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Total count: 3

PAX: Mr. T, Houdini

FNGs: None

Other PAX: None

YHC accompanied Mr. T and Houdini as they finished up a blazing Kessel Ruck week! Strong work!

Total count: 11

PAX: Mr. T, Houdini, Sister Act, Dollarweed, Gump, letc, Allman Joy, Bartman, Snooki

FNGs: None

Other PAX: PIRO, Jacksonville FL

(MK’s VQ got postponed as he was called into work at midnight. Thank you for your service!)

Warm-O-Rama: SSH x 20 IC Toy Soldiers x 20 IC

Thang: 2 ruckers departed on their quest for the Kessle Ruck. 9 runners headed for the Muni so Skeeter could splash in all the puddles. The rain held off, our missions were successful, and the runners accomplished 4 miles.

COT: Prayers for Wheels on the Bus, Justin, GOAT, and a safe drive back to FL for Piro.

We were bummed that MK couldn’t lead us this morning, but very thankful that men like himself make these sacrifices to protect us and our country. We pray he’s safe and will be back in the gloom with us soon.

Pixel Pusher

Total count: 2

PAX: Inches Short

FNGs: None

Other PAX: None

EC: 3mile run…just me…in the pouring rain!

Warmorama: Gravel Pickers SSH 50 Seal claps 50 Hop press 50

Thang 1: Block Mile! -get a block and start walking. As we go you will do the exercise called out. At each quarter mile mark we’ll do a lil beatdown. 1st-blockees/curls 2nd- chest press 3rd- rows 4th-big boys until time runs out! We’ll do this for a whole mile!

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Chris and Inches father in-law.

Announcements: The Goat : -When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. This will be a convergence abridged beatdown. The Goat inspired!

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

-4/1/24 F3 Cape Fear Foundation scholarship application goes out. $3,000 this year!

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: The Flying Machine on Randall Pkwy. Grimburger will be there!

Reminder: “ You won’t find time. You have to make time!”

Total count: 11

PAX: Gump, Tombstone, Hoosier Daddy, Brick City, Flight Nurse

FNGs: None

Other PAX: Spot, Dead Air, Flush, No Quit, Princess Peach

Warmaroma -20 SSH -20 Imperial Walkers -20 Arm Circles, Forward and Back -20 Gorilla Squats

5 Stations -Bulgarian Squat x10 each leg -Raised Merkins x 20 -Big Boy Sit-ups x 30 -Dips x 40 -American Hammers x 50 each side

Repeat adding 10 reps to each

Finished back at AO with some planks, merkins and Peter Parker’s

COT Thank you for all the support and encouragement and coming out to my VQ.

Total count: 4

PAX: Duckboat, Raygo, Mike Prochaska

FNGs: Meat - aka Mike Prochaska

Other PAX: None

You haven't truly lived until you've hung out on a dark beach with a guy named "Meat." It all worked out, and we all made it through the workout without any permanent scars.

Warm-o-Rama

Baby Arm Circles Michael Phelps x 10 IC Gravel Pickers x 10 IC
Imperial Walkers x 10 IC

The Thang

Mosey to the enormous beach with our rucks and sandbags

Sandbag Shoulder Press x 20 IC Sandbag Rows x 20 IC

Serpentine

At each beach access do...

Merkins x 5 Squats x 10 Flutter Kicks holding sandbag x 15 IC

Mosey back to the AO

Burp and Merk - Burpee with ascending merkins to 10 - 55 merkins in total

COT

"The Goat" ruck is coming up on April 27th, at 7:am at Long Leaf Park

Some quality F2 coffeteria afterward with Raygo and Duckboat. We all agreed that Jennifer Conley and Penelope Cruz are great actresses.

Duckboat - I'm just glad you didn't have fish for dinner last night. Those flutter kicks were brutal! Fortunately, I was upwind.

Raygo - Give me a call next time the Caribbean girls are in town

Meat - My new favorite F3 name, Moist slips into 2nd.

