Total count: 15
PAX: Down Under, Wahlburger(Kyle Kinder), AchyBreaky, Kitten Biscuit, SXSW, Chinese Downhill, Next Year, Tank, Blue Steel, letc, Dad Joke, Brackish, Buddy the Elf, Trump
FNGs: None
Other PAX: None
Warmup: side straddle hops, gravel pickers, merkinis
Run/Ruck: -1/2 the groups did the normal 4+ mile run to the south end. -The other half rucked with SXSW who is on a fast with his wife before a medial procedure.
Finished with a few more merkins.
Prayers: Prayers for SXSW’s wife and the whole family. Thanks for the community we have to support one another and a reminder to help people in need and lead with integrity.
Total count: 10
PAX: minecraft, Sunrise, Chips, Tartan, Da Rock, P Shooter, Torpedo, Ollie, Overboard
FNGs: None
Other PAX: None
Warmup in the parking lot 20 sets each of side straddle hops, toy soldiers, hallelujahs, ultimate stretches, arm rotations and more!
Mosey to the boathouse for some intense thanging with sets of: 40 inverted balls to wall 20 side to side pushups 20 big boy sit-ups Bear crawl to the road Knee to ground steps back to boat house Rinse and repeat to runout the clock 12oclock around the clock pushups
Mosey back to parking lot for COT
Flo treated everyone to coffee at the Riverlights coffee shop. Overboard baked a cake for his 53rd birthday which he shared????️♀️????️♀️????️♀️
Total count: 13
PAX: Ash, Jingle, E6, Clog, Bobby Knight, hoveround, Tom Sawyer, Bartman, mr.kotter, SOL, Pixel Pusher, Tripwire
FNGs: None
Other PAX: None
Intro / Mission / Core Principles / Credo
Warmarama
Countarama: 13
The Super Bowl party for the Seahawks continued ... early
0430 - Clog EC 0450 - Jingle joined in for EC 0514 - Hoveround EMOM 0530 - PAX assembled, Clog dashed off to mammon. 9 runners, 3 ruckers 0615 - Runners got in 4 miles and returned on time
Countarama : 12 (-1 = Clog)
It was an honor and privilege to lead.
Total count: 7
PAX: The Alchemist, Manhole, EOM, Sparky, Pledge, Classified
FNGs: None
Other PAX: None
Pebbles Toy soldiers Abe vagodes
Runners: Pledge and EOM ran A lot before and during. Maybe 7 miles ????♂️
Ruckers about 2.5 with great mumble chatter Made it back with a minute to spare
The question was asked before we set out of the AO “Am I living my life based on identity of Shame/regret, or based on the ldentity that God has given me”? Take that question with you this week. Thank You FMB for making us really dig and think about that.
Chupacabra 3/7 F3 Masters followed right after that in April
Prayers for Sol’s son post surgery EOM’s son and communication The Alchemist and a healed foot And lastly for my Mom. She would have been 73 today. ????
Total count: 5
PAX: Dogwood, Kopi Luwak, Bambi, Liberty
FNGs: None
Other PAX: None
After warmup we did BLIMPS 7 burpees at one corner of basketball court 14 lunge at next .. etc 21 imp walker 28 merken 21anknjack 14 squats
Then at end we did them all together one after another
Then a run around the loop
Then circled under mary
Then did balls to the wall!
COT Prayers for Tartan’s M, and for Leroy Brown, and for Crockett’s family to stay strong, and for Brass Monkey as he flies to Nevada to help with his Dad who has had a stroke.
Let’s always put God first, other second and we come third.
Total count: 8
PAX: Hoosier Daddy, Rawhide, EPO, R-X, Short rib, hooch
FNGs: None
Other PAX: Macho Man
8 somewhat motivated pax braved the cold and moseyed around Carolina Beach. #beachbodiesaremadeinthewinter ????????
Total count: 2
PAX: Milton
FNGs: None
Other PAX: None
EC: Taco Tabatta Tuesday with Milton
Warmup: -pebbles -imperial walkers -Phelps -side straddle hops
Thang 1: Extreme Dora Pyramid ! -partner will always run to middle of parking lot, do one burpee, then run back.
Some Mary to end
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat! -Miltons travels
Announcements: -Cape Fear F3 T-Shirt order is here!! Reach out to me or Snookie if you would like one! Low low cost of $20.00!
