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Total count: 4

PAX: Drip, Hand me down

FNGs: Rump roast

Other PAX: None

Conditions 69 any gloomy

Warm o Rama SSH Willie Mayes Hayes Mamba night clubs Peter Parker

The thang

Mosey to LOB pavilion stage Solo Dora- this plan changed as we were run off by security

Pearls on a string-mosey down the street 50 double count American hammers Mosey a couple more blocks 100 double count flutter kicks. Mosey some more to the little brick amphitheater seating on CFCC 100 LBC

Dora 50 merkins 75 heels to heaven 100 big bois

Partner bear crawl to brick amphitheater. Box jump, broad jump, box jump, broad jump, box jump up the steps.

Mosey towards parking deck Start with 10 squats and add 10 at every landing on the way up the four levels. Mosey across top of parking deck. Descending merkins. Start with 20 and subtract 5 every level.

Mosey to AO 7s with box jump and dips

Cot

Total count: 10

PAX: hoveround, Kramer, DadBod, Jingle, Steak Knives, morpheus, Animal House, Buddy the Elf, Pixel Pusher

FNGs: None

Other PAX: Skeeter

4 GTE studs lifted heavy stuff and got started early and had their own thing going on. Didn’t really see them till COT but 6 runners set out for 10 mins of mosey then 6x minute efforts. One min at supposed to be 8:24 pace but I think we were sub 7. Anyway after one min at effort one min at recovery mosey. The last one we held till we caught up with the six. Back by parking deck and lapped the top level a couple times with heads in the clouds. Literally. COT prayers for Half Ironman racers GTE Ruckers my buddy dealing with addiction, my neighbor Nancy, and all those struggling to make the most out of life. Let’s find the six in our lives and lift them up. - Peace out! - SOL

Total count: 3

PAX: OTC, Home Goods

FNGs: None

Other PAX: None

EC: me 3 mile ruck

Warmorama:

  1. Abe vigodas
  2. Pebble Pickers
  3. Imperial hillbillies

Thang 1: 4 corners escalator -butterfly’s- 10 first round at each corner -second round add 20 heals to heavens -3rd round add 30 LBC’s -then work you way back down

Thang 2: Jumpin Dora -100 gas pumpers -100 flutter kicks -100 penguins -partner does 50 jump ropes then switches

Prayers: Give us the strength to bear the weight of these moments. OTC check up and moms free knee

Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/

-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!

-Stingray to the Sea coming on October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!

-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!

-Who will be our next MonTuGaThunder Ray?  Looking for number 45!!!

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: 9/30 -location/task: we will be building walls in the warehouse (3310 Fredrickson Road)!

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Drimtrout Brewery 3710 S. College Road Suite 143- Grimm Burger will be there!

Reminder: “Find purpose in the pain!”

Total count: 6

PAX: Hoosier Daddy, hooch, Tombstone, Teachers Pet

FNGs: None

Other PAX: Cherry Bomb (F3 Charlotte/Lake Norman)

Matt Foley back at it again leading the Eagles in another Ladies Love Legs workout ???????? The workout was good but the fellowship was even better. Welcome Cherry Bomb from F3 Charlotte/Lake Norman. Ohh the stories he’ll have to tell his fellow pax when he returns…

Total count: 2

PAX: Chinese Downhill

FNGs: None

Other PAX: None

Warmorama:

• World's most excellent stretch on your own

The thang:

• 1-mile ruck with Sandbag - 100#’s • 2 min Amrap - burpee overhead sandbag toss • 200-meter farmers carry with ruck and sandbag • 2 min Amrap - hand release pushups

1-mile walk.

Incredible company and friendship with my pal CD this morning.

COT

Prayer for f3capefear and its continued growth. Mustache 4 Kids in November.  

The coffee at the Workshop was delightful.

