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Total count: 2

PAX: Smoke Screen

FNGs: None

Warmarma: SSH, Mountain Climbers, Gravel Pickers The Thang: 120-240-360 Merkins, LBCs, Weighted Squats - partner while other Pax makes a run loop Next, run to Carriage Hills Clubhouse carrying sandbag between 2 PAX and do a merkin crawl in the parking lot, then return to AO for COT

Total count: 6

PAX: 10 count, Cabana Boy, Yak, Manchester, Geiger

FNGs: FacePlant (visiting from Richmond)

Lightning kept us off the bleachers for the originally-planned workout, so we had to call an audible. Did some burpees with the cinder block, some burpees without the cinder block, thrusters, merkins and some running in the rain. FacePlant is visiting from Virginia and will be here all week. Look for him down in Southport this weekend.

Toil for Toby is this Saturday…try to make an appearance even for an hour. It’s a worthwhile, humbling event, and it’s the perfect example of what F3 can do for our community. Speaking of which, TRU Colors is a great organization here in town, and they could use our help. They’re still picking up the pieces from last week, but I think Gravity is meeting with them to find out how we can help. I play ball with two of their employees, and we’re talking about what impact we can have on them, too. For now, go buy a beer from them if you feel so inclined. When there’s an actionable item they ask us to do, I’ll post it.

Total count: 15

PAX: EOM, UNO, Brady, Jewel, Mr. Gump, Busted Grill, Beauty, Buckeye, Wahlburger, Cowbell, Burlap, blade

FNGs: @MIR, @BlackLung

15 Pax did not let a little rain and lightning stop them from celebrating my anniversary Q. The Lord was gracious and sent the lightning packing promptly at 530am. The rain stayed but that is how we like it.

We started off with a warm up

Seal Claps

Pebble Pickers

Jumping Jack Burpee Flash

Then we did a Dora

The Pax partnered up and completed

100 Double Merkin Burpees 200 Big Boy Sit Ups 300 Flutter Kicks 400 Squats (I don't believe anyone got this far)

While partner 2 was performing the exercises partner 1 was running around the senior center.

I ended the workout a little early for COT. I have been doing this this week in order to share what F3 means to me and allow others to share what it means to them. I thought it was important to take a little extra time doing this since we had two FNG's present this morning.

Strong work by all. Thank you guys so much for coming out this morning in less than desirable conditions. I am very grateful for each and every one of you.


Total count: 10

PAX: 10 count, Manchester, Sparky, Frosty Pupil, Yak, EI-EI-O, Pledge, Kopi Luwak, Pumpkin Pie Chart

FNGs: None

The Pax ran the one mile loop around Ogden Park. We would run to the next corner and then sprint back to the six and then rinse and repeat. In one 1 mile loop we covered nearly 2 and a 1/2 miles. We followed that up with some Mary. In the COT I shared what F3 means to me and then opened the floor to anyone else who wanted to share. Solid work today fellas.

Total count: 1

PAX: Buckeye, Cookout, Hoosier Daddy, The Mountie, Rawhide, Spare Rib, EPO, sir_mix_a_lot, Tombstone

FNGs: None

We started off with 10 and picked up Hoosier Daddy along the way to make 11. Woahbegone joined us today from Winston Salem. Everyone made it back for the COT! Amy Grant talked about how she had been getting comfortable fartsacking and hanging back in the F3 shadows. She decided to get uncomfortable, so come join her as she leads the PAX in beatdowns on Thursday and Saturday. Buckeye made a pitch for a pop up AO on Saturday at Maide's Park. Amy Grant started her campaign to increase attendance at her favorite Saturday AO-- so let's make Iron Island Great Again! #MIIGA

Prayers for peace and comfort for Teachers Pet's family. We also prayed for quick healing of Teachers Pet's broken toe.

Total count: 6

PAX: Offering Plate, HumpDay, Dizzy G, Doggy Paddle

FNGs: None

Warm-o-rama: Windmill x 10 IC, Gravel Pickers x 10 IC, Imperial Walkers x 20 IC, Merkins x 20 IC, OYO stretch

The Thang: we moseyed out of the PNE parking lot to the first cul-de-sac for a mini-Dora consisting of 50 Merkins, 100 Squats and 150 LBCs. One partner ran down 2 houses, did a burpee, and ran back to flapjack with his partner.