-3/7/26 The Chupacabra! Site 54 Carolina Beach State Park. 8:00am start then every hour on the hour back on the line to go until only one stands. 3 divisions: ruck (3miles), run (4miles), hybrid (flips coin each round to decide ruck or run). $20 ask gets you a patch but give more if you can as it all goes towards the F3 Cape Fear Foundation scholarship!! Top three in each division get awards! Many are camping do come join!
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 2/21/26 -location: TBA -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: “New year….a new chapter, a new verse, or….just the same old story? Ultimately we write it. The choice…..is ours!”
Total count: 5
PAX: Dollarweed, EOM, Milton, Chop Shop
FNGs: None
Other PAX: None
Warmup by moseying to 4 speed bumps and doing stretches, light exercise at each speed bump. Moseyed back to AO. Did 4 corners where pax alternated doing 15 thrusters as timers for merkins, Freddie mercurys, and one legged squats. Finished with Mary. Prayers for chop shop’s health and his brother and pregnant sister in law as they face some health issues as well.
Total count: 6
PAX: wristguard, Kramer, R-X, Jingle, Dogwood
FNGs: None
Other PAX: None
Mission Statement, Disclaimer, Principles, Countarama
Warmarama
4 Corner Mosey with exercises at all stops - Kobe’s, Squats, BBS, & Burpees
Dora with Cindy’s - 100 Merkins, 200 Rows, & 300 Flutter Kicks - Transportation - Rifle Carry, Bear Crawl, & Sprints
Mary with Cindy’s - All pax participated in calling an exercise and we completed 48 seconds of work with 24 seconds of rest.
Finished with more Mary focused on core.
Namarama & COT
Shoutout to @Bedlam for his commitment to experiencing Vigilant Hope’s homeless experience this weekend. Way to step out of your comfort zone. We should all follow your lead ????????
It was an honor and thank you all for letting me lead
Total count: 4
PAX: Redline, Short rib
FNGs: None
Other PAX: Macho Man
4 motivated Pax took on the morning regardless of how many wings were ingested and how many beers were consumed to get after it this morning. Beat down by Hooch with 11s and counting really high with numbers. Dry Rub has evolved to Macho Man!
Total count: 11
PAX: Buddy the Elf, DadBod, Pixel Pusher, Kopi Luwak, Doubtfire, Captain Jack, last, Tom Sawyer, FLO, Fire Marshall Bill
FNGs: None
Other PAX: None
EC: jump rope Tabatta
Warmup: -pebbles -imperial walkers -hillbillies -side straddle hops
Thang 1: The Tens -to 10 repetitions at each weight moving around the circle. Some stations will have two weights. When the song stops everyone takes the kettle, or kettles, they are at and walks it to the next speed bump and back and then you start another round. Exercises:
Ended with Sally for chest press
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat!
Announcements: -Cape Fear F3 T-Shirt order is here!! Reach out to me or Snookie if you would like one! Low low cost of $20.00!
-3/7/26 The Chupacabra! Site 54 Carolina Beach State Park. 8:00am start then every hour on the hour back on the line to go until only one stands. 3 divisions: ruck (3miles), run (4miles), hybrid (flips coin each round to decide ruck or run). $20 ask gets you a patch but give more if you can as it all goes towards the F3 Cape Fear Foundation scholarship!! Top three in each division get awards! Many are camping do come join!
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 2/21/26 -location: TBA -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: “New year….a new chapter, a new verse, or….just the same old story? Ultimately we write it. The choice…..is ours!”
Total count: 6
PAX: Buckeye, Snooki, Bartman, E6, Cheap Trick
FNGs: None
Other PAX: None
45 min run 45 min ruck
Pop Up and Coffeeteria returns to Downtown next week!
Total count: 2
PAX: Dollarweed
FNGs: None
Other PAX: None
Here at F3 we know a Man is more than how many merkins and pull-ups you can do.
Also at F3 we like to challenge ourselves to CSAUP stuff.
So I grabbed this random youtubers "Man Test" and we tried to do it!
You are a Man:
We didn't have a rowing machine and we didn't feel like jumping in a cold dirty pond. But we tried the rest!
Fun but not what qualifies you as a man. Thanks to Dollarweed for not making my Night's Watch solo!