Love you guys, BTE

Total count: 10

PAX: 10 count, EOM, Kopi Luwak, Slack..., Rotor, blood donor, Wapner

FNGs: None

Other PAX: Divartalay (Raleigh F3)

Milton’s preBrithday Q

Warmoramba

SSH, A-Pagoda, Imperial Walkers, deconstructed hand release merkins

Devils 10

8 stations with over flow for 10 pax. Do 10 reps of named weighted exercise, mosey 100 yards 10 merkins, mosey back, get another station. Stations were:

  1. Tire Flip
  2. Atlas stone squat
  3. Sandbag burpees
  4. Russian Kettlebell Swing
  5. Atlas stone shoulder press
  6. Atlas stone over the shoulder toss
  7. Atlas stone carry or plate carry lunge walk
  8. Atlas stone bent over row

Pax did steady work for 42 minutes. 3 minutes of Mary at the end: American Hammers, Hello Dollies, LBCs

COT:

Reach out to pax in your lives and bring them to F3. It’s good medicine. Upcoming events Stingray to the Sea, Convergence at next Thursday Thunder. Prayers for Rotors house sale and Prayers for Wapner and his family.

Total count: 4

PAX: Kramer, Snooki, Bedlam

FNGs: None

Other PAX: None

The thang- IPC week 4

Cot: Bedlam transition Stingray to the sea October Mamba lunch- Oct 18 @ On thyme FNG challenge in October- stay tuned

Total count: 8

PAX: Allman Joy, Dogwood, Jingle, Redline, R-X, Kingpin, Wipeout

FNGs: None

Other PAX: None

Did a down and back run through Beau Rivage. Got in a little over 4.5 miles. Ended with COT:

Prayers for Wipeout, and Allman Joy’s M’s new job, and R-X’s knee.

Chupacabra coming up Dec. 2

Total count: 7

PAX: Wipeout, blood donor, Heisenberg, Chocolate Box, Steak Knives

FNGs: None

Other PAX: Blood Sport, Kitty Litter

9/23 BAYWATCH

​Warmup:

  • Side straddle seal claps x 20
  • Goofballs x 20
  • Good mornings x 5
  • Chain breakers x 10
  • Maniacs x 20

Up/Downs x 10

Merkin Wave

Circle up in plank, starting pax does x1 merkin then pax to the right follows, going around the circle until back to OG pax, who does 2, so forth

NASCAR run 2x lines down the beach to vacant spot

1st & 10

10 merkins, 1 burpee at dunes, sprint to ocean, 1 butterfly situp 9 merkins, 2 burpees, 2 butterfly situp 8 merkins, 3 burpees, 3 butterfly situp 7 merkins, 4 burpees 4 butterfly situp 6 merkins, 5 burpees 5 butterfly situp 5 merkins, 6 burpees 6 butterfly situp 4 merkins, 7 burpees 7 butterfly situp 3 merkins, 8 burpees 8 butterfly situp 2 merkins, 9 burpees, 9 butterfly situp 1 merkin, 10 burpees, 10 butterfly situp

D-Day Belch

Start at shore line, low crawl 10 feet

10 shoulder taps (5 ea side), 10 LBC’s

Low crawl 10 feet, repeat to dune line

10 Squats, 10 (3 count) mountain climbers

Sprint 10 steps back to shore Black Jack

Start at one cone, perform 1 Merkin. Run to other one, perform 20 LBCs Run back, 2 merkins, run other way, 19 LBCs 3 Merkins, 18 LBCs 4 Merkins, 17 LBCs

ETC….

Total count: 11

PAX: Redline, Teachers Pet, Gumby, Blackout, Jingle, Kramer, Special K, Matt Foley, R-X, Tombstone

FNGs: None

Other PAX: None

11 pax for a very casual Friday run/walk at Starbucks. Strong work by some ???????? Mediocre work by the rest. But always good F2 ☕️ ????

Total count: 9

PAX: Bedlam, Busted Grill, Captain Jack, Dixie Chick, Milton, Steak Knives, Tom Sawyer

FNGs: None

Other PAX: Ha’vard

Warmorama SSH x 20 Toy solder’s x 20 Raise the Roofs x 20 Chain Breakers x 15

4 Rounds

-Ruck loop / sandbag -15 ruck ground to overhead -15 Ruck overhead rev lunges -15 Ruck Swings -15 Ruck Squats

Total count: 4

PAX: Allman Joy, Dogwood, Bambi

FNGs: None

Other PAX: None

Warmerama: Seal claps, Frankenstein, high knees, Pebble pickers.

