Total count: 10
PAX: last, E6, Tom Sawyer, Sparky, coonbait (F3 BruCo), Hand me down, Special K, Kramer, hoveround
FNGs: None
Other PAX: None
Mission Statement, 5 Core Principles, Disclaimer, Countarama
Warmarama - SSH & Free Stretch
There was zero BS at BS43 today, only 10 HIM who got after it in the cold
COT
Prayers for Bruco PAX, Kramer, & those not mentioned
Christmas Party tomorrow - Be sure to sign up on the potluck spreadsheet
Reindeer Ruck
Today was my last Q as the current Weasel Shaker and I’m looking forward to being a part of bringing in the new SLT team tomorrow night.
It is such an honor to be part of this community and thanks for letting me lead
Total count: 10
PAX: Inches Short, SOL, Pony Express, Pixel Pusher, Chernobyl, Gump, letc, Kopi Luwak
FNGs: None
Other PAX: Pork Chop (West Palm Beach, FL)
This was a tribute run in honor of Inches Short! We ran to Pine Valley golf course to relive the adventure of getting lost in the gloom. No ruckers showed up to save Inches today, so he conceded and took on the challenge. We took the secret path but instead of getting lost on the course, we immediately took a left around the club house back out to the other side of Pine Valley Dr. We survived the course; although, SOL looked down at his watch and said were pacing at an 8:30 mile! I blame Pony for that, he’s in tip top shape and was pushing us the whole way. As we ran for the home stretch, I fell back to pick up the six not realizing I was the six! Strong work boys, git r dun!
Total count: 4
PAX: Dixie Chick, Bedlam, Flight Nurse
FNGs: None
Other PAX: None
Warmarama
• Side Straddle Hop
• Ballerina Toe Squats
• Chain Breakers
• Toy Soldiers
• Mamba Night Clubs
The Thang
Mosey to the parking deck:
Part 1 – Stairway to 11s
11s: Burpees (bottom level) ↔ Squats (top level) with a stair ladder twist.
• Rd 1: 10 burpees → run up all stairs → 1 squat at the roof
• Rd 2: 9 burpees → up to 4th level only → 2 squats
• Keep dropping one level each time until you hit level 1, then start climbing back up the ladder. Pure cardiovascular hate. 10/10 would not recommend to a friend.
Part 2 – LUNGEWORM OF DOOM (at the roof)
• Lunge walk two steps (R+L)
• Drop into inchworm
• 2 merkins at the bottom
• Inchworm back to standing
• Repeat all the way across the entire top deck.
Mosey down all the stairs we just suffered up (legs = spaghetti).
Part 3 – Tunnel of Balls on Nutt St. for Two rounds
Part 4 – 4 Corners around the block
Round 1:
• Backwards run UP the Red Cross St hill → 10 merkins
• Forward run across the top → 10 merkins
• Backwards run DOWN the Walnut St. hill → 10 merkins
• Forward run back to start → 10 merkins
Round 2: Flip it – normal run up/down the hills, backwards on the flat straights.
Hills + backwards running = instant humility.
Mosey home, but first…
Bunny-hop every other stair on the way back to the AO because why not destroy whatever was left of our quads.
Ended with 3 minutes of Mary
COT / Announcements
• Christmas Party –
• Saturday 0530 beatdown at Wrightsville Beach Park for Bragg training
• Flight 8-Year Anniversary at Baywatch
• Reindeer Ruck coming up Dec 13th– bring toys, and ruck
• Stingray to Sea – January 10th – sign up!
• Continued prayers for Piggyback’s healing
• Leroy Brown still needs our support – keep lifting him up
Total count: 5
PAX: 10 count, GTA, Weezy, FLO
FNGs: None
Other PAX: None
Warmorama - Pebble pickers, Hillbillies, Toy soldiers
The a mile walk with your Cindy. We stopped along the way for 90sec sets of AMRAP. The sets included: Chest Press Front rows Curls Shoulder press Plank pull-through Leg extensions Calf raises Wall sets
Thanks for hanging in the gloom with me.