Let's get right, so we can live right, so we can lead right, so we can leave right!
Total count: 9
PAX: Jingle, Flight Nurse, Atomic Wedgy, Milton, Chop Shop, mr.kotter, Piglet, Chernobyl
FNGs: None
Other PAX: None
10 Count sent up the Omaha Audible in the walking hours of the gloom today requesting support because he had a case of the sniffles. I think it might be mange from making out with the chupacabra. Feel better soon 10-Count. YHC was sent the secret files for 10-Counts plan and did my best to follow. Modifications were made to increase the suckiness of the beatdown.
Warmups SSH x 50 Chain Breakers x 10 Copperhead Squats x 10 Tie Fighters x 10
Ruck up, form 2 lines and run to the 2nd speed bump
Partner up for Dora: 100 burpees 200 Squats 300 4 count flutters
Pax 1 rifle carry his ruck to the next speed bump. Drop the ruck and run back to Pax 2 who is doing the prescribed exercises. After pax 1 returns from the run, he begins exercises. Pax 2 rifle carries ruck to the next speed bump, retrieves both rucks and farmer carries both rucks back to the first speed bump. Change roles again. Pax 1 farmer carries both rucks back to the second speed bump, drops a ruck and rifle carries his ruck back to the first speed bump. After changing roles again, pax 2 runs to the speed bump, retrieves his ruck and rifle carries his ruck back to the first speed bump. Repeat this process until all of the Dora exercises are complete.
Ruck up, form 2 lines and mosey to the pavilion closest to the back entrance to the park.
Everests: at the picnic tables, we did 30 step up squats.
Mosey to the playground. Go slick.
Merkin pyramid Each pax does 1 merkin then holds low plank until each pax in the circle has done a merkin. Increase merkin count by one each round until we get to 5 then go back down the pyramid.
Stretch:
6th man: Chop Shop shared his journey with F3. Nice headlock seahorse.
COT: reminder about the convergence tomorrow at WB Baptist Church
Prayers were said in the circle that we hope are answered.
Thanks for letting me lead today. Make it an awesome day - Steak Knives out.
Total count: 4
PAX: Rip Rap, Total Eclipse, Chardonnay
FNGs: None
Other PAX: None
Ran 4+ miles to stay warm. Solid COT to share burdens and life.
Celebrated having Chardonnay back in the gloom with us! ✌️
Total count: 5
PAX: Inches Short, Cabana Boy, Scribbles, Regal Beagle
FNGs: None
Other PAX: None
Warm-o-Rama: 20 x Side Straddle Hop 10 x Imperial Walkers 10 x Toy Soldiers 1 x Lap of the Pond 1 x Minute of Calf raises The Thang: Today Inches brought the jump ropes. Jump to 1 song (full length) After Song 1 performed 50 Merkins After Song 2 performed 50 x Dips After Song 3 performed 50 x Step Ups After Song 3 performed 50 x Big Boys COT Announcements - Chupacabra on March 7th. Prayers for the various F3 families, Inches and Scribbles.
Total count: 1
PAX: Chop Shop
FNGs: None
Other PAX: None
It was a no show so I joined forces with fuel depot.
Total count: 6
PAX: Zeus, Hermey, Busted Grill, Torpedo, FLO
FNGs: None
Other PAX: None
30deg four Ruckers over to Del Webb. Hermey and Zeus joined for coffee.Prayers for Suzanne, Abby, da rock :pray:
Total count: 13
PAX: Hamburgler, Allman Joy, Bing, E6, Special K, Bobby Knight, Kramer, Bartman, Buddy the Elf, Pixel Pusher, Buckeye, Manhole
FNGs: None
Other PAX: None
Freaks on their best Behavior pace was a little aggressive for some, but all were accounted for a the coffee F
Total count: 7
PAX: 10 count, Inches Short, It Wasnt Me, Sparky, Tuco, Manhole
FNGs: None
Other PAX: None
Warm-O-Rama Stretching 15 x Imperial Walkers 15 x Toy Soldiers Stretching
The Thang: 1 x Mile Buy in (3 laps around the pond)
Then: 10 x Rounds of 15 x Cindy Thrusters 15 x Deadlifts 15 x Tricep extension
IN between each round perform 3 pull ups
COT: Chupacabra prayers for Inches’s father
Total count: 9
PAX: hoveround, Special K, last, Snooki, Hand me down, Tom Sawyer, Kramer, E6
FNGs: None
Other PAX: None
Mission Principals Disclaimer
Stink-O- Rama
Knee Touches x 10 IC
Squats and Farts: lost count when pax began to shat themselves.
