lb plate, or partner squat with log Carry odd object to the other end 1 Big Boy Carry odd object back and switch objects ...repeat... Made it about halfway through then realized the Q juice got me and called "RECOVER!" Mosey back to AO

Count-o-rama Name-o-rama Announcements Prayer Requests Prayer

MalcomInTheMiddle joined YHC in the post beatdown cold plunge! Amazing mumblechatter with those that could join the 2nd F! Thanks for coming out Sandmen!

Total count: 13

PAX: Bartman, Pixel Pusher, Butterfly, Bambi, Jingle, Cherrypicker, Dixie Chick, Allman Joy, Washed Up, Crockett

FNGs: Napoleon Dynamite

Other PAX: Clear


  • [ ] Seal straddle hops x 25
  • [ ] Merkins x 24
  • [ ] Copperhead Squats x 20 **NASCAR Run to Shelter 1.
  • [ ] 10 Hand release burpees Mosey to shelter 2 on outer loop
  • [ ] 20 hand release merkins **Mosey to shelter 3 for a Partner Dora
  • [ ] 100 Derkins
  • [ ] 200 Sumo Squats w/ leg lifts
  • [ ] 300 LBCs
  • [ ] Partner runs to shelter 4 does 3 Groupies (3 groiners into burpee) Mosey to four way stop feet in fence for 10 count all PAX. Mosey through the Pines for Balls to the Wall 10 count all PAX. Mosey to the Memorial- 22 Merkins led by our Veteran of the group Bambi Mosey down to Goose Poop for a Grinder - but out of time! No grinder. So Bear Crawl the Bridge. Mosey up to pull up bars for 5 pull ups Mosey back to AO for COT

Total count: 7

PAX: Raygo, Hoosier Daddy, Tombstone, Matt Foley, Onset, Redline

FNGs: None

Other PAX: None

warmup Mosey to pullups 13 minutes of Cindy (AMRAP 5 pull ups, 10 merkins, 15 squats Mosey to the quad 11's DC step ups --> balls to wall derkins Mosey back for Mary

Gains and Growlers returns this week! come down for a workout, a burger, and a beer (or any of the above)

grateful for these mornings and to connect with PAX at different AO'S

Total count: 10

PAX: minecraft, Busted Grill, Sunrise, Steel Plates, Chips

FNGs: Da Rock

Other PAX: Cola, PEZ, Snooki

A FNG Da Rock, EH’d by Snooki for months finally decided to no longer be a Sad Clown no more and joined the Lightkeepers.

As the workout began, PEZ and his M stopped by and asked the PAX to pray with them as they support a family member experiencing a mental health crisis.

The Lightkeepers stopped the workout and on bended knees with heads bowed, YHC spoke words of healing, deliverance and peace for PEZ and his family.

After the pray, YHC put the PAX through a beat down comprised of sprints and a Dora of 100 Merkins, 200 Lil Babies and 300 Sumo Squats.

For the last five minutes, the PAX did a round robin of exercises Heals to Heaven, Superman / Ironman, American Hammers, Squats and more Merkins.

COT then meet up with Snooki at the firepit.

Total count: 10

PAX: Jingle, sweatervest, mr.kotter, SOL, morpheus, Special K, Allman Joy, Tom Sawyer, Crockett

FNGs: None

Other PAX: None

Mission Principles Creedo

Warmarama SSH x8

The Thang 3.5 run/trail run to ropes course Pearlz in ropes arena- SSH, merkins, squats Parking deck laps x2

Mary CoT Prayer

Total count: 8

PAX: R-X, Oaken, Liberty, Ta-Da, Wahlburger, Chernobyl

FNGs: None

Other PAX: Boogie Down

WARMARAMA SSH, Toy Soilders, Mountain Climbers, Gravel Pickers, Mamba Night Clubs, Little Baby Arm Circles, Wall Angels

THE THANG Indian Run Around Track (Drop the ball everyone does 5 burpees), Distance throw (Every toss take a step back, drop the ball 5 burpees, while waiting to throw Run through different exercises), Route running (defense wins they choose exercise, offense wins they choose)

COT Beating Bedlam at the Masters. Prayers for first responders, teachers, students, and country's leaders.

