Total count: 3
PAX: Jingle, Kramer
FNGs: None
Other PAX: None
Who cares about a little sky-firecrackers and rain!? Let’s get after it!
This workout had 2 Phases: Pre-Jingle and Post-Jingle as he came late from Mamba.
Warmups: Chain Breakers x8 Mtn. Climbers x15 Shoulder taps x12
Kramer/Bedlam DORA Curls x100 BBSU x100
JINGLE it up a notch!
6 minute rounds of one PAX doing 2 sprints up and down shopping area while the others did endless reps of: Nantan-Cleans Wojo-Squats Block Merkins Grave Diggers
CoT:
We’re with you Beach Men! Mambas held it down today for you as a sign of respect! ????
Total count: 1
PAX: Slackbot
FNGs: None
Other PAX: None
Hung out in the shelter doing EMOMs. Hope everyone has a great week!
Total count: 1
PAX: Gump
FNGs: None
Other PAX: None
Arrived at the moment pit to discover that the rain and lightning had kept people at bay. Decided I was already wet and would celebrate the birthday of Snooki anyway. Grab the block. Found a shelter by the pool did some block exercises. Moseyed over to Williston shelter, and did some block murkins overhead presses, weighted squats, then onto bear, crawling the ramp and crab, crawling back up and repeat. Then migrated with the block over to the front of Williston, and did some wall sits calf raises, step ups and wall jumps to finish it off. COT was a prayer to be a better man not for myself, but for the reflection of the ultimate Q for each one of my kids, my M my mammon. Find a way to live with love and respect. Gump out.
Total count: 13
PAX: FIZZ, FreeFlow, Jingle, letc, Space Jam, Buckeye, Dumbledore, Bing, Peanut, SONG BIRD, Smuckers
FNGs: None
Other PAX: PitStop
Mission Principles
Warmarama
Open Books x10 each Bridges x20 SL Bridges x10 each Hip Circles x10 each Merkins x24 Downward Dog Ankle Mobs x10 Soulja Boys x8 SSH x24
The Thang 60 min CoT Pax led rotation with leading an exercise that is difficult for them. Sharing what are they learning and where are they growing, why F3 is more than a workout to them. Another Pax then prays over him.
The CoT is a safe and sacred place where transformation occurs. Let’s continue to honor that in our workouts.
Namearama Prayer
Total count: 16
PAX: Tiny Dancer, Milton, Captain Jack, hoveround, Steak Knives, Sunrise, Blue Steel, Kopi Luwak, Open House, last, Under Siege, Busted Grill, Vogue, Defrost
FNGs: None
Other PAX: Shorty, Illuminate
Warmorama:
Thang 1: Reverse Indian run -person in front pulls aside, does 2 burpees then catches up in the back. We’ll do this back too!
Thang 2: BBR -yep time to get Beach Body Ready! -or big boys, burpees or more specifically surfees and run! -one partner does big boys at the dunes. Other runs to surf and does 2 surfees then runs back. -keep going until you get to 200 big boys!
Thang 3: Bearosel. -Everyone holds exercise in circle while one person bear crawls around. -Change exercises when called and keep doing until each have crawled around once!
PAX delight 7 minute abs at end, each led one!
Prayers: Wapners M
Announcements: -someone challenge the Mambas for the Cup!
-Whose next to complete the Gator Bait Challenge!!!! Also wondering who our next MonTuGaThunder Ray will be?
-Arrowhead masters-4/8! Mulligans day before!
-Scholarship Applicants can apply on April 1st to May 1st. This years it is $4,000.00. Applications released on April 1st! Open to all current PAX in or planning to be in trade school or college or 2.0, boy or girl, of an active PAX within F3 Cape Fear to cover the cost of college or trade school!
Coffeteria: -Wednesday after Stingray
-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: 4/29 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: TBA
Reminder: “Do not let your life be like a shooting star that lights up the sky for only a brief moment. Let your life be like the sun!”