Then we moseyed to the fire pit along the boardwalk of Waterstone for 11s. We started with 10 decline Merkins and 1 dip.

We moseyed back to PNE for a 4 Corners escalator beatdown consisting of 20 Merkins, 50 Squats, 100 LBCs and 10 burpees.

We finished with some random Mary.

COT: Lots of fun events in the near future! We have Gainz and Growlers this Friday at Flying Machine Brewery. F3 ENC is hosting Sasquatch on Saturday. There's a volunteer day at Toby's house on Saturday. The F3 10 year anniversary event is coming up soon on the weekend of October 10th. If you haven't registered yet, don't wait! The workouts are free, it's the porta potties we have to pay for. ????

Lift up 2 of Dizzy G's friends who are battling cancer: Alan and Larry.

Strong work by all the pax today, especially our DR pax Face Plant and Doggy Paddle. We'll see you guys back in the Cape Fear Gloom soon!

Total count: 5

PAX: tinydancer, Mr. Gump, Bosley, Red Hots, Steak Knives

FNGs: None

Warm-o-Rama Good Mornings IC x 5 Seal Claps IC x 30 Windmills IC x 10

Plank Destroyer: High Plank Right arm up / Right Leg Up / Super Duper Cooler x 5 High Plank left arm up / Left leg up / Super Duper Cooler x5 Low plank J-Los x 10 IC Mahktar N’Dyes IC x 10 ——————————

The Thang:

Mosey to the Stairs Compass Merkins 1-5 and back to 1.

Mosey to Library Parking Lot Parkour Parkour Start in the parking lot 5 Burpees 10 Double Down Squats 15 Crunchy Frogs Hop the wall by the stairs then run back to the parking lot. Rinse and repeat entire routine 10 times. We stopped when @Gump finished 10.

If time permits, serpentine run up the parking ramp to the top.

Captain Thor: 1:4 BBSU and American Hanmers

serpentine run back to the AO.

22 Merkins

COT: @Mr. Gump shared some inspiration about olympians with disabilities and how they push through their challenges to be the best at what they do. YHC shared @geiger’s message about surrounding TRU colors with our F3 love.

Thanks to all the men of F3 for a great push and incredible fellowship this morning! Go out and pick up the 6 in your life that needs your support. -Steak Knives out

Total count: 6

PAX: minecraft, Parrot Head, Wowo, Bada Bing

FNGs: Buford- not FNG, visiting from Leland AO!

6 pax braved the humidity to break a sweat at Devilz 13

Warmoramba; 20 x SSH, 10 x windmill, 20 x imp walkers

Devil’s 13:

13 x stations, circuit, weight based training. Timing at each station based upon the Jerry can shuffle. Shuffle 2 x Jerry cans back and forth across the parking lot. Pax at stations do AMRAP until switch out.

The stations:

  1. tractor tire flip
  2. block thrusters
  3. KB swing (not 39 lbs)
  4. Tricep extension 35 or 45 lb
  5. alternating shoulder press with sandbag, 60 lbs
  6. American medicine ball hammers
  7. side pulls 30-35 lb
  8. brick flies
  9. curls 40-65 lbs
  10. deadlift 100ish
  11. KB snatch 25. 30 or 35
  12. super Merkins
  13. dumbbell shoulder press 25 or 35.

COT: Man it was humid! A lot of pax out o n vacation this month. Prayers of safety for everyone that is out and about. Thank you all for coming out and keeping YHC honest!

Total count: 19

PAX: Trump, Ugly Stik, Hush Money, Gravity, blood donor, Beater, Sugar Rush, BabyBack, Dynamite, Woolley Bugger, Dream Crusher, Blue Steel

FNGs: Not FNGs, couldn’t find drop down. Blue Crush (F3Raleigh), O’Neil, GTA, Small Things

Quick warmorama, then we mosey to Stone St. Mosey on the sand N, to the A frame Mtn lodge. About 2Miles. Mosey back to Johnny Mercers. At the pier, start a serpentine run. Start at water line, up sand to the beach access. Run along dune line to next access, back down to waterline. Rinse and repeat until we get back to Stone St.