The thang: R O O S T E R

R - Red Barchata run 100 yards, 100 SSH run 75 yarda, 75 mountain climbers run 50 yarda, 50 LBC run 25 yards, 25 merkins sprint 50 yards, 10 burpees

O - Obama 4 bear crawl strides, 4 merkins, rinse and repeat for 40 yards

O - one legged burpees 10 on each leg

S - Scorpions dry docks 20 dry docks on each leg

T - triple nickel run up hill 5 plank jacks run down 5 big bois 5 times

E - Escalating Abs 10- American hammer 20- hello Dolly 30- penguins 40- LBC

R - Red bull smurf jacks 30 low squat SSH as fast as you can.

we finished with 4 random beatdowns

prayers for injured pax, our families and 2.0s.

GTE, Chupacabra, half marathon

Total count: 3

PAX: Rip Rap, Bodhi

FNGs: None

Other PAX: None

Warmarama: ssh, Imperial Walker, copperhead squat, pebble picker. Thang: run long way around neighborhood to the hill. Run the hill x6 with increasing effort each time, mosey back to the start. 2 minutes each cycle. Back to the flag for 2 minutes of Mary. COT: Prayers for the kids growing up in this busy connected world. Prayers for their teachers and their parents that we can keep them on the right track to success and happiness. YHC just had his first colonoscopy. Doc found a couple precancerous polyps, so I’m super glad I got it done. MEN, if you are 45+ and haven’t had one yet, get signed up. It’s not too bad, and can save your ass (literally). I’m available if anyone has any questions. OTC is going back behind the counter, Deuces!

Total count: 0

PAX: Chop Shop, Born Again Troubadour

FNGs: None

Other PAX: None

Not sure how Nozzle got his F3 nam changed, but nevertheless we did workout.

WarmORama SSH Flutter Kicks Imperial Walkers Copper Head squats

Thang 1 Mosey to pull up bars PAX did 50 merkins, 50 heels to heaven, and 50 big boys. Half way threw each exercise PAX did 5 pull ups.

Thang 2 Mosey to Pavillion for a solo dora for 2 rounds. round 1 50 American Hammers 75 flutter kicks 100 LBC After each exercise PAX ran to the swings and did 5 under dogs

Round 2 50 step ups 25 decline merkins 25 jump squats

Thang 3 Round Robin

COT Chop shop - pray for anxiety Nozzle, or whatever hex calls himself, - mental health.

Total count: 3

PAX: blood donor, WNBA

FNGs: None

Other PAX: None

EC: lil rucky ruck 2.5 miles with BD

Warmorama:

  1. Abe vigodas
  2. Pebble Pickers
  3. Imperial hillbillies

Thang 1: 3 mile ruck half on the beach.

Prayers: world peace

Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/

-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!

-Stingray to the Sea coming on October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!

-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!

-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!

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: 9/30 -location/task: TBA

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

Reminder: “LIFE DOESN’T GET EASIER OR MORE FORGIVING, WE GET STRONGER AND MORE RESILIENT!”

Total count: 4

PAX: Hushpuppy, Raygo, Dogwood

FNGs: None

Other PAX: None

Iron Pax Friday pop-up at UNCW got pushed to Friday due to the impended doom of the Tropical weather pattern. I did not want to run a 400 for time combined with multiple overhead cinder block exercises in the pouring rain. Fortunately, that was not just me.

Four dudes came for the fun...along with the entire Without Limits pack. Although, while the lot seemed full they were mostly out warming up around campus when we started. About half way through, we had to started dodging them running the opposite direction on the track and all, but they were considerate and let us do our dumb cinderblock thing while they just ran fast.

Format For time workout 400-meter loop or route Coupon is required/Cinder block is standard Round 1
10x Merkins
15x Thrusters
20x Merkins
25x Thrusters
30x Merkins
400 m run Round 2
10x Thrusters
15x V-ups
20x Thrusters
25x V-ups
30x Thrusters
400 m run Round 3
10x V-ups
15x Jungle Boy Squats
20x V-ups
25x Jungle Boy Squats
30x V-ups
400 m run Round 4
10x Jungle Boy Squats
15x Blockees
20x Jungle Boy Squats
25x Blockees
30x Jungle Boy Squats
400 m run Round 5
10x Blockees 10 Burpees 5 Burpees 15x Merkins 10 Merkins 10 Sec plank 20x Blockees 20 Burpees 10-15 Burpees 25x Merkins 25 Merkins 25 sec Plank 30x Blockees 30 Burpees 15-20 Burpees 400 m run

So there you go...it sucked. No surprise. However, one of the things I love/hate about the IPC is that it reminds me how hard I can push myself on a semi-regular basis. I would not want every workout to be IPC format and there are weeks where I spend a couple of days on the backend recovering and then a couple of days on the front end to rest/save myself for the workout because, you know, #truelovewaits and all that good stuff. Either way, the workouts are a good way to remind you that you can do more and push harder and even more so when you attempt to surround yourself with guys that are better than you or at a similar level to you. #ironsharpensiron and also #ironmanirons Prayers for all of the WOL cakewalkers that did not incorporate Cindy into their morning routine. Gratitude for the ability to get out and push ourselves together. Prayers for Wipeout as he travels and his family. Prayers for HP and Kayla with her schedule. Privilege to lead. Thanks from Gump.