Total count: 6
PAX: R-X, Hammer Head, R2, Whirligig, Amy Grant
FNGs: None
Other PAX: None
Warmarama 11s Burpees Donkey kicks
Mosey around lake Stopping at each pavilion 10, 20, 30s
Cot: McCleod 32 for 32 today Arrowhead masters
#mambaout
Total count: 9
PAX: Franks, Teachers Pet, Rawhide, Gumby, Hoosier Daddy, Loaner, Tombstone, Kramer
FNGs: None
Other PAX: None
0500 and 0530 run laps at Myrtle Grove Starbucks 0600 coffeeteria ☕️
Total count: 4
PAX: Slim Shady, DadBod, Bolt
FNGs: FNG Michael aka Bolt
Other PAX: None
Welcome FNG Michael! Aka F3 Bolt! Lot was awesome! Super high energy and motivated! And dude I’d fast! Ran a 1hr 19 min 1/2 marathon and 18 min 5K in high school. Hence the name!
We warmed up with some SSHs, imperial walkers, gravel pickers and merkins. We then did a goose poop loop stopping at all the speed bumps to alternate 10 merkins then 10 squats all along the way. Stopped at the pull up bars for three rounds of 5 burpees, 10 dips, 20 LBCs. Moseyed back to the flags. Speaking of, we then headed over to Fuel Depot territory for an almost epic game of capture the flag. It almost worked and I appreciate everyone giving it a go. Sometimes you take chances and sometimes it doesn’t work out. Maybe it would’ve gone over better with more 2.0s? COT We prayed for Julia working through immigration, Dadbods wife and her father dealing with loss and grieving. Prayers for my Dad dealing with a tumor hoping it’s not cancerous. Praises to FNG Bolt for hitting his first post with such enthusiasm and energy, I loved it. -SOL out.
Here were the rules I came up with. It had potential. But a better motivator might’ve helped.
Capture the F3 Flag 5 Modes of movement
Get tagged on other teams side - go to jail
To get out of jail
Jail for one team is other teams home base and you must get other teams flag back to your home base to win.
No guarding the flag within 15 feet
Home base for one team is hail for other
On your own the you are a defender On the other teams turf an offender
You may toss the flag to a teammate while capturing other teams flag.
Flag can be hidden yet must remain visible
Two minutes to strategize, hide flag and place jail location.
To win one team must capture the other teams flag and get it back to their own home base / jail
If you have the flag you can be tagged anywhere on either trams turf
If tagged with flag drop flag and go to jail
Total count: 11
PAX: Offering Plate, EOM, Wapner, OTC, Southie, Nozzle, Chardonnay, Yak, Rip Rap, WNBA
FNGs: None
Other PAX: None
Ruck and Run to Glory!
Warmups: SSH x12 Chain Breakers x12 That’s it!
The two space rebels have done it. The Parsec record has been set! Know that for these sweet trophies you need to average better than 13:20/mile!
Runners went hard after it! And holy cow, Rip Rap is FAST!
YHC and WNBA were the only Ruckers.
CoT:
Total count: 8
PAX: Parrot Head, last, Tom Sawyer, Leroy Brown, Buddy the Elf, hoveround
FNGs: Ryder Tushingham
Other PAX: None
My 2.0, Ryder, finally made it out of bed at 5am to join me in the gloom. I've been EHing him for a good three years and finally had to throw in three pumpkin muffins at Panera to close the deal. It was a blessing to be able to work out with my son, hopefully, the first of many to come. Does anybody have a tissue?
Warm-o-Rama
Stargazers x 1,000....imagine a workout really started like this? Side straddle hop x 20 IC Imperial Walker x 10 IC Gravel pickers x 10 IC
The Thang
Tempo Burp and Merk – 3 count down
We went to 10 merkins, 55 in total. These were a nice burn with the rucksack on. Even my 14-year-old said he felt the last few sets.
Jack Webb – Sandbag clean and press and squats
We did a 1 to 4 ratio and finished with 10 clean and presses and 40 squats with a sprint in between each set. That's 220 squats for those keeping scores at home. We made it to set number 8, broke off for some Capture the Flag with the OGAO Pax, and finished the last 2 sets at the AO.
COT
Prayers to Banjo on his move to Dolly Parton's home state of Tennessee. I love Banjo...and Dolly for that matter too.
My 2.0 Ryder is now known as Touchdown Jesus due to his love for Notre Dame football. He got off easy. He doesn't realize how close he was to being named "Erudite".
Hoveround - Proud that you only said one obscene joke around my 2.0 this morning. The over-under was 3.
Leroy Brown - I told Hot Mike you're going to drive by his house and flash your high beams at 5am on Monday if he doesn't show up to Baywatch tomorrow.