At Stone Street, everyone in water for a little cryo therapy. Mosey back to flag.

This one sounded easier on paper. That soft sand is tough. Several of us had a dream that we ran in the middle of the night with @sooner, and saw a turtle the size of a kitchen table ????.

Prayers for some friends struggling. Gratitude for the pax of F3, and the pushing of each other towards HIM status. #acceleration

Always an honor and pleasure to be your Q.

-LETC out.

Total count: 12

PAX: Aisle 5, Buffalo, Flyboy, markpratt, Overruled, Stiff

FNGs: None

12 PAX including YHC gathered for a run/ruck at #southport. 6 Ruckers led a path around town, @doormat even carried 100lbs. 6 runners did an out and back to the ferry getting about 4 miles in.

#Tclaps to @Buffalo for getting in some EC prior. #Tclaps to @markpratt for his leadership back at the six. #Tclaps to @bambi and @southee who trekked down from ILM.

Only announcement was to make sure the Q uses /backblast to post the workouts.

Closed in COT

As always, it’s an honor to lead the fine men jn Southport.

Total count: 8

PAX: Sugar Rush, Bait and Switch, Bambi, THE HOFF, Flock Diesel, Buckeye, Liberty

FNGs: None

8 Pax for a burpee mile at Mamba Monday. Kicking off my one year F3 anniversary tour. 1 Mile run with 12 burpees every quarter mile. Followed by Bearpees, which is a 4 count bear crawl followed by a burpee. increasing the burpees while continuing the 4 count bear crawl. Did a little Mary before ending with a COT where we discussed what F3 has done for us.

Total count: 20

PAX: Pumpkin Pie Chart, Chop Shop, Manchester, BabyBack, ShowMe, Closer, EOM, sheepshead, Kopi Luwak, KamikazE, Yak, Red Hots, Wilson, fresh prince, WasntMe, ArmorAll

FNGs: Tuck-N-Roll, Under Siege

  • EC-Manchester- on path to MonTuGaThunder Ray!

-Visiting Pax from Virginia- Face Plant

Warm O Rama:

  1. Side straddle hops
  2. Pebble pickers
  3. Seal claps
  4. Pebble pickers
  5. Overhead claps

Thang 1: -speed bump build ups -do 5 Merkins. Do squats until everyone is done, then go to next bump and do 10 Merkins. Build up by 5’s until you get to 30 then build back down until you get to the end. -on way back do big boy sit ups same way. Do Carolina drydocks while waiting for everyone to get done. -205 Merkins and big boy sit-ups completed!

COT: -End it Ruck challenge and 10 Year Anniversary-Sign Up! -Tobytalk Thursday 7/29/21 6:30pm at Wild Wing Cafe -Toil for Toby- 7/31/21  7:30am until done. Complete honey to do list for Toby’s family. See post on mumblechatter. -Habitat for Humanity 7:45am to 2:00pm the third Saturday of each month. Next on 8/21/21. Location TBA. -Bits moving to Chick Filet at Mayfaire on Wednesday after workout. -Prayers- Armoralls engagement, Chop Shop pending adoption -Backblasts: do them new way. Type in /Backblast and press send. Brings you right to page to complete

Total count: 17

PAX: Dream Crusher, Wapner, letc, Thoracic, Hush Money, Gravity, cornstalk, blood donor, Sparky, Flight Nurse, Duckboat, Hushpuppy, Chinese Downhill, ATARI

FNGs: Selfie

17 PAX did a little inch worm on the beach this morning - with some awesome F2 coffeteria afterward at The Workshop.

Warmorama was copperhead squats IC, toy soldiers IC, arm circles and raise the roof IC, and motivators IC.

Fellowship mosey to the public dock parking lot where we did an escalator of groiners, line jumps, and jump squats.

Fellowship mosey to the beach where we inch-wormed parallel to the water line. Start in high plank, walk your feet forward into a downward dog position; do 2 Carolina dry docks, then walk your hands forward into a high plank position; do 2 merkins; then repeato....