Total count: 3
PAX: Hoosier Daddy, R-X
FNGs: None
Other PAX: None
It was cold so we warmed right up with a 5k and some good mumble chatter. Make it a good one! ????
Total count: 8
PAX: Kopi Luwak, Chernobyl, Raygo, Jingle, Atomic Wedgy, Windex, Multi Tier
FNGs: None
Other PAX: None
Warm-o-rama Count-o-rama
The Thang: Various modes of transportation around the baseball field, stop at either 1st or 3rd base do Commandos then meet up at 2nd base for a Ring of Fire!
MOTs: Lunge, bear crawl, inch worm, cartwheels, lots of other stuff!
Rings of Fire: Merkins, up downs, shrimp walk, high to low plank, balls to wall, and lots of other fun ones!
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 9
PAX: Rotor, The Alchemist, 10 count, Sparky, Weezy, Milton, EOM, Pierogi
FNGs: None
Other PAX: None
We played 4 corners with ladders on three parking lots.
Reps: 5, 10, 15, 20, 15, 10, 5
Lot 1: Mike Tyson Merkins Lot 2: Baby Burpees Lot 3: Predator Jacks
Finished with some Core together.
Ended with COT and Coffeteria courtesy of Sparky.
Total count: 2
PAX: Hoosier Daddy
FNGs: None
Other PAX: None
2 motivated eagles braved the cold and just kept moving. Sprinkled 100 merks and other various full body exercises in to complete this days beat down.
Total count: 3
PAX: Captain Jack, R-X
FNGs: None
Other PAX: None
WARMARAMA SSH, Gravel Pickers, Dark Troopers, LBAC (at different angles), light yog.
THE THANG 3 stations, 2 rounds, 1 min each 30 second break to rotate. Switched workout every 2 rounds. (Chest press, squats, weighted step ups, Curls, bent over rows, high knees, skull crushers, over head press, SSH)
COT Peayer over Kiddos finals and Faith over fear,
Total count: 16
PAX: Hush Money, Bunny Slope, Chernobyl, Ugly Stik, Brackish, Chinese Downhill, Trump, Linguine, Kitten Biscuit, zuckerberg, Blue Steel, AchyBreaky
FNGs: None
Other PAX: Lolly pop, car fax, dive bomber
In the cold, gloomy, rain 16 pax gathered at WB for some Turbo. We did SSH X 58 to mark yhc anniversary of 58 trips around the sun. Then we ran the loop to Parmele then back down business district maximize to the view on Christmas lights. It was a glorious am. 2nd F was maximized at SUNdays after.
There is no way yhc would have the health, energy, joy, relationships, etc at age 58 without the gift of F3. Thank you to each and everyone of you. Always an honor and pleasure to lead. LETC out.
Total count: 7
PAX: 8-Track, Busted Grill, FLO, Overboard, Torpedo, Tartan
FNGs: None
Other PAX: None
Mosey to covered breezeway of Lake House
Warmarama - SSH, mountain climber, windmill
The Thang - Six station circuit - complete exercises at each station starting with 10 reps. Repeat circuit 9 more times subtracting 1 rep each time. Last circuit is completed with 1 rep. Station exercises are: squat - shoulder Tap - burpree - merkin - flutter kick - toe touch
CoT - prayers for those in hospice and those being treated for cancer.
Prayers of thanks for the positive outcome of those who have been treated for cancer. Prayers of thanks for family.
Total count: 7
PAX: Jingle, Pixel Pusher, hoveround, Tom Sawyer, Bartman, Inches Short
FNGs: None
Other PAX: Skeeter & Rosie
Warmarama - mosey to the deck to stay dry! SSH, grav pickers and hill billys, but the RUCKERS chose not to participate! Nan’tan Dadbod please issue lashings for the insubordination of the Ruckers!!