Buddy the Elf - I'm just glad you didn't get concussed by the plate doing those burpees.
Last - I believe you were second to last today, so you have that going for you.
Tom Sawyer - My 2.0 thought you were really cool.
Parrot Head - My 2.0 thought you were a cop.
Until next time, DC
Total count: 3
PAX: morpheus
FNGs: None
Other PAX: Creamsicle
Warm up Side Seal claps Mamba Night Clubs Chain breakers Stretch
Started with Balls to the Wall
Moved to Softball Field
Ran to each base did 10 Merkins 10 American Hammers 10 Big Boys Repeat but with Bear crawls and Lunge Walks
Ran to Tennis Courts Same as above but at lines
Prayers Creamxycle travel back to Hickory Growth of the PAX Drips friends Tone hospital.
Total count: 4
PAX: fullerbrush, Bing, DadBod
FNGs: None
Other PAX: None
We did some yoga. We did some banded exercises to open up the T-Spine. Loosened up. Relaxed. Etc.
The end
Total count: 1
PAX: morpheus
FNGs: None
Other PAX: Eliza and Tucker (four legged)
Warm-a-Rama (OYO, literally all alone)
The Thang, had you been there:
To picnic tables for six sets of:
15 inclined merkins
10 step ups
15 dips (3 seconds down, 1 second up)
20 merkins
Run to swing set (10 donkey kicks) and back
Next round is escalator of:
20 Smurf jacks
10 Burpee‘s
Bear crawl out and back
10 wide arm merkins
Squats
20 plank jacks
Run to end and back when add a new exercise.
Final Round:
Four Corners on tennis court.
COT: Thanks for the beautiful day and prayers for our Region, for fighting the fart sack, and getting after it!
Morpheus out.
Total count: 7
PAX: Bambi, Oaken, Chernobyl, RumbleBee, Wahlburger, Tripwire
FNGs: None
Other PAX: None
3/23 Myrtle Kombat QIC: Kramer
Mission Principles
Warmarama HC Burpees Seal Claps x24 Burpees x8 Soulja Boys x8 Merkins x24 Chainbreakers x8 Burpees x8 Dark Trooper x8 Merkins x24 Mamba Night Club/Raise the Roof x24 SSH x24 Burpees x8
The Thang Mosey to Hoops Court 8s Alarm Clocks/Kobes ll Bear Crawl/Mosey timer
Mosey to front entrance
DDC Circuit Stations include:
Round 1 Sandbag Cleans Ruck Thrusters Kettle Bent Over Rows Jump Rope Plate Arm Raises Cindy Alpoes Timer Lap
Round 2 Half Kneel KB overhead press Jump rope Cindy chest press Ruck swings Plate Mike Phelps Sandbag Gravedigger Timer also
Mosey to AO
CoT Prayer
Total count: 4
PAX: Get Smart, Steel Plates
FNGs: None
Other PAX: Koala (aka COLA)
Warm up: seal claps, imperial walkers, toy soldiers, arm circles, mountain climbers The Thang: navigate parking lot lines to far curb, curb dips, calf raises, crunchy frogs and stationary lunges. To the field for 7’s. Merkins and squats followed by Carolina dry docks and BBSU’s. Navigate parking lot lines to curb and repeat curb dips, calf raises, crunchy frogs and stationary lunges. Mary: on the field with approximately 10 to the 23rd power gnats. COT: Missed : Spruce Goose (flew south?), Sunrise(didn’t today?), Lost Boy(MIA?), Wipeout (did?), Jolly Green Giant (sowing?), Wild Wing(flew the coop?), Snooki(snuck away?), Wicked(really is?), Pez(please?) Etc………… Prayers. Thanks to the 3 fellow gnat swatters BG
Total count: 7
PAX: Hand me down, Drip, Smuckers, Driveby
FNGs: Jeff Woods(Raleigh) Dos Equis
Other PAX: Creamsicle (Foothills)
Warmarama SSH Ballerina Toe Squats Mamba Night Clubs Chain Breakers
4 runners and 3 Ruckers parted ways to explore downtown. Was tired of just seeing straight loops on Strava, so the runners serpentined to Dram tree park and back. A little over 4 miles and some great mumblechatter . The Ruckers rucked, led by Drip and I am sure they had a great time of fellowship as well.