Took a few pit stops from the inch-worm to do some sand angels IC, climb the rope IC, and more sand angels IC.

Plenty of inch-worm -- then an audible for a dip in the ocean.

Mosey back to AO

This Saturday do something: work with @10-count and @EOM to pick up the six at Toby's families home and work on the honeydo list; or follow @Gravity up to the Sasquatch ruck/workout at F3 ENC.

Invest in the relationship with your Ms and 2.0s. The greenest grass is the grass you water.

Total count: 14

PAX: Steak Knives, Salty, Nutella, Gerber, Airstream, Hahvard, Wowo, Big Sky, Leroy Brown, Jiffy Pop (JP), Top Cheddah, Banjo

FNGs: Lightning McQueen (6)

Warmoramba: 20 x SSH, 20 x imp walkers, 10 x windmills, some stretchy stretchy.

Tabatta: KB weighted exercises. Each set is 8 x rounds, 30 seconds on, 10 seconds off. 2 min active rest in between. Active rest as in mosey around 1/2 of the parking lot. Today’s Tabatta consisted of:

  1. Russian KB swing
  2. KB snatch
  3. KB lawnmower pulls
  4. KB upright rows
  5. KB Tricep extension
  6. KB thrusters

One failed attempt at “Sally”…….sweaty fingers couldn’t get my Spotify to work on my “smart” phone. Boooooooo. It was 0616 anyway as pointed out by the pax, so maybe next time


Prayers for the families who have lost loved ones over this past weekend. Prayers of compassion for children of those who have passed. Amen.

Total count: 13

PAX: Flyboy, markpratt, Ramses, Round Up, Stiff, Top Hat - Rob Potter, Buffalo, Cowbell

FNGs: Tampax,Roommate

Mosey half way down to Provision Restaurant and circle up 12 of each 4 count in cadence SSH Imperial Storm Trooper Pebble Pickers Mtn Climbers

Mosey to Provision

100 Can Can (bench step up with high knee) 100 dips

Mosey to the Garrison Find a rock 12 count in cadence Curls Head knockers

Mosey to the Hill at Garrison One WWII sit-up Charge the hill Nine mericans Bear crawl down the hill Repeato until after you do 1 push-up

Mosey to Mary

4 count to 12 in cadence American Hammers Crunchy Frog Flutter kicks J-lo

Led by Sea-cop Uneven pushups

Led by Jazzy Jeff Air squats

FNGs welcomed One refused his name.  Welcome Tampax Welcome Roommate

No announcements

Prayer request for Top Hats grandmother as she passes

Prayer for Mr Jessup in Southport

Great work by all.  Strong men in Southport.  So humbled to lead this morning.  Only one person puked.

Total count: 4

PAX: Amy Grant, Gasket, Birkenstock

FNGs: None

Warm o Rama SSH 1 burpee due to @gasket being late Abe begoda Gravel pickers Mamba night clubs

The thang YHC had a left over solo cup from the ???? MAMBA BLOCK PARTY???? filled with the goodness from Wednesday.  One Pax picks exercise from the cup. Mosey around Carolina Lake and stop at each pier. 25 reps at 1st pier, 20 at the next, then 15. Stop at the old glory island for 50 LBCs. 10 reps at the last pier.

YHC assured the PAX that He took the piece of paper that said burpees out of the cup because YHC simply did not want to do any more burpees.

1st lap The ever brave gasket selected the first piece from the cup which was squats. Upon reaching the second pier we were nearly attacked by a baby cormorant. He started flapping his wings but refused to leave his roost. Birkenstock noted that he was moving into the most famous karate move of all time. Before he could Danny Laruso us, We completed the exercise and got the heck out of there.

2nd lap The even more brave Amy grant selected smurf Jack’s 4 count. At the 2nd pier the baby cormorant remained steadfast. This time only a slight raising his wings to remind us whose pier this was. YHC thought he heard The duck call something in on a radio…but no. That’s crazy. He’s a duck.

3rd lap Birkenstock picked balls to the wall.