The thang:
Total count: 4
PAX: 10 count, The Alchemist, Classified
FNGs: None
Other PAX: None
Quick warmup and then 1 runner (myself) and 3 Ruckers took off. I turned 46 today so I wanted to run 4.6 miles, mission accomplished
Total count: 3
PAX: Redline, Hoosier Daddy
FNGs: None
Other PAX: None
3 Eagles toured Veteran’s Park completing a total body workout. Strong work boys????????
Total count: 11
PAX: Bartman, Mile High, Kramer, Snooki, Dogwood, Hand me down, R-X, Dumbledore, RoundUpOne, Jingle
FNGs: None
Other PAX: None
Warm o rama SSH Mamba night club Gravel pickers Imperial walkers
Mosey to behind Williston in a random corner never used by F3
Dora 100 dips 200 LBC 300 flutter kicks doubly count Partner mosey and 5 merkins
Mosey to blacktop behind Williston
Tabata
45 on, 15 rest
Squats
Step back lunge with knee driver right leg
Step back lunge with knee driver left leg
Kobe Bryant
1 min rest
Al gore
Forearm plank with shoulder tap
Single leg deadlift
Single leg deadlift
1 min rest
Skater jumps
Right leg lateral step up
Left leg lateral step up
High plank
1 min rest
Wall step up right leg
Wall step up left leg
Bonnie Blair
Al gore
Mosey to AO COT Christmas party Reindeer ruck
Total count: 9
PAX: 10 count, Walk in the Park, Chop Shop, Weezy, Chum, Pumpkin Pie Chart, FLO, EOM
FNGs: None
Other PAX: None
Warm Up: 10 x Chain Breakers 20 x Imperial Walkers 10 x Toy Soldiers
The Thang (Must complete each exercise before moving to next)
300 Air Squats OR 100 Cinder Block Squats 200 Steps Ups OR 100 Cinder Block Step Ups 150 Ground 2 Overhead 100 Woodchoppers 50 Deficit Push Ups Run 1 lap of parking lot in between each exercise OR 30 second dead hang.
COT: Announcements - Xmas Party this Friday Prayers
Total count: 8
PAX: letc, Tom Sawyer, Kopi Luwak, Pixel Pusher, DadBod, Atomic Wedgy, Multi Tier
FNGs: None
Other PAX: None
Warm-o-rama Count-o-rama
The Thang: 20 L-arm KB Thrusters 20 L-arm KB Power Cleans 20 L-arm KB Push Press 20 L-arm KB Reverse Lunges 20 L-arm KB Squats
20 R-arm KB Thrusters 20 R-arm KB Power Cleans 20 R-arm KB Push Press 20 R-arm KB Reverse Lunges 20 R-arm KB Squats
***Every 1 min (starting at 0:00) complete 4 Burpees
Thang 2: Farmer's Carry KBs between the 2 speed bumps, PAX lead a workout at each speedbump.
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 9
PAX: Busted Grill, Vogue, P-Doc, Chocolate Box, Duty (Scott Nelson), Ollie, FLO, Shuvit
FNGs: None
Other PAX: None
It was a bit chilly, and we were dressed accordingly, after a good warmup, we did an Indian run to the echo chamber, which was more like an arctic wind tunnel
We had some more wraps, then went to the beach for a Dora in 3 groups of 3
100 reps Merken Squat Freddie mercuries
The timer was when the running man went up around the bench and back down to the timeline where reps were cumulatively counted!
Then we had a circle where each pax Q’d an exercise. All the way round the circle.
Then.. we moseyd back including good mumble hatter along the way
Prayers for Julian and also Chocolate box’s father in law Gus.
We had coffee at Donutinn afterwards. Good 2nd F
Captain Jack - out!