Total count: 10

PAX: Sister Act, Blue Steel, Tripwire, Pixel Pusher, Heisenberg, sir_mix_a_lot, letc, SOL, Goober

FNGs: None

Other PAX: None

Warmorama: SSH 11, Gravel Pickers 15 The Thang: We mosey out of Long Leaf Park towards Lincoln Forest. We circle the neighborhood and head back to our he AO. We cover 4+ miles and had some great fellowship in the process. Strong work by all. COT: Prayers for Sister Act’s nephew who is making big decisions about his future. And SOL’s friend who is battling addiction. Volunteers are needed for the Half Ironman on 10/21. And get ready for the Chupacabra on 12/2.

Total count: 6

PAX: blood donor, Milton, GTA, 10 count, Bodhi

FNGs: None

Other PAX: None

Warmup

Imperial Walkers for Pledge x 20 Slow HR Merkins x 15 Chain Breakers x 10 Slow HR Merkins x 15 SSH x 20 Slow HR Merkins x 15 Slow Mountain Climbers x 10 Slow HR Merkins x 15

Mosey to the football field

Partner up. Each team has a different coupon. Big Atlas Stone, 80 pound SB, and the Blob

Round 1 Partner 1 bear crawls 100 meters Partner 2 belly carries the coupon Switch partners and go back across the field 100 yards.

Round 2 Partner 1 broad jumps 100 meters Partner 2 belly carries the coupon Switch partners and go back across the field 100 yards.

Round 3 Partner 1 sneaky gorillas 100 meters Partner 2 belly carries the coupon Switch partners and go back across the field 100 yards.

Final round: All pax line up and took turns throwing the blob 100 yards down the field and back.

Mosey back to parking lot and do Al Gore and High Plank till 0615

COT: prayers for Milton. Reminder about Stingray to the Sea, GTE-44, Toby talk and Leroy Brown’s birthday Q tomorrow at The Fuel Depot.

Thanks for letting me lead today boys!

Total count: 2

PAX: Bambi

FNGs: None

Other PAX: None

Warmerama: SSH, Pebble pickers, Imperial Walkers, Windmills.

The thang: We moseyed off campus and got in just under a mile.

Back at the AO, we played Crockett's Traveling Casino.

Poker and various awesome workouts

Roll the dice and amazing workouts

Flip the coin and really cool workouts!

Prayers for our busy lifestyles and multitasking, and more importantly carving out time with the M!!

YHC forgot Namerama but Bambi had my back, which makes for an interesting video.

Total count: 4

PAX: Skynet, Bing, Beater

FNGs: None

Other PAX: None

we started with 2, and were joined by 2 dark unknown figures in the gloom.

we did some tricep burning core work with many chaturungas. we followed this with a thigh burning warrior sequence. many full body twists were incorporated.

as first light approached, I realized the unknown figures were Beater and Skynet! welcome back guys, good to see you both.

excellent coffee at Sunday's followed.

Total count: 8

PAX: Buckeye, Hand me down, Jingle, Tom Sawyer, Special K

FNGs: None

Other PAX: Skipper, Mr. Kotter

Warmups: We stretched. That was it. We got better things to do!

I don’t know where Jingle took the runner. What am I? His keeper? (In Christ yes, in miles? No.) I imagine they ran a lot and ran some hills though.

3 Ruckers took off for the ‘big’ hill downtown. When we made it, we looped it 5 times, then started back downtown. At the stairs, we ran into Skipper, working out all by himself! So we picked him up, did some stairs, then returned for some Merry Circle as the runners returned.

CoT:

  • Lots to sign up for!
  • Chasing the Chupacabra Dec. 2
  • GTE on Nov. 11
  • Stingray to Sea in October.
  • October 14th is the Odyssey, a CSAUP event in Carpex.
  • Prayers for Tom Sawyers buddy Turner who was diagnosed with Cancer and has been struggling. Trying to share Christ love with him at this time.