COT Growruck Wapner’s Family Life is hard, so prayers for all those going through struggles silently. Remember you are not alone.
Total count: 5
PAX: Goat, SockPuppet, Wind Bag
FNGs: None
Other PAX: Debardalaven?
EC: 3 mile ruck me and Wasn’t Me
Warmorama:
Thang 1: Tire bears -bear crawl to each tire and flip 2 times. Keep going until One person sledges 20 times then switches out.
Thang 2: Kettle Carousel -circle up with kettle -one walks around loop with two kettles farmer style or tire from inside. Others do 10 reps then move kettles until they get back. Change exercise each time they return. -clean and press, chest press, curls, tricep extensions, upright rows, goblet squats, swings, deadlifts
Prayers: Wapners M, Crocket,
Announcements: -someone challenge the Mambas for the Cup!
-Whose next to complete the Gator Bait Challenge!!!! Also wondering who our next MonTuGaThunder Ray will be?
-Arrowhead masters-4/8! Mulligans day before!
-Scholarship Applicants can apply on April 1st to May 1st. This years it is $4,000.00. Applications released on April 1st! Open to all current PAX in or planning to be in trade school or college or 2.0, boy or girl, of an active PAX within F3 Cape Fear to cover the cost of college or trade school!
Coffeteria: -Wednesday after Stingray
-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: 4/29 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Broomtail Brewery 6404 Amsterdam Way. Wilmywoodie food truck
Reminder: “Do not let your life be like a shooting star that lights up the sky for only a brief moment. Let your life be like the sun!”
Total count: 3
PAX: Hoosier Daddy, Redline
FNGs: None
Other PAX: None
Warmarama stretch Big 4 mile loop around the park Cot Wapners 32 for 32 Saturday #mambaout
Total count: 8
PAX: 10 count, Knuckle Puck, Chop Shop, EOM, Kopi Luwak, Bing, Leprechaun
FNGs: None
Other PAX: None
Disclaimer: Warmorama: Side Straddle Hops IC x 40 Imperial Walkers IC x 30 Pebble Pickers IC x 20 Abe V. IC x 20 Mountain Climbers IC x 10
THANG: Carterico Indian Run on the path to the Pull Up Bars. Stopping at 4 stops to do an exercise chosen by a PAX via drawing a number... 1-5. We ended up doing: 10 Burpees OYO 20 Merkins OYO 20 LBC OYO 20 Mountain Climbers OYO
When we got to the pullup bars we did 5 rounds of Cindy 5 Pull-Ups 10 Merkins 15 squats
Then we mossied to the shelter and did original Dora: 100 Merkins 200 Squats 300 LBC
...and then we bear crawled 30 yards and sprinted back to the AO.
COT:
Prayers for Wapner's wife, and family. Announcements 10-Count talked about the scholarship fund.
It was again fun to lead you all! SpinDr (aka Twirly D)
Total count: 4
PAX: Delaware, Picker, AVI
FNGs: None
Other PAX: None
4 Pax enjoyed the dark beach at Wake and Bake
Total count: 2
PAX: Jingle
FNGs: None
Other PAX: None
Warm a Rama 22 SSH 22 Arm Circles 20 Copperhead Squats 10 Mamba Night Clubs
Brought new Coupons to the AO, but did not use them.
COT Accountability Intentionality Healthier lifestyle
Thanks jingle and strong workout. Enjoyed it
Total count: 2
PAX: Jingle
FNGs: None
Other PAX: None
Warm a Rama 22 SSH 22 Arm Circles 20 Copperhead Squats 10 Mamba Night Clubs
Brought new Coupons to the AO, but did not use them.
COT Accountability Intentionality Healthier lifestyle
Thanks jingle and strong workout. Enjoyed it
Total count: 15
PAX: Pixel Pusher, Flight Nurse, SEAHORSE, Pony Express, SOL, Big Sky, Heisenberg, Tiny Dancer, letc, Brackish, Slim Shady, Gerber, Captain Jack
FNGs: None
Other PAX: Charlie Daniels
WARMORAMA:
Charlie Daniels crushed the WARMORAMA calling out some Side Straddle Hops and Burpees... then we did some Pebble Pickers and Arm Circles and moseyed to the Tennis Courts.
Next on C.D.'s hit list we're some 11's... she made us do Donkey Kicks and Big Boy Situps.