After putting our balls to the wall of the cormorants pier, he apparently had had enough. we left the pier and we’re nearly ambushed by the cormorant’s special forces team. The PAX noted something strange on the trail that had not been there before. Is it a dog? Is it a dead duck? Looks like a cat? Nope. It was alligator snapping turtle team 6 in a full ghillie suit. Luckily the PAX had picked up our pace because if he had 30 more seconds to get into position, one unluckily PAX was sure to have lost a foot.

After our close call, Birkenstock mentioned that maybe we had not done enough merkins. At old glory island we decided to not do LBC but instead perform 22 merkins to remember and honor the 22 veterans that take their own life every day.

After the last lap we did not have time for a 4th lap so YHC pulled two pieces of paper from the Mamba block party solo cup. One in each hand and asked @gasket to pick a hand. @gasket tried to trick YHC and looked at the left hand but said right.

YHC opened the folded paper from the right hand which read….. BURPEES. What!?!? How could this be!?!? YHC was sure that he took this out.

25 burpees OYO.

About half way through the burpees, YHC mention that he was sure that he took it out. @birkenstock reminded the PAX, that is how you get pregnant.

Mosey to AO. Circle pump of merkins to 100.

COT Prayers for @teacherspet and his family to have comfort and peace after the passing of his grandfather. Pray for @cowbell’s M for healing.

Exceptionally long backblast in honor of Teachers Pet and his family.

Total count: 42

PAX: O’Neil, Mr. Gump, Fiat (Brian Ecclesine), Bing, Beignet, Daniel Misuraca ( Yogi), Wahlburger, sir_mix_a_lot, Copperfield, Flight Nurse, SandMan, SOL, Vogue, niles, Sunrise, Dream Crusher, Snap-On, Busted Grill, Spotlight, Crockett, tinydancer, letc, Dizzy G, Chocolate Box, Spin Doctor, Spare Rib, Chinese Downhill, Mylittlepony, THE HOFF, overbite, Blue Steel, Beauty, Steak Knives

FNGs: Training Wheels, Baguette

Warmup Seal Clap IC x 30 (@Yogi was doing some strange dance) Gravel Pickers IC x 10 Imperial Walkers IC x 20 Merkin Progression: 10 Merkins, 10 Mountain Climbers, 10 Wide Angle Merkins, 10 Carolina Dry Docks, 10 Diamond Merkins.

Split into 2 lines and Indian Run to the real estate building.

Circle Up.  10 Tuck Jumps then 10 SSH (2 Rounds). I was planning on 3 rounds but doing those exercises and having to count left YHC sucking air.

Continue Indian Run to the beach.  

Get ready to get wet.  Line up in a straight line on the dune line interlocking arms. Together, lunge walk to the surf.  Everyone on your 6 in the surf for flutter kicks x 20 IC.  (YHC started to sound like a pubescent teenager because I had to yell to be heard over the crashing waves.)

Sprint back to the dune line and do 5 burpees.

Repeat lunge walk line to the surf.  Do 22 Merkins IC facing the ocean.  Run back to dune line and do 5 burpees

Repeat lunge walk to the surf and lay down for flutter kicks.  We only did 11 IC because YHC though he was going to pass out from yelling over the noise of the surf.  Run back to the dune line and do 5 burpees

Next exercise: Surfentine Crawl: Everyone line up in high plank facing the condos.  Leave space for a pax to crawl through.  Starting from the left, each pax bear crawls in a serpentine route through the line of pax until they got to the end of the line and then held high plank.  (@the Hoff and @Gump decided to army crawl under each pax).  

Thanks to @Vogue for calling YHC out for almost overlooking the rinse in the ocean before our run back to the AO.

After a quick regrouping at the real estate office where @Sir-mix-a-lot led the group in 50 of something terrible, the group ran back to the AO for a circle burp.  42 burpees were completed by each pax in just under 4 minutes.  

FNG’s we’re named.  Welcome Training Wheels and Baguette.  Prayers for @Sandman and the group of campers coming to NC this week.  TClaps for @The Hoff for completing his first novel.  See @Sir-Mix-a-Lot for a discount on the book ????.  Praises for Nightlight for his dedication to finish reading his book before school starts.  

