Total count: 4
PAX: Drip, Hand me down
FNGs: Rump roast
Other PAX: None
Conditions 69 any gloomy
Warm o Rama SSH Willie Mayes Hayes Mamba night clubs Peter Parker
The thang
Mosey to LOB pavilion stage Solo Dora- this plan changed as we were run off by security
Pearls on a string-mosey down the street 50 double count American hammers Mosey a couple more blocks 100 double count flutter kicks. Mosey some more to the little brick amphitheater seating on CFCC 100 LBC
Dora 50 merkins 75 heels to heaven 100 big bois
Partner bear crawl to brick amphitheater. Box jump, broad jump, box jump, broad jump, box jump up the steps.
Mosey towards parking deck Start with 10 squats and add 10 at every landing on the way up the four levels. Mosey across top of parking deck. Descending merkins. Start with 20 and subtract 5 every level.
Mosey to AO 7s with box jump and dips
Cot
Total count: 10
PAX: hoveround, Kramer, DadBod, Jingle, Steak Knives, morpheus, Animal House, Buddy the Elf, Pixel Pusher
FNGs: None
Other PAX: Skeeter
4 GTE studs lifted heavy stuff and got started early and had their own thing going on. Didn’t really see them till COT but 6 runners set out for 10 mins of mosey then 6x minute efforts. One min at supposed to be 8:24 pace but I think we were sub 7. Anyway after one min at effort one min at recovery mosey. The last one we held till we caught up with the six. Back by parking deck and lapped the top level a couple times with heads in the clouds. Literally. COT prayers for Half Ironman racers GTE Ruckers my buddy dealing with addiction, my neighbor Nancy, and all those struggling to make the most out of life. Let’s find the six in our lives and lift them up. - Peace out! - SOL
Total count: 3
PAX: OTC, Home Goods
FNGs: None
Other PAX: None
EC: me 3 mile ruck
Warmorama:
Thang 1: 4 corners escalator -butterfly’s- 10 first round at each corner -second round add 20 heals to heavens -3rd round add 30 LBC’s -then work you way back down
Thang 2: Jumpin Dora -100 gas pumpers -100 flutter kicks -100 penguins -partner does 50 jump ropes then switches
Prayers: Give us the strength to bear the weight of these moments. OTC check up and moms free knee
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/
-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!
-Stingray to the Sea coming on October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!
Coffeteria: -Wednesday after Stingray- Cafe Sparke’
-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 9/30 -location/task: we will be building walls in the warehouse (3310 Fredrickson Road)!
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Drimtrout Brewery 3710 S. College Road Suite 143- Grimm Burger will be there!
Reminder: “Find purpose in the pain!”
Total count: 6
PAX: Hoosier Daddy, hooch, Tombstone, Teachers Pet
FNGs: None
Other PAX: Cherry Bomb (F3 Charlotte/Lake Norman)
Matt Foley back at it again leading the Eagles in another Ladies Love Legs workout ???????? The workout was good but the fellowship was even better. Welcome Cherry Bomb from F3 Charlotte/Lake Norman. Ohh the stories he’ll have to tell his fellow pax when he returns…
Total count: 2
PAX: Chinese Downhill
FNGs: None
Other PAX: None
Warmorama:
• World's most excellent stretch on your own
The thang:
• 1-mile ruck with Sandbag - 100#’s • 2 min Amrap - burpee overhead sandbag toss • 200-meter farmers carry with ruck and sandbag • 2 min Amrap - hand release pushups
1-mile walk.
Incredible company and friendship with my pal CD this morning.
COT
Prayer for f3capefear and its continued growth. Mustache 4 Kids in November.
The coffee at the Workshop was delightful.
Love you guys, BTE
Total count: 10
PAX: 10 count, EOM, Kopi Luwak, Slack..., Rotor, blood donor, Wapner
FNGs: None
Other PAX: Divartalay (Raleigh F3)
Milton’s preBrithday Q
Warmoramba
SSH, A-Pagoda, Imperial Walkers, deconstructed hand release merkins
Devils 10
8 stations with over flow for 10 pax. Do 10 reps of named weighted exercise, mosey 100 yards 10 merkins, mosey back, get another station. Stations were:
Pax did steady work for 42 minutes. 3 minutes of Mary at the end: American Hammers, Hello Dollies, LBCs
COT:
Reach out to pax in your lives and bring them to F3. It’s good medicine. Upcoming events Stingray to the Sea, Convergence at next Thursday Thunder. Prayers for Rotors house sale and Prayers for Wapner and his family.
Total count: 4
PAX: Kramer, Snooki, Bedlam
FNGs: None
Other PAX: None
The thang- IPC week 4
Cot: Bedlam transition Stingray to the sea October Mamba lunch- Oct 18 @ On thyme FNG challenge in October- stay tuned
Total count: 8
PAX: Allman Joy, Dogwood, Jingle, Redline, R-X, Kingpin, Wipeout
FNGs: None
Other PAX: None
Did a down and back run through Beau Rivage. Got in a little over 4.5 miles. Ended with COT:
Prayers for Wipeout, and Allman Joy’s M’s new job, and R-X’s knee.