Total count: 2
PAX: The Alchemist
FNGs: None
Other PAX: Leroy - KC, The North
Used 1 cornhole board and we took turns throwing 4 bags each. Added up score: Miss = 5 reps Board = 3 reps Hole = 1 reps
Winning score of each round got to pick the exercise. We didn't count rounds but I'd guess about 20 rounds.
Thanks for hanging in the gloom with me Leroy, have fun back in KC.
Total count: 3
PAX: R-X, The Mountie
FNGs: None
Other PAX: None
Two cold hard balls, and a big floppy bag
Warm up; windmills, little baby arm, circles, air press, mountain, climbers, hillbillies, side, travel hop.
The Thang: Grab two atlas stones 40 pound each, one floppy bag sandbag 50 pound each. Transport by Terry Beach access to beach access set of 10 and rotate essentially 30 reps per named exercise build a bear concept. The exercises were in order. Set one; 10 chest press, three iteration Set two; 10 chest press times three, 10 Merkin times three. Set three; 10 chest press times three, 10 Mercant times three, 10 lat pull through/push through times three. Set four; 10 chest press times 310 Merkin times three, 10 lat pull through/pull push through times 310 that over row times three.
We then pulled up our stuff and then walked everything back to the AO drop off and then three iterations of Mary; American hammers, little baby crunches, and flutter kicks.
COT; just thinking about the women in our lives and how they really carries the ball a lot of times that may not get the recognition so we just want to recognize them for the hard work they do and they are really the ones that carries the game, kinda like the linebacker that really pulls the Weight of the team while the quarterback gets the glory and we just wanna recognize them.
Prayers for the women in our lives also prayers for the young soldier who is lost in Washington DC this Thanksgiving. Prayers for her family in dealing with her loss, and also prayers of healing to his young airman who is currently struggling.
This back glass was done. Talk to text if there are any mistakes or misspellings. Those mistakes are my own and I take full counting for them.
Milton out!
Total count: 5
PAX: Flight Nurse, Jingle, Leroy (KC The North), Dodgeball
FNGs: None
Other PAX: 2
Warmarama
20 x Ruck Squats 15 x Ruck Merkins 10 x Overhead Ruck Press 50 4ct x SSH
THE THANG
Carry the weight (4 rounds per pax)
Pax 1: Bear complex Pax 2: carry jerry cans length of parking lot and back Pax 3: SB ground to overhead Pax 4: carry 80lb SB with jerry can pax
Chain gang
Pax load up wit all the gear + ruck
2 x 45lb jerry cans 2 x 60lb SB’s 2 x 40lb SB’s 1 80lb SB
Walk down to the end of the parking lot, drop gear, and perform 15 ruck thrusters
Walk back with gear, perform 10 burpees over ruck
Repeat until time, we got 4-5 rounds in
Total count: 8
PAX: Hermey, Zeus, FLO, Onset, Busted Grill
FNGs: None
Other PAX: Super Mario (Onset's 2.1), Milk Dud (Flo's 3.0)
YHC rolled in a minute late but the PAX were ready and we did 2.3 miles around the long path of the lake. 7 ruckers 1 walker. Fellowship at the :fire: pit with some leftover pumpkin pie, coconut cream pie and hot coffee. Gratitude was flowing from all PAX, a great morning.
Total count: 2
PAX: Walk in the Park
FNGs: 0
Other PAX: 0
21s start with a funky chest exercise using Cindy’s. Run up the steps do 20 big boy sit-ups, back down the steps .
Rinse and repeat for the full set of 21s.
Apparently mother-in-laws were on our hearts this morning because we prayed for the health and mindsets of our mother-in-law this am.
If you are reading this, pray for your mother-in-law today too!
Total count: 18
PAX: Jingle, Flight Nurse, Leroy (KC The North), Travelin Man, Dogwood, Blue Steel, FLO, Dixie Chick, Walk in the Park, Captain Jack, McFly, Da Rock, Duty (Scott Nelson), wristguard, EOM
FNGs: None
Other PAX: Tackle, Village(?)