Calf Raises: by this time I had lost all control of the pax mumblechatter escalated quickly.
Stretch it OYO
4 runners ran 3 Ruckers rucked 2 Gimps gimped
What’s your biggest problem right now? I don’t know why this question kept coming up, Hoveround story. But for me it was all the farts and being trapped down wind from last. Hard to speed up with a bum knee. Eventually found clean air. Lots of laughs and fun with this group this morning. Great way to start the day other than all the shiz ????
Runners, Ruckers and Gimps alike had perfect timing and arrived back to the AO right on time.
Nameorama
Announcements Chasing the Chupacabra March 7th. Get signed up and go for a personal record!
This Saturday Baywatch Convergance and Q Source to follow WB Baptist Church.
COT
Prayers up for E6 family friends child who was involved in a sledding accident. Thanks and praise for all God has done and my brothers in the gloom.
Followed by excellent coffeeteria with the DTJB Boys.
“You have brains in your head. You have feet in your shoes. You can steer yourself anyway you choose” - Dr. Seuss
????
Total count: 4
PAX: Dixie Chick, Bedlam, Jingle
FNGs: None
Other PAX: None
Warmarama
SSH Guitar Hero Imperial Walkers Mountain Climbers World’s greatest stretch
Moseyed to the CFCC parking deck for a DORA. 100 - 2 count shoulder taps 200 - V ups 300 - Big Boys
Partner bear crawls up parking deck ramp; at the top 3 burpees and then mosey back. Busiest day of all times in the parking deck as all the cars parked exactly where we were working out. Even got honked at to get out of the way while bear crawling.
Then moseyed out of the parking deck for 20 incline merkins and 20 dips on the brick walls. Upon completion, we headed to the infamous “Tunnel of balls” wall. Balls to the wall while each pax counted to 10 and completed 4 rounds
Headed back to the AO. At the top of the stairs, broad jump burpees to the brick wall and then moseyed back to the AO.
COT Chupacabra Leroy Brown Bedlam’s Homeless experience with Vigilante Hope this weekend Flo’s sister in law
Total count: 8
PAX: Pixel Pusher, letc, Gump, Tripwire, Down Under, Ash, Blue Steel
FNGs: None
Other PAX: Skeeter & Rosie
As you should know by now, it never rains at LLP! We showed up, warmed up with a few exercises, side straddle hops, gravel pickers imperial walkers and then headed out for LETC‘s Country Mile. Had some great mumble chatter along the way. The east wind brought us a tail wind on the way home and Gump even tied his vest around his waist it got so balmy. Played CrossyRoad coming back across Oleander almost got Froggered. But thanks to Ash’s stadium lighting, we all survived! Back at the COT LETC prayed us out for my 2.0 Linc with upcoming broken arm surgery, my Aunt SheShe, Pixels friend Brett, LETCs dad and Fire Marshall Bill still dealing Hope even when he’s not there. And as we prayed the lord blessed us with a light rain, which made us wonder about miracles and that it is possible for it to rain at LLP after all. Great run gents! SYITG soon! - SOL
Total count: 7
PAX: Jingle, Chop Shop, Flight Nurse, Sparky, Scribbles, 10 count
FNGs: None
Other PAX: None
Like last week, but with more coupons!
7 pax alternated farmer / suit case carrying the following between speed bumps:
3x60lb sandbags 45lb jerry cans 55lb jerry cans
At each speed bump, each pax performed:
15 merkins 10 4 count flutter kicks
We picked things up, moved them, and put them down. STRONG WORK!