Let's keep on accelerating!
DC

Total count: 9

PAX: Salty, Offering Plate, Kopi Luwak, Captain Jack, Tiny Dancer, mr.kotter, Chernobyl, wristguard

FNGs: None

Other PAX: None

PAX circled up for a quick warmup at 0530.

THA THANG: March Monthly IRONPAX Beatdown……

4 lines of cones down the parking lot. 20 yards apart each. Travel and perform set exercises at each cone. Run around the horseshoe loop back the start. 50 reps total per round. 30 min AMRAP

Green Line (starting point): 20 hand release merkins

White Line: 15 jump squats

Blue Line: 10 double count Bonnie Blair’s

Orange Line: 5 Burpees

Finish off with some recovery work at the end.

COT to wrap things up.

HushPuppy over & out!!!

Total count: 13

PAX: Chop Shop, Sparky, EOM, 10 count, Wahlburger(Kyle Kinder), GTA, Under Siege, The Alchemist, Ta-Da, DirtBoy, Omar

FNGs: None

Other PAX: Slider (Wahlburger 2.0)

Warm-o-rama

  1. 36 Side Straddle Hops
  2. 36 Raise the Roof
  3. 36 Air Squat
  4. 36 Alternating Stiff Leg Toe Touch
  5. 36 Merkins

Parking Lot Station 6. 36 Double Unders (Alt: 72 jump ropes) 7. 36 Jump Rope 8. 36 Shuttle Runs 9. 36 Broad Jumps 10. 36 Pistols (alt: reverse lunge)

Bathroom Station 11. 36 Derkins 12. 36 Box Jumps (alt: box steps) 13. 36 Crunches (LBC) 14. 36 Shoulder taps 15. 36 sec Balls to Wall

Jump over Station 16. 36 Jump overs 17. 36 Hand-release Merkins 18. 36 Sit-ups 19. 36 Burpees 20. 36 sec Plank Hold

Picnic Table Station 21. 36 Bench Step-ups 22. 36 Bench Dips 23. 36 L Leg Bulgarian Split Squat 24. 36 R Leg Bulgarian Split Squat 25. 36 Heels to Heaven

Grassy Station 26. 36 Walking Lunge 27. 36 Cartwheels (alt: donkey kicks) 28. 36 Inch Worms 29. 36 V-ups 30. 36 Prisoner squats

Pull-up Station 31. 36 Pull-ups (alt: max PUs into 36 sec bar hold) 32. 36 Dips (alt: max dips into 36 sec hold top of dip) 33. 36 Toes-to-bar (alt: V-ups) 34. 36 Inverted Rows 35. 36 Knees-to-elbow (alt: hanging knee raise) 36. 36 Chin-ups (alt: palms up inverted row)

COT Announcements: -April 27th GOAT Ruck -June 7-8 10 year anniversary -Saturday @5am Ruck bootcamp with Flight Nurse Prayer Requests:

  • F3 Raleigh Manchkin (Chris) diagnosis with cancer Prayer

Coffee and Donuts Sparky brought the coffee, YHC brought the Krispy Kreme

Thank you F3 Cape Fear for the best birthday! I pray I have 36 more years with all you HIM!

Total count: 4

PAX: Offering Plate, Bodhi, OTC

FNGs: None

Other PAX: None

Warmorama

  • SSH
  • Merkins
  • Matrix Stretch

Got to Work

  • cheetah crawl down 20 parking spots.  
  • stopped at every other line for burpees- started with 10 and decreased by 1 at each interval (55 total)
  • Repeated, but with:   lunges & Bob Marleys   bear crawl & merkins   *crab walk & squats
  • winded down with 4 rounds of abs

COT

  • Gave Thanks for the strength and energy that enabled us to converge for exercise and fellowship this morning at the PN Schoolhouse
  • Prayers for families in current challenging times. I will lend that 2022 was the most difficult year of my life. F3 played a crucial role in helping me pull through.
  • safe travels for those hitting the road next week.

Bodhi- Great to see you this morning…..keep coming out.