Then off to the stairs at Goose Poop Island for a Dora: 100 Decline Merkins, 200 Tricep Dips, 300 Bonnie Blairs... partner ran the steps.
Then we carried on up to the War Memorial and did 22 Merkins before heading back to the AO
COT
Charlie Daniels prayed us out! It was the perfect last Q and Im stoked that I got to share some more time with you fellas and see my 2.0 step up to co-q with me!
Total count: 5
PAX: niles, WNBA, Wicked, Bedlam
FNGs: None
Other PAX: None
In Empie Park, where spirits soar, Five valiant men, of legend's lore, Did gather 'neath the moonlit sky, To celebrate with hearts held high. United there in strength and grace, With fitness, fellowship, and faith, They vowed to conquer dark and fear, And forge a bond that none could tear. Tom Sawyer, man of tales untold, Now fifty-six, his years of gold, With Wicked and Niles at his side, In night's embrace, they chose to stride. To train tracks, where the shadows creep, And o'er the bridge, where winds would sweep, They shared the tales of youth's delight, Their laughter echoing through the night. And WNBA and Bedlam, they, Embarked upon a Kessel ruck, Their spirits high, as if to say, No challenge could their hearts unstuck. With legs that surged like thunder's roar, A record they did set, and more, In thirteen minutes, miles they tread, The fire of victory 'fore them spread. At six-seventeen, they gathered round, In circle of trust, where love was found. And Hoverround, with voice of cheer, Did sing for Tom, who stood so near. They prayed for Turner, battling strife, For cancer sought to steal his life, And Bedlam, mayhem plagued his home, Their hearts did lift, though storms may roam. In unity, their spirits soared, For each man bore a warrior's sword. Their hearts entwined, as brothers true, With courage, love, and strength anew. Then, separate ways they each did tread, Their paths diverging, yet spirit-led, Comforted by the sacred bond, Of male community, and far beyond. For these five men, in darkest hour, Had found within each other power, To face the world with heads held high, In fellowship, beneath the sky. No challenge great, nor burden small, Could break the bond that held them all, For in their hearts, the truth was sown: Together, they would never be alone.
Total count: 2
PAX: Jingle
FNGs: None
Other PAX: None
Warm a Rama 22 SSH 22 Arm Circles 20 Copperhead Squats 10 Mamba Night Clubs
Brought new Coupons to the AO, but did not use them.
COT Accountability Intentionality Healthier lifestyle
Thanks jingle and strong workout. Enjoyed it
Total count: 2
PAX: Jingle
FNGs: None
Other PAX: None
Warm a Rama 22 SSH 22 Arm Circles 20 Copperhead Squats 10 Mamba Night Clubs
Brought new Coupons to the AO, but did not use them.
COT Accountability Intentionality Healthier lifestyle
Thanks jingle and strong workout. Enjoyed it
Total count: 3
PAX: Hoosier Daddy, Raygo
FNGs: None
Other PAX: None
Warmarama The thang Speed bump exercises 10,20,30s Idora 100 stepups 100 Kobe’s 150 American hammers Cot 32 for 32 Saturday Patience Hoosier on the mend #mambaout
Total count: 7
PAX: Busted Grill, Sunrise, Koala, Pez, Steel Plates, Lost Boy
FNGs: None
Other PAX: None
After a light warm up we stretched using traditional stretches as well as rubber tubing for the adductors, hamstrings, TFL and IT Band. Then did some agility training to tax the stretched muscle and repeated the sequence and finished with an ab workout.
Beautiful, sunny, brisk morning in the neighborhood. :)
Total count: 3
PAX: Lightning
FNGs: Na
Other PAX: Rx
Warmup 25 side strattle 21 burpees
Partner workout
Sandbag overhead toss- 30 rifle Carry to beach Sandbag get up- 30 farmers cary Sandbag cleans - 50 ruck Sandbag pulls - 150 ruck
Partner ruck to beach and back.
21 burpees on beach
21 burpees at AO
Total count: 3
PAX: Lightning
FNGs: Na
Other PAX: Rx
Warmup 25 side strattle 21 burpees
Partner workout
Sandbag overhead toss- 30 rifle Carry to beach Sandbag get up- 30 farmers cary Sandbag cleans - 50 ruck Sandbag pulls - 150 ruck
Partner ruck to beach and back.
21 burpees on beach
21 burpees at AO