COT:
2 Timothy 1:7 “For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline"
Its a privilege to lead and be led
AW
Total count: 4
PAX: Captain Jack, Dogwood, Kopi Luwak
FNGs: None
Other PAX: None
WARMARAMA SSH, Merkins, Michael Phelps, Merkins, Flutter Kicks, Merkins, Gravel Pickers, Merkins, Toy Soilders, Merkins
Circuit Workout Curls, Overhead Press, weighted squats, shovel sone snow
Wall Angels, Merkins, Hello Dollies, Merkins, Merkins, Alabama Prom Nights, Merkins, Seal Claps, Merkins
Another Circuit
Total count: 7
PAX: letc, Trump, Ugly Stik, Kitten Biscuit, DirtyVein, Water Gun
FNGs: None
Other PAX: None
Navigated the dry pockets for just over 4 miles on tour de WB, ended in COT. 2 failed attempts for Coffeeteria due to closures sent us home early.
Total count: 9
PAX: Tom Sawyer, Special K, Ash, Bartman, Jingle, SOL, hoveround, Teach
FNGs: None
Other PAX: None
Seal Claps x 25 IC Hillbillies x 20 IC
Thang: 5 Runners & 4 Ruckers departed lot M for the clean roads of the UNCW campus. The runners made a quick trip off campus to visit the scene of a car crash that happened 14 years ago this week. Where my M was hit by a drunk driver and broke her pelvis. This has become an annual exercise for me. It's not the easiest thing to do, nor should it be. It opens old wounds just enough to let those feeling flood back through my mind and body. I am grateful that GOD provided an angel to save her life, and grateful for the time we get to spend together. Time heals all wounds, and this location and memory don't hold the same power anymore. But I want to continue to remember that GOD is good and that he can turn a bad situation in to something good. He redeems all things. We took a knee, said a quick prayer and then back to it. Retracing our steps back to the parking deck for some vertical miles (3.4).
COT: Leroy Brown and his cancer battle SOL's aunt who is also battling cancer SOL's son and his broken arm. QUICK recovery!
Grateful for the opportunity to lead and share, Pixel Pusher
Total count: 7
PAX: Snooki, Chips, Da Rock, Busted Grill, P Shooter
FNGs: None
Other PAX: Torpedo
Warmup: SSHs, windmills, ballerina squats, unnamed arm circles, world’s greatest stretch. The Thang: Warmup and all exercises done under breezeway between clubhouse and pool. The following wienke resulted in a lifetime RiverLights ban of Steak Knives! 30 rounds of 3 burpees, 3 merkins, 3 mountain climbers, 3 BBS and 3 jump squats. COT: Announcements, praises and prayers. There’ll come a day we can no longer do this, but today was not that day. Have a blessed day, FLO
Total count: 8
PAX: EOM, Buddy the Elf, 10 count, Manhole, The Alchemist, Dollarweed, Atomic Wedgy
FNGs: None
Other PAX: None
We started off with some SSH at the Elementary school in front of the park.
We then set fourth into the park where the lock wasn’t even on the gate. We navigated the partially icy roads with a stop at the pond where we noticed it iced over
We had to bring the kid out in us and we threw rocks in the pond to break the ice. What a sound!
In all we got 2miles in. Thank you for letting me lead
Chupacabra 3/7 And a whole lotta stuff coming Gorilla 5k F3 masters
Prayers for us to get back on track after this snow Help us to pray more Pray for the wisdom of waiting on those prayers we give to our Heavenly Father
Total count: 4
PAX: Jingle, Bartman, FLO
FNGs: None
Other PAX: None
Welcome Mission Warmarama The thang Got a cindy Headed to a clear part of the parking Lot 10 chest press 20 LBCs 30 squats Soundtrack: Sony and Cher “I got you Babe” Every time the song ended The mission and Warmarama stated again w 28 Side straddle hops in cadence Then rinse and repeat 10 chest press 20 LBCs 30 squats Then do it again Then do it again Then do it again Then Do it again Then do it again Then do it again Then do it again Then Do it again Then do it again Then do it again In total: I’ve got you babe played 10 times 280 SSH in cadence 100 chest press- probably more 200 lbcs 300 squats Kind of like a Murph Cot: Chupacabra Leroy brown Mathew Buly Flo daughter Students F2 at Sheetz bc Jimbos, and Dunkin was closed And Waffle House was to go orders only Stay safe, drive slow, and have fun There are some icy spots but shout out to all the public workers working around the clock to help get the roads back to normal.
And pax, the great prognosticator Punxsutawney Phil was awakened from his winter nap at dawn... Phil looked to the skies and, speaking in groundhog-ese, directed the president to the proper scroll. The scroll declared that there's a shadow, indicating six more weeks of winter".
#mambaout