Other pax that didn’t show up on the backblast template that were in attendance: Woolly Bugger, Aquaman, Nightlight, Bird’s Nest, Face Plant, Rainbow Bright, Quicksilver.

Thank you to all of the downrange Pax that attended today as well as FNG training wheels who was EH’d on the beach by @Flight Nurse.  

It was an honor to lead this incredible group of High Impact Men this morning.  I love you guys!!!  -Steak Knives Out

Total count: 8

PAX: Beaker, Ransom, Babe, White Buffalo, Worms, Southie, Phanatic, HumpDay

FNGs: None

WARMORAMA x25 SSH X15 PP X15 Mtn Climbers X15 M night clubs X10 CH squats

THANG mosey to the pull up bars -5 Rounds of 5 pull ups, 5 merkins, 5 burpees, 5 step ups (e leg) and 1 lap hugging the fence of the baseball field

  • On the baseball field, everyone takes a spot, 1B held high plank, 2B jump squat, 3B merkins, pitcher mountain climbers, catcher hold al gore and runner runs all the bases. When runner gets back home, rotate around so everyone has a round at runner

  • Pearls on a string following HumpDay for a serious of random exercises, eventually making it back to the parking lot

  • once back in lot, we did a coupon roundabout, while one person did a down/back sprint through the parking lot. Coupon rotations included Cindy’s, sandbag, KB, jump rope and med ball

  • 13 burpees to help southie get to 50 and then quick ring of Mary to finish up

  • COT and prayer requests.

Great morning at F3Topsail! -Humpday

Total count: 3

PAX: fonda

FNGs: None

Warm-o-rama: Gravel Pickers x 20 IC, Goofball x 20 IC, Toy Soldier x 15 IC

The Thang: We started our Pearls on a String beatdown by moseying to the parking lot at St. Theresa Catholic Church for a mini-Dora consisting of 50 Merkins, 100 squats, and 150 LBCs. 1 pax ran to the other side of the parking lot, did 1 burpee and ran back to flap jack with the next pax.

Then we moseyed to Carolina Yacht Club for 11s consisting starting with 10 burpees and 1 Merkin.

We moseyed to Hanover Seaside Club for an escalating 4-corners beatdown consisting of 20 Merkins, 50 Squats, 100 LBCs, and 10 burpees.

We moseyed back to the Public docks for a quick dip and COT.

COT: Prayers for YHC's 2.0 Jaguar ???? who gave himself a concussion by skateboarding without a helmet yesterday.

Total count: 4

PAX: HumpDay, Shakedown, OTC

FNGs: None

Short stretching warmup followed by four segments, 10 minutes each.

1st segment: 10 minute slow mosey.

2nd segment: Strides across the front of the school followed by a 1 minute jog back across.

3rd segment: 10 round of 10 second sprint and 50 second rest.

4th segment: 20 of an exercise followed by mosey around parking lot for cool down. Each PAX picked an exercise for four rounds. Exercises were Merkins, Suitcases, Carolina Dry Docks and Flutter Kicks.

COT: Prayers for Shakedown's dad with Merca

Prayers for OTC and his family's trip to Maine for vacation.

It was a pleasure and an honor to lead these men! BabyBack OUT!!

Total count: 6

PAX: Kramer, Sugar Rush, Allman Joy, Buckeye, Flock Diesel

FNGs: None

6 moseyed to Green field lake park from Legion Stadium post warmoramma

Partner up for Circle Pump 100 merkins cumulative

Mosey to skate park In bowl: Bear crawl to incline merkin Crawl bear to decline merkin Sets of 10 to 100

Mosey to parking lot Ascending squats by 10 on every other parking line.

Mosey back to “the Legion (Stadium) of Gloom” for nameoramma and COT

COT: Pop up at Maides Park next Saturday July 31, probable Battle of the Bridge???