Total count: 7

PAX: Drip, Tripwire, ATARI, Gump, RoundUpOne, NAPA

FNGs: None

Other PAX: None

Mission / Disclaimer

Warmup mosey SSH Gravel Pickers Leg Stretch

7s - Merkins + Mountain Climbers

  • Bear Crawls and Run backwards

The Thang

End of the parking lot, PAX do exercise while timer runs around parking lot. The timer was given a line from an excerpt of a Winston Churchill speech “The Man in the Arena” and a chance to memorize it during their run. If you remembered your line, we only did 1 burpee, if you didn’t remember your line, we did up to 5 burpees.

Exercises: Hand-release Merkins, Squat Jumps, Shoulder Taps, Monkey Humpers, Diamond Merkins, Willie Mays Hayes, Carolina Dry Docks, Wide-Arm Merkins, Calf-Raises, High Plank

5 minutes of Mary

Prayers for all residents of the Healing Place Prayers for Napa’s father in law and healing for his illness Prayers for Gump’s son and daughter and all Dads + 2.0s struggling with challenges Marathon is Saturday, and Baywatch and Combine are converging

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again, and again; who spends himself in a worthy cause; who, at the best knows, in the end, the triumph of high achievement, and who, at the worst, if he fails, at least fails, while daring greatly, so that his place shall never be with those cold and timid souls, who neither know victory nor defeat.

It was an honor and privilege to Q

Total count: 3

PAX: OTC, Rip Rap

FNGs: None

Other PAX: None

Warm-o-rama: Arm Circles Chain Breakers Imperial Walkers SSH 1 lap around the Parking lot

Thang 1 3 rounds of Leg Circut:

  • 20x Uneven / Cossack Squats
  • 20x Lying Single Side Leg Raises
  • 20x Glute Bridge Single Leg Raises
  • 20x Single-Leg Squats
  • 1x Run around the Parking Lot

Thang 2 11's: Lt Dans > American Hammers Move: High Knees / Butt Kickers between parking lot center lines

COT Prayers for RipRaps friend who struggles with alcohol and lost a close ally to suicide, and prayers for that ally's family in this tough time. Reminder to us all to reach out when we need a shoulder to lean on and to be ready when others need to lean on us. Don't forget Toby Talk on Thursdays if you need to unburden yourself or just open up.

Total count: 10

PAX: EPO, Tombstone, hooch, Matt Foley, Onset, DadBod, The Mountie, Blackout, Gumby

FNGs: None

Other PAX: None

5 Ruckers (led by the birthday boy-Blackout) and 5 runners with no leadership at all took a nice tour of Carolina Beach. We even had some EC runners and EC core exercisers. But what we had the most of was strong fellowship ????????. Prayers for all of our F3 brothers who are dealing with the struggles that life brings. Please know that you are not alone

Total count: 6

PAX: Under Siege, Chop Shop, Beretta, GTA, Flight Nurse

FNGs: None

Other PAX: None

EC: Tabatta beatdown me and Beretta, Flight at end!

Warmorama: 10 chain breakers 20 imperial walkers 20 hillbillies

Thang 1: Tortoise and the Hare and the racing Tortoises! -Runners one direction and Ruckers the other. Two ruck packs for the Kessels and for the more accommodating speed. Met in middle then turn it around!

Prayer Requests: -Give us the strength to bear the weight of these moments! Wasn’t me to find strength and focus. Berettas move. EOMs injury recovery.

Announcements: -Do a challenge to start the new year!

-The next Poker Run will take place February 26- March 2. Can’t wait to see what @Pledge has planned!