Total count: 15

PAX: Inches Short, Pez, Chips, Nomad, Sunrise, Busted Grill, Lost Boy, Tartan, Steel Plates, Mint Julep

FNGs: None

Other PAX: Cash Only, Da Rock, COLA, Torpedo

Welcome / Mission / Principles / Credo

Warmarama: Toy Soldiers Imperial Walkers Shoulder Stretch Gravel Pickers

Count-o-rama: 14

The Thang 0

Watercraft Ferry Warmup Mosey (about 1/4-mile out and back)

The Thang 1

Prime Numbers. Two exercises: Burpees and SSHs. Do 1 Burpee than -count SSHs, all In Cadence. We looped through 2, 3, 5, 7, 11, 13, 17, so the total was 7 burpees and 58 SSHs

The Thang 2

Mosey to the field

Teams of Four Timer does either 1) bear crawl to first marker, 2) walk to second marker 3) run to third marker

Rest of Group does exercises until Timer comes back. Rotate between P - Punch Merkins R - Raise the Roof (or Carolina Dry Docks) I - Inch Worms M - Monkey Humpers E - E2K

The Thang 4:

Mosey to under the River Road Bridge Balls to the Wall or Roman Chair - 10-count x 15 PAX

PAX did Mary as Snooki ran to retrieve his phone under the bridge.

Countarama: 15 (gained Nomad)

Name-o-rama

Prayers, Praises, and Announcements: Inches Short was downrange in Raleigh and met Manchkin who celebrated his 50th birthday with a Q, but found out he’s got Stage 3 Cancer. Prayers for his recovery Cash Only had a close call with a hit and run, grateful he and his wife weren’t significantly hurt. Cash Only prayers for mother and father who need care/assistance but are resisting Pez’s daughter and her recover. Praise to Tartan’t daughter for reaching out and 1:1 time Nomad and the Wilmington Bridge work being over (?) and a shorter drive The Hoff joined us for the last bit of coffeeteria The GOAT ruck Convergence week nest week - Lightkeepers WILL happen, all other weekday AOs at LLP and Baywatch Saturday.

It was an honor and privilege to Q.

Total count: 11

PAX: Bambi, Oaken, Liberty, Goldfinger, Sister Act, Venus, Dogwood, Ta-Da, Captain Jack

FNGs: None

Other PAX: Slider aka Carter Kinder

Warm up Butterflies Bent over shoulder swings 10 gravel pickers 10 side straddle Hops Rolling with Corn Split up to teams of two. While one pair throw bags, the other PAXs do one station for each round of throwing. Station 1: Corn hole/sled Station 2: kettle clean and press Station 3: Shoulder press Cindy Station 4: Stone Merkins Station 5: plank Station 6: Curls Station 7: American hammer with kettle Station 8: water shrugs

Each person throws one bag at the corn board, Best throw gets to pull the sled while the other one does Burpee. Coupons needed

  • 6 Cindy’s
  • steel L-angles
  • 4 kettles (25’s and 35’)
  • 4 stones
  • corn hole board set
  • sled

Total count: 12

PAX: hooch, Whaler, Special K, Hoosier Daddy, Kramer, GEN-X, Stouffers, Tombstone, Redline, Gumby, Rawhide

FNGs: None

Other PAX: None

The dirty dozen led by Blackout on a tour of Carolina Beach. Redline with some solo EC running along with others with some EC core work. 5+ miles for most and great F2 had by all. Prayers for Blackout’s bad wheel and a big shout out to Rawhide on his b-day! Gumby also had a birthday over the weekend and although he’s almost 40, he still runs like he’s 16. #morethanaworkout

Total count: 10

PAX: 10 count, Wapner, Omar, Kopi Luwak, Crockett, Under Siege

FNGs: Coupons

Other PAX: Munster, sheepshead

Runners got in a cool 4 miles, Ruckers rucked about 2 miles.