PISTOLS FIRING! GOODNIGHT VIENNA!

Total count: 6

PAX: Hoosier Daddy, Tombstone, Redline, hooch, Rawhide

FNGs: None

Other PAX: None

The one and only Matt Foley put the Screaming Eagles through an upper body beatdown like no other. ???????? Strong work by all ???? ????

Total count: 6

PAX: Pony Express, Jingle, Pixel Pusher, Heisenberg

FNGs: None

Other PAX: Chicken

Warmed up with some SSH, squats, imp walkers, and grav pickers. Moseyed to LLP to wish Hahvahd an HBD! Circled goose poop then headed back. One 400 sprint across the HT lot for old times sake to get a nice deep breath of 3 day old sun baked chic fil a dumpster ???? 4.25 miles were ran. Find those struggling in your life and pour into them to help them be the most they can. Prayer for my friend struggling with addiction. -Peace Out! -SOL

Total count: 13

PAX: letc, morpheus, niles, Busted Grill, Dixie Chick, Tom Sawyer, Flight Nurse, BoneSpur, Jiffy Pop (JP), Steak Knives, Gump, Leroy Brown

FNGs: None

Other PAX: None

The workout incorporated some new exercises based on actual signals used in officiating high school and college women's lacrosse. Those exercises are noted with an asterisk (*).

Warm-ups: Imperial Walkers x 20 Arm circles forward x 10 Arm circles backward x 10 Squat jumps x 15 Plank jacks x 20

  • Illegal procedures x 20 Seal claps x 20 Carolina drydocks x 15 Air presses x 20 Toe-tap crunches x 20 *Lacrosse goal signals x 20

Dora: Partner up. 1st partner runs to speed bump and back while second partner does the exercise, then switch. The exercises were in multiples of 72, of course: 72 merkins 144 squats 216 dips 144 V-ups 72 shoulder taps (double count = 1)

Mosey to the baseball field and line up with back against the fence. Hold people's chair (basically a squat) while we did the following: Each pax did 10 overhead claps until all completed the exercise. Recover, shake it out and resume people's chair. Each pax does 10 punches (5 each arm) until all completed the exercise. Recover, shake it out and resume people's chair. Each pax does 10 offsetting fouls signal from lacrosse (*) until all completed it. Recover, shake it out and resume people's chair. Sit against the fence with only one foot on the ground and the other foot and leg extended straight out. Each pax counts to 10. When we got halfway through, changed legs and completed the exercise. Then we ran back to the parking lot.

Closing exercises: Flutter kicks x 20 Hello Dolly x 20 Freddy Mercury x 20 Mountain climbers x 20 WWII sit-ups x 20

COT: Gratitude to God for our bodies being strong enough to do these workouts along with an acknowledgment that we won't always be able to do it. Prayer for our leaders and all who protect us, including military, police, firefighters, EMS. Acknowledgment that our country is in trouble and we are concerned for the future for our children and grandchildren, even though we know the "good guys" win in the end. Prayer for an onslaught of righteousness throughout the land from our Lord and Savior, Jesus Christ.

Post workout 2nd F: breakfast at Jimbo's for old times' sake, including a biscuit with a birthday candle in it for YHC.

I'm grateful for all the pax who came out today to honor me. I can hardly wait until September 2024 to do it again! Big thank-you to @Steak Knives for helping to design the workout and for tech assistance. No thanks whatsoever to @Flight Nurse for mocking the Q's technological abilities, as well as my yearning for the return of fax machines. Didn't your dad teach you it's not polite to make fun of your elders?

Respectfully, respectfully, respectfully submitted, @Hahvard

(@niles and @Busted Grill: see what I did there?)

Total count: 6

PAX: EOM, Special K, Pumpkin Pie Chart, Atomic Wedgy, blood donor

FNGs: None

Other PAX: None

Warmorama:

  1. SSH
  2. Pebble Pickers
  3. Arm circles
  4. IPAX demo

Thang 1:IPAX week 3

Prayers: DSS

Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/

-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!

-Stingray to the Sea coming on October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!

-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!

-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!

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: 9/30 -location/task: TBA

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

Reminder: “LIFE DOESN’T GET EASIER OR MORE FORGIVING, WE GET STRONGER AND MORE RESILIENT!”