-Okay gentleman all of the sections of New Hanover County Department of Health and Human Services are in a challenge to see who can collect the most non-perishable items for our food pantry between now and February 29, 2024! I want my section to win! My team is regularly pulling food from this pantry to give to those in need who come to our office and whom my staff visit! Please help me raise the most and support this community! I EC and pre-blast pretty much every day so if you see me somewhere, please give me donations or let me know you have them, and I’ll come to you! Thank you in advance for your kind consideration!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 2/24 -location/task: Roof Sheathing at 1620 Dorsey Lane.

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

Reminder: “ Almost anyone can accomplish almost anything if they work at it long enough, hard enough, and smart enough!”

Total count: 5

PAX: Dad Joke, Chop Shop, It Wasnt Me, Rotor

FNGs: None

Other PAX: None

Warm-O-Rama: SSH, Pebble Pickers, Abe Vigoda, Mountain Climbers, Runners Stretch, all IC

Thang 1: Base Camp to Summit

Mosey to skatepark. All PAX start with the same exericise and keep going while 1st pax peels off and runs to top of stairs does 3 burpees then runs back to the group, 1st pax then grabs next in line and back to the top for 3 burpees, continue to all PAX have summited together, then flap jack last pax to go now goes first. Exercises at base camp were SSH then around of big boys, all PAX summited twice.

Thang 2: Monster Agility Training:

Stay in parking lot use double middle parking lines. Pax side shuffle down the line then half way back stop and do 5 squats, keep going the entire length of parking lot

Thang 2: Monster Agility Training II:

Mosey to other parking lot, use double middle lines again. Start with 5 merkins, then run snake (forward, shuffle, run backwards) down all lines in parking lot, when you make it to the end 4 merkins, then run to start for 3 merkins, snake down to the end, 2 merkins, run back to start 1 merkin….thats a wrap. Mosey back to AO.


Prayers for Lexi, Praises for Rotor, Prayers for a good week

Cabana Boy Out!

Total count: 20

PAX: Tom Sawyer, SOL, letc, HellYeah, Vandelay, Raygo, Dogwood, Wahlburger, Ta-Da, SEAHORSE, Special K, Crockett, Leroy Brown, Captain Jack, Sister Act, Showboat, Snooki, Pixel Pusher, Jingle

FNGs: None

Other PAX: None

SSH's Push-ups Mountain climbers Cherry pickers

Each pax grabs a card, each card corresponds with a movement. Do the set number of reps associated with card suite

Set 1

Rows - Hearts Curls - Spades Chest press - Clubs Shoulder press - Diamonds

Set 2

Swings - hearts Pulls - spades Clean n press - clubs Tricep extensions - diamonds



COT Goat Praise for Captain Jack's family night Wallburger's (and every man's) struggle with lust

All men who are struggling with addiction in silence, may we take refuge in one another and live in the light

Total count: 10

PAX: Inches Short, Kramer, Drip, Bambi, Smuckers, Liberty, RoundUpOne, Bartman, E6

FNGs: None

Other PAX: None

Warmup: SSH x 24 Gas Pumpers x 15 Mamba Night Clubs x15 Raise the Roofs x15

All PAX grabbed Cindy and headed to the field for an Iron-PAX challenge in February!

Murder Hornet:

  • 10 Yards of Murder Bunny followed by 10 Man Makers
  • 10 Yards of Cindy Lunge followed by 10 Cindy BBSU
  • 10 Yards of Cindy Drags followed by 10 Grave Diggers
  • Rifle Carry to start and begin again, adding 5 reps each time.

Return to AO for some Mary Circle time.


  • Prayers for Wapner and M
  • Prayers for The Hoff and the Goat
  • Prayers for Pom Pom and M
  • Prayers for Butcher Block
  • Arrowhead Masters April 13th.