Total count: 1

PAX: Cabana Boy

FNGs: None

Other PAX: None

Ah, the glorious dawn at Ogden Park, Arrived at 0527, it was chilly, clear, and dark. But oh, what's this? No souls in view, Could it be, my first Solo Q?

0529 creeps by, no car lights in sight, Was hoping I’d see at least one taillight! At 0530, reality hits me like a truck, Am I really leading my own workout? This sucks!

Still, optimistic, I stretch and sway, Hoping someone's just running late today. But by 0535, it was plain to see, I'm on my own, just little ol' me.

With a rucksack on my back, off I go, Through the park, like a lone ranger, you know. Ogden's silence, my only friend, A solo Q, with a 0545 end!

Total count: 7

PAX: Houdini, Mr. T, hoveround, Stouffers, Redline, Buckeye

FNGs: None

Other PAX: None

2 ruckers gunning for Flight Nurse and 10 count’s Kessel Ruck record, 1 Rucker chasing those 2 and 4 runners.

Read thru a description of Monday timeline of Holy Week.

Hoveround encouragement pax to fast this week. Plan for some pax to start Thursday morning at Crepes and More.

Rx

Total count: 6

PAX: Allman Joy, Drip, Kramer, RoundUpOne, Snooki

FNGs: None

Other PAX: None

Warm-a-Rama

Rifle carry cinderblocks to field. Circle up. One Pax does 10 Burpee with the cinderblock while the other packs do various exercises ofMerkins, curls, tricep extensions, presses, etc.

Partner up for Dora 123 ofMerkins, World War I sit ups, squats. One partner runs around oak tree and back.

Another circuit with the cinderblocks.

Ab exercises and sprints in parking lot.

Return cinderblocks and mosey to the flag for 10 Burpee’s.

Strong work Pax! Good start to the week. Several commented that we hope to see micromachine back in the gloom soon.

Total count: 3

PAX: Tombstone, Hoosier Daddy

FNGs: None

Other PAX: None

WARMARAMA SSH X20 GRAVEL PICKERS X15 BIG ARM CIRCLES X20

THE THANG Balls to the wall - 60 secs. Merkins X10 Run to pull-up and dip bars for 5-4-3-2-1 pyramid, including American Hammers X20 Bear crawl distance of two lamp posts, lunge distance of two lamp posts. Rinse and Repeat X3 Run long way back to AO for three intervals of 10 merkins, 20 squats and 10 Carolina Dry Docks. Short run in between intervals.

COT Discussed finding the "Wise" mind, meaning finding balance between emotion and ration (wisdom). All too often we get carried away by emotion (feeling) which causes us to think and act incorrectly. Shared the poem "Harlem" by Langston Hughes. Prayers that we may all find peace and balance in our work and in life.

Thanks for letting me lead and thanks even more for following! H

Total count: 16

PAX: 10 count, Jingle, letc, GTA, Washed Up, Milton, E6, Bartman, Wahlburger(Kyle Kinder), Captain Jack, Ta-Da, Big Sky, Crockett, Dixie Chick, Leroy Brown

FNGs: None

Other PAX: None

traditional warmup, and we talked about how we invigorate male community leadership through our workouts

Rotation , timer does farmer or other carry while pax alternate exercises.

4 turns Kbs/ goblet squats

4 turns Curls/ triceps extension

4 turns C&P/ goblet lunge

4 turns Kbs/row

various modifications were enacted!

50 big boys and some Freddie Mercury's to close

COT Goat Ruck 4/27 F3 Cape Fear 10 year anniversary 6/7-6/8

grateful to lead!

Total count: 5

PAX: Jingle, Gump, FIZZ

FNGs: None

Other PAX: Doc

Warmarama

A bunch of core workouts

Total count: 13

PAX: blood donor, Blue Steel, Duty (Scott Nelson), Vogue, Milton, Flight Nurse, Chocolate Box, Onset, Atomic Wedgy

FNGs: Cornwalllis

Other PAX: Striker, Super Mario

See iron islands!