Total count: 6

PAX: NAPA, Kramer, Dumbledore

FNGs: None

Other PAX: New Joe, Alice

YHC didn’t want to steal away the thunder from Hahvard and his bday Q so there was no preblast. Who knew we had the same bday?!? I pray that I am in good enough health to still be grinding in 30 years like that HIM.

Conditions 63 and clear

Warm o Rama Seal clap Mamba night clubs Soulja bois BDE burpees

Mosey to fire dept Ring of fire 10 merkins while all other hold plank. Go around the ring

Mosey to north corner of the complex Ring of fire 20 squats while all other hold al gore. Go around the ring

Mosey to fountain
Ring of fire 20 LBCs while all other hold 6 inches. Go around the ring

Mosey to AO

Tabata 20 on, 20 off Alternate merkins and box jumps for 8 rounds of each (16 rounds of work)

10 count

Tabata 20 on, 20 off Alternate dips and Bulgarian split squats 8 rounds each (16 rounds of work)

Mary

COT

Happy birthday to me Chasing chupacabra 12/2

Total count: 3

PAX: The Mountie, Hammer Head

FNGs: None

Other PAX: None

Warmup them rucked 1/2 mile and did 3 rounds of 5 exercises , 10 reps each. Merkins, Overhead press, 10 lunges/leg, rows, 4 count flutter kicks. We Rucker another 1/2 mile and repeated the exercises.    

During the workout TM and HH planned their Friday to skip workout and go flounder fishing. Stay tuned to see if they invite anyone over for dinner.

Prayers for our families!

RX

Total count: 7

PAX: Smuckers, ATARI, hoveround, Rolling Rock, Hahvard, Skipper (F3 Carpex)

FNGs: None

Other PAX: None

Warmup: Imperial Walkers x 20 Chain Breakers x 10 Merkins x 20 SSH x 30 Plank Progressions.

Mosey to the River Walk

Groups of 3

1 partner rotate the follow moving exercises: Lunge Walks, Bear Crawls, Duck Walks 2 partners do the following exercises.
200 single leg squats 100 partner Merkin claps 100 assisted alarm clocks 200 squat heel taps 200 BBSUps

Mosey back to AO

Pax Choice Mary

COT: Praises to Hahvahd for posting today on his 72 Birthday. All pax should post at LLP for his birthday Q. GTE44 Reminder. Sign up or consider donating to our 3rd F component of the event. Looking for sleeping bags, winter hats and gloves, deodorant, hot hands, socks and underwear. Thank you for all of your help and support. steak knives out

Total count: 11

PAX: Busted Grill, Sunrise, Drip, Steel Plates

FNGs: Nomad, Tracker

Other PAX: COLA, Chips, Wild Wing, Snooki

Get Smart arrived to Q without his Hummer. Last time he Q’d we pushed and pulled it around the Gloom.

Warmarama: Total body stretches of upper and lower extremities.

Thing 1:

25 Side Straddle Hops 25 LBC 25 Big Boys 25 Flutter Kicks 25 Angle Grinders 25 Arm Circles 25 Alabama Prom Night 25 Kimpo Leg Kicks (Left/Right)

Thang 2:

Short Mosey Four Corners in the Gloom x 2

25 Squat Hold with Alternate Jabs 25 Burpees 25 Superman 25 Dive Bombers 25 Freddie Mercury 25 Plank to Leg Lifts

Mosey to Underpass for 69 seconds of Gratitude Walk Squats floored by 60 seconds of Planks

COT: Prayers of gratitude and for continued healing for PEZ and Snowman.

Prayers for good outcome for BG’s medical testing; Wild Wing who’s training for a Triathlon next week; End of Writer’s strike so Nomad can get back to work full time.

Name-a-Rama:

Welcome Nomad and Tracker to the Lightkeepers. Great to have these two HIMs join our tribe.

Snooki and Wild Wing joined for Coffeeteria at the Firepit.

Total count: 7

PAX: SOL, Pixel Pusher, BoneSpur, morpheus, Jingle, Mr. T

FNGs: None

Other PAX: None

6 runners and 1 rucker embarked on a wonderfully cool morning. cobwebs were cleared and roots were successfully avoided. runners got 4.0, the lone Rucker enjoyed some peace and solitude. grateful for the push, and for those that pick up the 6!