Total count: 7

PAX: Beretta, hooch, Tripwire, Hoosier Daddy, Tombstone, Blackout

FNGs: None

Other PAX: None


coupon stations timer farmer carries 50lb. dumbells -kb rows -sandbag c&p -kb deadlift -goblet squat -thrusters -Curls -Battle rope Mosey after every 2 rounds, 4 rounds completed

Mary to close Another fun morning with the Screaming Eagles! Safe travels for Beretta Grateful for these mornings

Total count: 5

PAX: 10 count, R-X, Flight Nurse, Buckeye

FNGs: None

Other PAX: None

Warm o Rama 3 runners 2 ruckers


Goat Pom poms M Flight nurse 2.0 10 count 2.0 praise for good conversation

Total count: 21

PAX: Buddy the Elf, Busted Grill, Onset, Milton, Sunrise, Blue Steel, Vogue, Gump, blood donor, Duty (Scott Nelson), Dad Joke, Animal House

FNGs: Meat, Jovi, Bible Thumper

Other PAX: White Snake, Regal Beagel, PopOff

Warmorama (Gump missed it) 50SSH, 20 HRM, 25 gorilla squats and a few others

The Thang Run to the beach Stopped at The Echo Chamber Echo Chamber for Mary Captain Thor x 10 20 BBS Finish running to the Beach (Bible Thumper showed some grit here by running on a bum ankle) At the beach Find a partner and complete 11s merkins and plank jacks while running up and over the sand pipeline. (Meat almost lost his breakfast here!!) Next was bearcrawl over the pipeline and crabwalk back over x2 laps. Blue Steel is the King Bear!!!

Open swim called - DadJoke, Etrade, myself and

COT Prayers for Goat, POM POM and his M. Prayers for marriage and the struggles that come with it. Keep God at the center and don't allow the world to creep in. Proud of the 3 FNGs that Buddy the Elf brought. Keep em coming!!!

Total count: 7

PAX: DadBod, Hammer Head, The Mountie, R-X, Special K, Teach

FNGs: None

Other PAX: None

Since all PAX had some form or Ruck carry available, we rucked over to the Elementary School for some F3 Hide and Seek!

  • One PAX drew 4 cards from F3 Deck.
  • They performed those exercises while the rest hid around the school.
  • Hiding PAX had to hold some form of exercise (plank, 6-inches, pull-up, etc)
  • Last PAX found was the winner. (It was The Mountie, twice!)

Ruck back and all PAX had a good time.


  • Wapner and M.
  • The Hoff
  • The Goat
  • Crockett and his M.
  • Arrowhead Masters!


Total count: 2

PAX: Hoosier Daddy

FNGs: None

Other PAX: None

Two absolute studs for a pop up run in Williamsburg, VA. Grateful for my F3 brothers to keep me motivated ????????

Total count: 6

PAX: Kramer, Bing, Jingle, Gandalf

FNGs: None

Other PAX: Opie

Warmarama- none 100 burpees 300 squats 250 lbs 150 merkins 3 point shootout Cot Gandolf prayers for focus 10 year June 7-8

Total count: 4

PAX: Wapner, Chardonnay, Sparky

FNGs: None

Other PAX: None

Warmarama: SSH, Imperial Walker, Copperhead squat, pebble picker Run down edgewater to the guard house. Hit the stairs x3 down by the bridge. Run back through oyster point back to the AO. YHC logged 3.5 miles. Good fellowship and strong work by all.

Total count: 14

PAX: last, Wahlburger, Leroy Brown, Vandelay, LogRoller, Raygo, Flight Nurse, Teach, Tiny Dancer, hoveround, Dixie Chick, Steak Knives

FNGs: Hell Yeah

Other PAX: None

The PAX gathered in a darkened parking lot to await the challenges of the day. Headquarters has prepared a special challenge for them to become leaders and motivators of their peers.

Bedlam relayed the challenges through pre-recorded, self-destructing messages. They then had to analyze the clue given, and find Bedlam at the new location.