Total count: 3

PAX: THE HOFF, blood donor

FNGs: None

Other PAX: None

Warmorama: Gravel Pickers SSH 50 Seal claps 50 Hop press 50

Iron Island:

Thang 1: cards and ropes Played poker. Hearts incline Merkin, spades climb stairs, clubs derkins, diamonds dips. -each play card, all do each card first reps then 100 jump ropes. If an ace is drawn add 100 jump ropes. Played two hands. Second hand did persons whole hand before we jumped.

Baywatch:

Thang 1: The Beach as promised! -run to the beach Indian run style. We’ll do this back!

Thang 2: Duck duck duck burpee!l -circle up holding position. One goes around classic duck duck duck goose style but goose becomes burpee. The goose gets up and chases after other and if he escapes everyone does 5 burpees. If he’s caught everyone does 10 but the chaser. Incentive to work hard. -change holds as we change people. Plank, low plank, al gore

Thang 3: Red Bear! -two lines facing each other. One from each side races bear crawl style to the other . Winner 5 burpees! Loser 10! Second round crawl bear race and big boys.

Some then took a dip before we ran back. Short stop to Mary to catch everyone up the jail break to court then started with sane warm up to end!

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Keeping our hearts and minds on pure thoughts. Keeping that negative narrative at bay!

Announcements: The Goat : -When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. This will be a convergence abridged beatdown. The Goat inspired!

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

-4/1/24 F3 Cape Fear Foundation scholarship application goes out. $3,000 this year!

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -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: “ How you do anything is how you do everything.”

Total count: 10

PAX: Allman Joy, Matt Foley, Gumby, Blackout, Tombstone, Special K, Jingle, Hoosier Daddy, Rawhide

FNGs: None

Other PAX: None

Apparently Corporate needs me to post a backblast so here it is…YHC was honored to run and get coffee with these fine gentleman!

Total count: 7

PAX: niles, hoveround, Buddy the Elf, GTA, blood donor, Raygo

FNGs: None

Other PAX: No Bono today

No, I'm not referring to the '80s Patrick Dempsey movie, which wasn't bad, but the '80s one-hit wonder rock bank. We played that one hit, "Working for the Weekend," but Raygo wasn't impressed. These 37-year-olds have no respect for the '80s classics. What a shame.

Warm-o-Rama

Baby Arm circles Michael Phelps x 10 IC Gravel Pickers x 10 IC Imperial Walkers x 10 IC

The Thang

The Farm

The Pax threw their sandbags one way around the pond, and one Pax went the other way with the Jerry Cans. When we met, we all did five merkins. Rinse and repeat until all Pax carried the Jerry Cans.

Mosey to the tennis courts

4 Corners Escalator - Rifle carry sandbags between corners

Deadlift x 10 Bear Hug Squat x 10 Overhead Press x 10 Clean and Press x 10

Sideline Shuffle

Run to each baseline, bear crawl back, and do five bear hug squats.

Mosey back to the AO where Niles led some yoga.

COT

"The Goat" is April 27th, a 10-13 mile ruck to honor who else..."The Goat"!

Hoveround - Congrats on the new gig! GTA - Has anyone ever said you could be Tom Selleck's stunt double? Raygo - I'm not sure who was sweating more after that last bear crawl Buddy the Elf - Don't even look at "My!" parking spot Blood Donor - If you're late one more time, "The Elf" gets it Niles - You were later than Blood Donor :)

Love you guys! DC

Total count: 5

PAX: Liberty, Bambi, Inches Short, Dogwood

FNGs: None

Other PAX: None

This workout was focused on learning about the GOAT of PDGA: Paul McBeth!

Fun facts:

  • McBeth turned pro in 2008
  • Played in 29 matches his first year
  • Earned $11,829 that first year Enough talk, let’s learn thru work!