Safe travel to all the traveling pax

Total count: 6

PAX: Brady, Cowbell, Gasket, Regis

FNGs: Snap shot


SSH Merkins Arm circles

Wall sits

The Thang

Dora 100 LBC 200 4 count flutter 300 heal to heaven


Merkin pyramid


Welcome FNG snap shot

Prayers for cowbells M

Total count: 12

PAX: Banjo, minecraft, Price is Right, Busted Grill, SOL, tinydancer, Gerber, Jiffy Pop (JP), Pony Express, SockPuppet, Vespa, Pixel Pusher

FNGs: None

Warm-O-Rama: 20 SSH - IC 10 Goofballs - IC 10 Chainbreakers - IC 10 Moroccan Nightclubs - IC

Thang: Speed bump tour from AO to pull-up bars 20 Monkeyhumpers 10 Merkins 10 Pickle Pumpers 10 J-lo’s End with Mary till all finish

To Goose Poop Island 10 single leg peeping toms 10 step-ups Run up steps and back 20 single leg peeping toms 20 step-ups Run up steps and back 30 double leg peeping toms 30 step-ups Run up steps and back Then back down the ladder

50 Freddy Mercury’s

To the baseball field for some barefoot toe walking and heel walking in the outfield grass

Back to the AO

Prayers for all the PAX battling injuries. Prayers of thanks for 50 years and the strength, friendship and wisdom that God has provided through F3.

Until next time, Pixel Pusher

Total count: 16

PAX: Steak Knives, Flight Nurse, Parrot Head, niles, Goat, Circuit breaker, Milton, Wowo, letc, SEAHORSE, NAPA, Leroy Brown, Big Sky, Dixie Chick, Tom Sawyer, last

FNGs: None

Unbelievable, 16 Pax showed up for a beatdown at the Fuel Depot. And to think we just started this AO a few weeks ago. At this pace, we'll need to start another ruck AO next month.

Parrot Head right away called me out on the weight of my sandbag, and he was probably right. I'll be sure to be up to F3 code by next week.


Baby Arm Circles 10x each way IC Imperial Walkers x 10 IC Gravel Pickers x 10 IC


Lunge Press, Push and Pull

Pax took their ruck off and held it while they did 4 lunges, stopped, and then did 5 overhead presses, 5 push presses, and 5 upright rows. Rinse and repeat to the end of the parking lot and back.

Sandbag Ladder

We moseyed to the tennis courts and put our rucks back on. We then each carried our sandbag to the end of the court and back where we did 1 merkin, 1 squat, and 1 burpee. We did ascending reps to 5.

We all then rucked around LLP with our sandbags and made it back to the AO at exactly 6:15.

Mary: No time


Once again, couldn't be happier to see 16 Pax show up for the Depot. It's inspiring to work out with all the Pax and look forward to the ruck expansion in Cape Fear.

Napa - Do they sell dog rucks? Niles - "Walk on the Ocean" will be on the next ruck soundtrack Steak Knives - Thanks for the company on the EC ruck and best of luck with your new Amish friends
Last - I've never seen somebody miss the entire Warm-o-Rama Milton - Impressive "nipping" after today's beatdown, can't wait for our next workout together Wowo - Happy 22nd! And sorry that you had to hear me sing this morning. LETC - Does this mean that you are now a rucker?
Tom Sawyer - Can you still bench 315? Big Sky - Hope your boob is feeling better Seahorse - Thank you for saving me 15% on all of my GoRuck purchases. My wife still flipped out. Leroy Brown - Can I call you Jermone?
Flight Nurse - Good luck with the job search Parrot Head - I'll bring a scale to our next workout

Proud to lead!

DC out

Total count: 6

PAX: Green Thumb, Jiffy Pop (JP), Nutella, Bada Bing, Hahvard

FNGs: None


SSH Pebble picker Arm circles Military press Butterfly

Mosey run

The Thang: 4 corners 29 merkins Broad jump 29 Carolina dry dock Sprint 29 LBC Bear crawl 29 4 count flutter kick Karaoke

Then complete in reverse. X4 sets

Circle up merkin pyramid Mary

Total count: 2

PAX: Goat

FNGs: None

Mosey around Downtown.

Sparse turnout at Battleship. Many thanks to @Goat for coming out and keeping YHC accountable…..otherwise it would have been coffee and 3 x honeybuns (retired tankers favorite chow!) for this morning.

Skipped Warmsyupsy to assist a stranger in need of assistance. Quite a bit of folks in need these days… should always be prepared to lend a hand, or render assistance….if not you, who else?