Challenge One: Parking Lot field.

  • Collectively circle up in Plank with all Sandbags under you. You must circle all sandbags around the circle twice. After each rotation, complete 10 Merkins before next loop. After completing, turn over paper to reveal your clue. You will then travel as fast as you can to said location and find Agent Bedlam. You have 10 minutes to complete this task.
  • Clue: Where one goes to “Pull-up” on the competition.

Challenge 2: Location: pull-up Bars.

  • Welcome to your second task. Here, you will now individually complete the assigned task. You will all do 40 Overhead Press with your sandbags, followed by 20 Sandbag swings. When all agents have finished, ruck up and reveal your next clue. You have 5 minutes to complete the task and find agent Bedlam at the next location.
  • Clue: The grossest island around.

Challenge 3: Location: Goose Poop Island. Failure = 10 Bear Complex and

  • Challenge 3 will require teamwork and dedication. In this field you see cones set up across the field. This is a round of 3 corners. Right now, evenly divide among the corners and agent Bedlam will describe the movements.
  • Cone 1: 20 Sandbag deadlifts and movement to 2 is Lunges
  • Cone 2: 10 Sandbag shoulder throws and movement is reverse lunge
  • Cone 3: 20 sandbag rows with each arm and movement lunge walk.
  • If finished, you must pick up a six to help finish. You have 15 minutes to complete this task and find agent Bedlam.
  • Clue: Deuce. Love. Set. Match Point.

Total count: 6

PAX: Busted Grill, Hahvard, Jiffy Pop (JP), Drip, Washed Up

FNGs: None

Other PAX: None

Stretch and warmorama sans ssh; included a small warmup mosey

Music this morning courtesy of Toby Keith in remembrance of him. Burned all my social credit I had with Drip by playing country music.

Step ups with cycles of balls to wall. Plank arm and leg outs with cycles of dips. Glute/hamstring curls with cycles of block farmer carrys. Arm circles with cycles of shuttle run, block overhead holds. Merkins with cycles of block bicep curls.

Big boys, dying cockroaches.

I aint as good as I once was, but Im as good once as I ever was.

Total count: 16

PAX: Chop Shop, 10 count, Frosty Pupil, Buddy the Elf, Kopi Luwak, GTA, Pumpkin Pie Chart, Snooki, Bing, Under Siege, DadBod, Home Goods, Dollarweed

FNGs: Dirt Boi

Other PAX: Stone Jumper

Warm-O-Rama: SSH, 5 merkins, Arm Circles, 4 merkins, Imperial Walkers, 3 merkins, Chainbreaker, 2 merkins, Michael Phelps, 1 merkin (burpee??)

Thang 1: Grown men playing: Partner Station 1: Take turns dragging sled and lunges Partner Station 2: Take turns traversing the parallel bars and doing 2 dips Partner Station 3: Bar hang, if you drop do 10 V-ups Partner Station 4: Alternating burpee pull-ups Partner Station 5: 20 lb Medicine ball passes over pull-up bar Partner Station 6: burpee pull-ups Partner Station 7: PAX Choice! (YHC demonstrated the "Pull-over") Partner Station 8: Take turns traversing the parallel bars and doing 2 dips ***Rotate when Station 1 completes the sled drag.

Thang 2: DORA style Hand-release Inch Worms 50 total between partners, one jogged parking lot while other performed exercise.

Song Finisher: Chumbawamba: we got knocked down, but got up again (aka burpee)

COT: Named FNG, crowned 2 new MonTuGaThunderRays, announcements, prayer requests, pray

Special thanks to 10 count for leading 2 new HIM through the MonTuGaThunderRay challenge! Welcome FNG, Dirt Boi! And congrats to Rotor's new born son today!