Warmup: (total reps = total wins) Seal Claps x 41 (total wins on tour) Mamba Night Clubs x 22 (last PDGA champ) Perfect Merkin x 21 OYO (year of last USDGC win) Kraken Burpee x 5 (player of year awards) Copperhead Squats x25 American Hammer x25

As we grab disc and mosey to field:

  • Won male player of year 3 times.
  • On October 8, 2019 McBeth held a PDGA rating of 1060 which, at the time, was the highest rating ever achieved by a professional disc golfer. This was exceeded on March 13, 2020, when he was rated 1061.
  • During McBeth's 2014 campaign, he competed in 25 tournaments which netted him $40,907. Of the 25 tournaments he competed in, McBeth won 15, placed 2nd in 5, and 3rd in 3.McBeth's worst finish of the year was 6th

Mulligan Game 1: Disc Hunter

  • Each PAX will throw the disc out into the field. Then all PAX will scramble to find it. PAX who finds it gets 1 point.
  • Repeat for all PAX present. Whoever has most points at end wins the Mulligan.
  • Winner: inches short

After game, celebrate with 17 Alabama Prom Nights for his last National Tour win in 2017.

Mosey to the tables with more McBeth facts:

  • McBeth dominated the 2015 season, winning 19 of 25 events by an average of almost 6 strokes and finishing in the top 3 in every event. He won all five Major events, disc golf's first Grand Slam, including his fourth World title and his first ever win at the USDGC, making him only the third man to win both the World and US titles in the same year. McBeth also took home three NT wins and earned enough points to win the National Tour for the fourth straight year.

Milligan Game 2: Balls to the Wall.

  • PAX who holds the longest wins
  • Winner: inches short

Mulligan Game 3: Sandbag Toss

  • PAX who can throw bag the furthest wins.
  • Winner: inches short (wow!) In 2020, he only played in 14 matches. So we’ll do 14 Alarm Clocks to celebrate.

Few more facts:

  • In February 2021, McBeth signed a 10-year deal with Discraft, worth $10 million.
  • “Disc golf is a game of inches. It’s about making the right decisions and executing them perfectly.”
  • Current rating is 2010. One of the highest ever to be recorded.

Back to AO for a round of merry.

CoT:

  • arrowhead masters 13th
  • Father in law of inches has spine surgery coming and will have to cancel travel plans. (Brian)
  • GOAT Ruck April 27.

PISTOLS FIRING! GOODNIGHT VIENNA!

Total count: 4

PAX: 10 count, Pumpkin Pie Chart

FNGs: None

Other PAX: Omar

Warmorama Chain breakers, Abe vagoda, seal claps, hillbillies The thang Indian run long way to pull-up bars. Last man do 5 merkins then run to front of the line. At the pull-up bars, 5 rnds of 5 pull-ups, 10 dips, 16 reverse lunges. The mosey to the bleachers and 10 rnds of 5 merkins, 10 big boys and 20 Alabama prom dates, then run the bleachers 2x. Back the AO 5 burpees oyo. Prayers, Malcom in the middle and My daughter Addison going on a youth mission trip.

Total count: 11

PAX: Pixel Pusher, Washed Up, E6, Bartman, Mile High, Vanilla Ice, Busted Grill, mr.kotter

FNGs: None

Other PAX: Nakahoma and Fly Eagle Fly! (bartman's 2.0s)

traditional warmup including SSH, IW, TS, etc.

Mosey to the loops for some park bench Blimps. add an exercise at each bench. 5 burpees 10 lunges 15 Imperial walkers 20 merkins 25 plank jacks 30 squats

Mosey to the pull up bars and partner up for 5 rounds: p1, Max-1 pullups p2, Dips

3 rounds of row lockoffs to failure. Feel the burn! Growth comes from reaching failure.

Nakahoma and Fly Eagle Fly led us in Cadence exercises to close!

COT -spring break converges at Long Leaf Park (1st week of April) -Goat ruck 4/27 -10 year anniversary celebration 6/7-6/8

Grateful for you guys!

Total count: 6

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

FNGs: None

Other PAX: None

WARMORAMA SSHX25 GRAVEL PICKERSX25 STATIC LEG STRETCHES - 10 SEC HOLD EACH LEG

THE THANG 400m repeats at above-mosey and above-above-mosey pace, alternating. 60 sec rest in between intervals.