The Thang……

Mosey down to Fancy hotel on the water (Hilton? I can never remember), and do 7’s in the courtyard (need to come up with a fancy name). Merkins and LBCs. Mosey over to PPD building, Mosey up and down the hill 3X. Mosey over to @Heisenberg stairs/The Arena… a ladder with Merkins and laps. Target was 10 Merkins and 10 laps, but just got to 8 and 8 at time. Mosey on back to AO.

Prayers and COT.

Drug addiction/substance abuse is probably the biggest problem we have locally and as a country. It’s absolutely devastating to not only the individual, but to the immediate family, and it leaves scars on parents, siblings, and children. Prayers for all those who are struggling and especially the families, because it’s not easy for them either. Prayers for your first responders and military. Amen.

Total count: 13

PAX: SOL, Kix, Trump, Ugly Stik, Spare Rib, sir_mix_a_lot, Kryptonite, Airstream, Pony Express, Goober, Spandex, smallthings, Pixel Pusher

FNGs: None

Warm-O-Rama: 10 Toy Soldiers IC 10 Goofballs IC 10 Windmills IC

The Thang: Run down Lake Ave to Lincoln Forest, to Alderman Elementary, down cross city trail to Live Oak bank and around the lake trail and back out to Shipyard Blvd, past Hoggard HS to the Shufflers Center trail, across College Rd, narrowly missing a head-on collision with McFly’s vehicle in the cross walk, and back to the AO.

Moleskin: Prayers for SOL’s continued recovery and healing. Safe travels for Goober and Left Turn and a good father son adventure hike. And for McFly…

Until next time, Pixel Pusher

Total count: 13

PAX: Hushpuppy, 10 count, Dream Crusher, Fresh Prince, Frosty Pupil, Yak, GTA, Magnito, Price is Right, blood donor, ShowMe, Wilson

FNGs: None

Warm Up- Quickly ran to the end of the parking lot and back, rolled out the shoulders/did some leg kicks, skips, etc

REPS PER SET 15,15,12,12,10,10,8,7,6,5

  1. Bicep Curls
  2. Good Mornings
  3. Front Raise (Over the head)
  4. Wood Choppers (Over each shoulder)
  5. Front Lunge
  6. Halo’s (Around the head – Each way)
  7. Bent Over Rows
  8. Oblique Twists (Keeping plate OFF the body!)
  9. Overhead High Knees
  10. Shoulder Press
  11. Run Parking Lot at full intensity.

Total count: 19

PAX: Geiger, Hush Money, Cheese Whiz, tinydancer, Special K, Dumbledore, letc, Gandalf, Gasket, Gravity, Heisenberg, Kramer, Tom Sawyer, Flock Diesel, Caliseaum, wowo, Sugar Rush, Jewel, Brick City

FNGs: None

13 pax ran the RiverWalk to the new Amphitheater and completed 5 burpees on the stage then ran hills on the way back. 6 pax rucked around the Cotton Exchange. We all returned to the AO

Prayers for WFD Curt Martin, suffered a stroke on the job.

Total count: 10

PAX: Goober, Leroy Brown, Banjo, SOL, Chernobyl, Snooki Number 2, Big Sky, Salty, Spandex

FNGs: None

10 PAX woke up with some bar action at LLP this morning.


  • SSH IC
  • toy soldiers IC
  • arm circles and raise the roof IC

Moseyed to pull up bars. Then worked as partners to keep the count right and each completed:

  • 20 merkins
  • 20 bonnie blairs
  • 20 sit ups
  • 5 pull ups And repeated for 5 rounds.

Then continued with our partner and each completed:

  • 10 merkins
  • 10 jump squats
  • 10 v ups
  • 10 chin ups And repeated for about 4 rounds.

Moseyed back to AO with music and finished up with some Motivators.

Prayers for Mrs King and family; and for patience and intention as we interact with our M's, our 2.x's and those we love. The relationships we have with those of our inner concentrica will wither and fail if we take them for granted. They need creative and intentional care. @SOL with some good advice this morning about giving your teenage 2.x some space to be their own person.