Total count: 8

PAX: E6, Jingle, RoundUpOne, Bambi, Bartman, Butterfly, Cherrypicker

FNGs: None

Other PAX: None

Warmarama Seal Claps Chainbreakers Windmill Goofballs Loop mosey Stretch

How far away - difference is Jack Burps How many AOs today in F3CF? 6 Combined score NHHS game? 107 Won by? 7 Last time won state championship? 2012 How many days until Spring? 32 Easter? 44 Christmas? 313 How many homes in Eden Village? 31 In Oct 2023 Bobi died. He was the oldest dog ever reported. How old? 31 In dog years? 217 How many calories in 1 banana? 105

Killer B loop 5 count burpee / bearcrawl / broad jump

Picnic Party Mary table exercises amongst the pax

Final Push 100 Mericans oyo

We listened to F3 Desert Island mix

Honored to live another rotation around the sun. Thankful for F3 and encouragement to be better everyday.



Total count: 7

PAX: Tombstone, Special K, R-X, Kramer, Matt Foley, The Mountie

FNGs: None

Other PAX: None

The Magnificent 7 for a mix of running, rucking, and mall walking at casualest AO in the nation. Strong work boys and thanks for always being there to support your brothers. #morethanaworkout ????????

Total count: 18

PAX: Cherrypicker, 2 Buck Chuck, R2, Bedlam, Wahlburger, Ta-Da, Tripwire, Bambi, Dogwood, R-X, Buddy the Elf, Snooki, Teach, Bartman, Gump, Oaken, Liberty

FNGs: None

Other PAX: None

Warmerama: Seal claps, wacky jacks, Pebble pickers, arm circles, ???? pickers, blarts.

the thang: Rock Paper Scissors tournament. Hold plank and face off, best of 3 and move on. loser does wall sits, winner moves on. Teach the grand champion!

then played same but 4 corner style. When you win you advance by bear crawl. trick is to get back to your corner. BTE and Bedlam were the winners.

Moved on to throwing the Dice! See picture below. We all won

Final spot was basketball knockout and bucket beater! Grand Champion was TaDa (although not the prettiest form) finished with bucket beater...2 teams, first to knock down all their shots wins. team 1 won.

Strong work to RX for not giving up on my and EH'ing me for 1 year!

Love this amazing group of guys/leaders/HIM!!

Poker run coming up 2/26 Arrowhead Masters 4/13

Prayers for shooting victims. Prayers for Goat and family Prayers for The Hoff

Total count: 10

PAX: hoveround, Tom Sawyer, Drip, Vandelay, mr.kotter, Jingle, Buckeye, Special K

FNGs: None

Other PAX: StumpJumper

Call to attention at 530 for welcome, disclaimer, mission statement and core principles

Warmaroma Toy Solider - cadence was each pax naming their favorite toy SSH - cadence was each pax making their worst injury High Plank - cadence was each pax naming their proudest moment

Runners ran and Ruckers rucked


Total count: 12

PAX: letc, Hush Money, Captain Jack, niles, SOL, Trump, Ugly Stik, Brackish, Next Year, The Flying Wasp, Wapner

FNGs: None

Other PAX: None

WARM: SSH x 20 IC Hip Openers OYO High Knees x 20 IC Windmills x 10 IC

THANG: Vo2 Max intervals workout

  • 1 mile warmup
  • 4 minute max speed run
  • easy mosey recovery
  • high intensity run, 15% less than your max speed
  • easy mosey recovery
  • high intensity run, 15% less than your max speed
  • easy mosey recovery back to the AO

To improve your Vo2 Max you have to strengthen your heart to improve the amount of blood it can circulate to deliver more oxygen to your muscles. Your Vo2 Max score is an indicator of athletic performance and longevity.

COT: Prayers for my Dad as he recovers from knee surgery. For Captain Jacks family as they host his Mom and Sister. For the GOAT.

Grateful for LETC’s kindness as I totally got my weeks switched and took his Q ????‍♂️

Pixel Pusher