COT Discussed our different coping mechanisms; how we respond to stress. Prayers for moms, dads and the small children who keep them awake late at night. Prayers for vocation. Prayers for those embarking on new opportunities. Prayers for college students getting ready to transition home or other locations. Prayers for all who protect and serve.

Strong work, fellas! Thanks for letting me lead and thanks even more for following. H

Total count: 15

PAX: Bambi, Dogwood, Gump, DadBod, wristguard, R2, R-X, Wahlburger(Kyle Kinder), Oaken, Chernobyl, Ta-Da, Dollarweed, Bedlam

FNGs: none

Other PAX: Slider

Warmerama: Happy jacks x18,dark troopers x18, toy soldiers x18, chain breakers x18

The thang: H O P E

H ail Mary:partners 1 holds plank 2 does dips on the backs x18. 3 turns each

H indenburg BLIMPS burpees x10, lunge x20, Imperial Walkers x30, merkins x40, plank jacks x50, squats x60

O p.p. overheard clap while in peoples chair...partner does 18 plank jacks, 2 rounds

P innochio Sit in tight circle pass t 30lb ruck weight ...then perform flutter, LBC etc

P opping lipstick. perform alarm clock with star jump at top x18

E. levens. sumo squats and diamond merkins.

We listened to a Playlist from my first daughter. Meghan Elizabeth Schafer. she was born extremely premature and then diagnosed with Cystic fibrosis. she had many surgeries and blood transfusions. She lived an amazing 8 months. she never gave up was a fighter!! She would be 18 today!! The PaX heard my story as we went along the beatdown. Love you guys and thanks for all the hugs!!

Total count: 10

PAX: GTA, Chocolate Box, Inches Short, Rotor, Magnito, blood donor, Dalton, Wapner, Wind Bag

FNGs: None

Other PAX: None

EC: 3 mile ruck me and BD

Warmorama: Gravel Pickers SSH 50 Seal claps 50 Hop press 50

Thang 1: Hammer time! -one person flips tire down, other flips tire back. Rest are at the other tire sledging away. -you’ll sledge 10 times then do 10 hammer squats. Keep rotating through the hammers and then to the tires.

Thang 2: Tires are heavy -Get inside it and dead lift up then walk it down and back. Rest will perform various sledge exercises. You’ll be asked to get a certain number before the tire carrier gets back.

  1. Halos
  2. Curls
  3. Tricep extensions
  4. Front raise

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Inched father in law Brian’s surgery.

Announcements: The Goat : -When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. This will be a convergence abridged beatdown. The Goat inspired!

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

-4/1/24 F3 Cape Fear Foundation scholarship application goes out. $3,000 this year!

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Zocala! 1474 Barclay Pointe. By the Pointe movie theater.

Reminder: “ How you do anything is how you do everything.”

Total count: 10

PAX: Bartman, Blue Steel, letc, E6, Pixel Pusher, Goober, SOL, MK, GEN-X

FNGs: None

Other PAX: None

15 side straddle hop 10 squats 10 chain breakers

4 miles around the campus trail behind the track and back down Park Ave and around the south side of LLP

Had a great time meeting some new faces! Strong work by all. A lot of solid energy in this group. LETC is soon to celebrate ten years of connecting with the PAX through F3!

Prayers for Goober as he makes a five day trip with his 2.0 to CA for Spring Break

Headed to Crepes and More next!

Total count: 12

PAX: Steak Knives, Raygo, mr.kotter, Jingle, Flight Nurse, Chernobyl, Pumpkin Pie Chart, Salty, Captain Jack, Dixie Chick

FNGs: None

Other PAX: Bono ENC

Heat a Rama Seal claps - got made fun of so 10 burpees Burpees Mericans Groiners Mountain climbers Chain breakers

Thang 5 Mericans 5 groiners 5 BBSU 5 squats 400m run every 5 min 240 rounds

Dixchix set th o/u at 55 burpees so we did 60.

Cot