Turkey Balls 2025
Warmup: Teach them the exercises -turkey merkins-hand release with two flaps at the bottom -Turkey strut left then Turkey strut right-lunges but hands at waste and have to flap as you lunge -Turkey hops-like side straddle but hands at waste and flap forward and back while doing side straddle hops
Thang 1: Turkey Balls -break into teams of 3 for the 8Turkey balls and bags of Giblets that must be purchased, prepped, cooked and served
The purchase: -Turkey Balls and Sandbag Giblets at far end of parking lot. One runs to it and brings back. When back the wife don’t like it so a different team Member runs it back and brings a different one home. -keep doing this until team completes a Dora style number of Turkey merkins. 200 Turkey Merkins per team, highest number counts.
The prep: -Circle everyone up and all get in plank. Choose one ball and roll from pax to pax for 5 revolutions to ensure that turkey ball is good and basted!
The cook: -Assign new teams for the Turkey balls. One person picks up the turkey ball and shoulder presses it 10 times to the high oven. -do this until you get to 200 adding Dora style. Rest of the team Turkey struts while waiting. Modified 1 team had 75 lbs turkey ball so Q team merged to accomplish the tasking of 200! No face smashy!
The serving of the meal: -ole Uncle Milty forgot the table so you’ll have to pass the turkey balls and giblet gravy around and around and around again! Turkey balls and giblets get passed around 10 times for groooood southern helpins!
Post Meal Bust-o-Guts: Mary circle of fire. Q led 3 abdominals, then pass around for 18 sets of 10 abbies!
Recover?
Turkey turducken Ball Challenge! Flight Nurse, Leroy (Kansas City), And Jingles hold a Turkey ball overhead. Last man standing wins the prize!
Flightnurse wins the Discount Double-check Challenge Belt!
Announcements: Becca’s Bounty, F3 Christmas Party, Reindeer Ruck, Stingray to the Sea.
Prayer Requests: Prayera for those who are struggling or alone during the holidays.
Milton Out!
Total count: 18
PAX: Dogwood, Pollen, Pledge, Walk in the Park, Fusion, FLO, Jingle, Chernobyl, Flight Nurse, coonbait (F3 BruCo), McFly, Da Rock, Wipeout, Dixie Chick, Leroy (KC The North)
FNGs: None
Other PAX: Tackle, MLP (My Little Pony)
TURDUKEN PART 2 The Duck or the Chicken?
Mission Statement: Plant, Grow then serve. Core Principles
Black Friday Special: All F3 Workouts free for as along as you show up. Sign up now!
Warmorama:
SSHx20 Chain Breakers x 10 Michael Phelps’s x10 OYO Stretch
THE TROT AND THE RUCK Runners Ran a 5k and the Ruckers rucked all enjoyed the Christmas lights and fellowship.
Nameorama
Announcements: 12/5 Christmas Party 12/13 Reindeer Ruck Stingray to Sea - Forgot the date…keep an eye out.
Prayers and thanks.
Super stoked to have this many pax join in the first ever Turducken Challenge and run with me downtown. Got to know some new friends. Happy Thanksgiving men!
Total count: 8
PAX: hoveround, Jingle, Pledge, Leroy (KC The North), Milton, Flight Nurse, It Wasnt Me
FNGs: None
Other PAX: None
Turducken Part 1: The Duck
Warmups: SSH: 5 out loud: 25 silent. Chain Breakers: 10 Tennessee Rocking Chairs: 10 Michael Phelps: 10
Dynamic Stretching while running around the block.
When we get back to the Bijou Entrance, head toward the parking deck.
Butcher Block’s Stairs of Almost Death.
Thang 1: 5 rounds of a 10 burpees EMOM Run down and up the steps 5 times 4 rounds of 20 Merkins EMOM Run down and up the steps 4 times 3 rounds of 30 Bobby Hurley’s Run down and up the steps 3 times 2 rounds of 40 double count mountain climbers Run down and up the steps 2 times 1 round of 50 SSH Run down and up the steps 1 time
Bear crawl back to the AO
6th Man: thanks to flight nurse for sharing his journey with F3.
COT: prayers for family dynamics. Grateful for the blessings we have today. Prayers for safe travels.
We give thanks not for what we have, but for who we have beside us.
Total count: 15
PAX: Dixie Chick, Milton, R-X, FLO, Big Sky, Raygo, hoveround, Chernobyl, Windex, Dogwood, Hatchet
FNGs: None
Other PAX: Jukebox, putter, BD
Warmups: Seal Claps x 30 Chain Breakers x 10 Guitar Hero’s x 10 R,L Imperial Walkers x 10
Mosey to the playground Mucho Chesto 10 Diamond Merkins 10 Side to Side Merkins 10 hand release explosive Merkins 10 regular Merkins 10 slow drop Merkins
Indian Run to the intersection.
Speedbunp Sprints to the big shelter. 3 bumps
Aiken Legs 20 Squats 20 Box Jumps 20 reverse step ups 20 Bonnie Blairs 20 side step ups (10 each side)
Indian Run to the pull-up bars.
The Ladder Partner up. Each round both partners will do the same thing until one pax gives up. Team with the highest count wins Round 1: 1 Pull-up, 2 Merkins Round 2: 2 PUs, 4 Merks Round 3: 3 PUs, 6 Merks Round 4: 4 PUs, 8 Merks You get the idea.
Ladder dropoff run back to AO. Go around GPI and then back. Burpees are the exercise. Add 1 each round.
Pax choice Mary
Merkin Motivators to end
Stretching if time permits.
6th Man: Raygo shared his journey with F3
COT: prayers for Hoveround’s FIL Larry. Reminder about XMas party on 12/5, Reindeer Ruck on 12/13, and the Thanksgiving Convergence tomorrow at Cotton Exchange. Prayers to all those traveling this week.
Patience is not passive, on the contrary, it is concentrated strength. - Bruce Lee
Total count: 11
PAX: Leroy (KC The North), Pierogi, Sparky, The Alchemist, Total Eclipse, Chop Shop, Rust Bucket, Rotor, EOM
FNGs: None
Other PAX: TIG
SSH Toy soldiers Chain breakers Merkin ring of fire to 100
Mosey around park, and landed at the parking lot for a high quantity Dora
Dora 1: Carolina dry docs x100 Sumo Squats x150 Imperial walkers x200 Flutter kicks x250
Other partner runs to the other end and does 3 burpees
Dora 2: LBC x200 Hello dollies x150 Monkey humpers x100 Merkins x50
Other partner mosey to the other end of and mosey back
Ran to the first speed bump at the entrance and than back to the AO.
12/5 Xmas party Stingray to the sea 6 weeks away. Ruck now Reindeer ruck 12/13 Mayfair to WPD Get your Becca’s bounty item into 10count
Prayers for all those who have lost someone this yr. Holidays make it tougher. All those prayers we hold in our hearts Ballberrings health and job search.
Total count: 3
PAX: Teach, Tooth Fairy (Rocco)
FNGs: None
Other PAX: None
Opened up with oyo stretching Main thing rucked around and had the best mumble chatter in pac history in my opinion.
Announcements F3 Christmas Party Dec 5
Total count: 2
PAX: Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: None
Warmerama: Imperial Walkers, ssh, swimmer guy, chain breakers, high knees, but kickers
The thang: 4 corners at the courts. 25 lbc, 25 merkins, 20 Freddie mercury, 20 mountain climbers (stacking)
Tabata workout: 45 second on 15 second rest. Dips, Mary, merkins, Carolina dry docks, Mary, plank jacks. We got in 2 rounds
Cot: Christmas party, reindeer ruck. Safety for our brothers, taking good on new challenges and responsibilities and making the most out of them!