Chupacabra coming up Dec. 2
Total count: 7
PAX: Wipeout, blood donor, Heisenberg, Chocolate Box, Steak Knives
FNGs: None
Other PAX: Blood Sport, Kitty Litter
9/23 BAYWATCH
Warmup:
Up/Downs x 10
Merkin Wave
Circle up in plank, starting pax does x1 merkin then pax to the right follows, going around the circle until back to OG pax, who does 2, so forth
NASCAR run 2x lines down the beach to vacant spot
1st & 10
10 merkins, 1 burpee at dunes, sprint to ocean, 1 butterfly situp 9 merkins, 2 burpees, 2 butterfly situp 8 merkins, 3 burpees, 3 butterfly situp 7 merkins, 4 burpees 4 butterfly situp 6 merkins, 5 burpees 5 butterfly situp 5 merkins, 6 burpees 6 butterfly situp 4 merkins, 7 burpees 7 butterfly situp 3 merkins, 8 burpees 8 butterfly situp 2 merkins, 9 burpees, 9 butterfly situp 1 merkin, 10 burpees, 10 butterfly situp
D-Day Belch
Start at shore line, low crawl 10 feet
10 shoulder taps (5 ea side), 10 LBC’s
Low crawl 10 feet, repeat to dune line
10 Squats, 10 (3 count) mountain climbers
Sprint 10 steps back to shore Black Jack
Start at one cone, perform 1 Merkin. Run to other one, perform 20 LBCs Run back, 2 merkins, run other way, 19 LBCs 3 Merkins, 18 LBCs 4 Merkins, 17 LBCs
ETC….
Total count: 11
PAX: Redline, Teachers Pet, Gumby, Blackout, Jingle, Kramer, Special K, Matt Foley, R-X, Tombstone
FNGs: None
Other PAX: None
11 pax for a very casual Friday run/walk at Starbucks. Strong work by some ???????? Mediocre work by the rest. But always good F2 ☕️ ????
Total count: 9
PAX: Bedlam, Busted Grill, Captain Jack, Dixie Chick, Milton, Steak Knives, Tom Sawyer
FNGs: None
Other PAX: Ha’vard
Warmorama SSH x 20 Toy solder’s x 20 Raise the Roofs x 20 Chain Breakers x 15
4 Rounds
-Ruck loop / sandbag -15 ruck ground to overhead -15 Ruck overhead rev lunges -15 Ruck Swings -15 Ruck Squats
Total count: 4
PAX: Allman Joy, Dogwood, Bambi
FNGs: None
Other PAX: None
Warmerama: Seal claps, Frankenstein, high knees, Pebble pickers.
The thang: R O O S T E R
R - Red Barchata run 100 yards, 100 SSH run 75 yarda, 75 mountain climbers run 50 yarda, 50 LBC run 25 yards, 25 merkins sprint 50 yards, 10 burpees
O - Obama 4 bear crawl strides, 4 merkins, rinse and repeat for 40 yards
O - one legged burpees 10 on each leg
S - Scorpions dry docks 20 dry docks on each leg
T - triple nickel run up hill 5 plank jacks run down 5 big bois 5 times
E - Escalating Abs 10- American hammer 20- hello Dolly 30- penguins 40- LBC
R - Red bull smurf jacks 30 low squat SSH as fast as you can.
we finished with 4 random beatdowns
prayers for injured pax, our families and 2.0s.
GTE, Chupacabra, half marathon
Total count: 3
PAX: Rip Rap, Bodhi
FNGs: None
Other PAX: None
Warmarama: ssh, Imperial Walker, copperhead squat, pebble picker. Thang: run long way around neighborhood to the hill. Run the hill x6 with increasing effort each time, mosey back to the start. 2 minutes each cycle. Back to the flag for 2 minutes of Mary. COT: Prayers for the kids growing up in this busy connected world. Prayers for their teachers and their parents that we can keep them on the right track to success and happiness. YHC just had his first colonoscopy. Doc found a couple precancerous polyps, so I’m super glad I got it done. MEN, if you are 45+ and haven’t had one yet, get signed up. It’s not too bad, and can save your ass (literally). I’m available if anyone has any questions. OTC is going back behind the counter, Deuces!
Total count: 0
PAX: Chop Shop, Born Again Troubadour
FNGs: None
Other PAX: None
Not sure how Nozzle got his F3 nam changed, but nevertheless we did workout.
WarmORama SSH Flutter Kicks Imperial Walkers Copper Head squats
Thang 1 Mosey to pull up bars PAX did 50 merkins, 50 heels to heaven, and 50 big boys. Half way threw each exercise PAX did 5 pull ups.
Thang 2 Mosey to Pavillion for a solo dora for 2 rounds. round 1 50 American Hammers 75 flutter kicks 100 LBC After each exercise PAX ran to the swings and did 5 under dogs
Round 2 50 step ups 25 decline merkins 25 jump squats
Thang 3 Round Robin
COT Chop shop - pray for anxiety Nozzle, or whatever hex calls himself, - mental health.
Total count: 3
PAX: blood donor, WNBA
FNGs: None
Other PAX: None
EC: lil rucky ruck 2.5 miles with BD
Warmorama:
Thang 1: 3 mile ruck half on the beach.
Prayers: world peace
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/
-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!
-Stingray to the Sea coming on October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!
Coffeteria: -Wednesday after Stingray- Cafe Sparke’
-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 9/30 -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: “LIFE DOESN’T GET EASIER OR MORE FORGIVING, WE GET STRONGER AND MORE RESILIENT!”
Total count: 4
PAX: Hushpuppy, Raygo, Dogwood
FNGs: None
Other PAX: None
Iron Pax Friday pop-up at UNCW got pushed to Friday due to the impended doom of the Tropical weather pattern. I did not want to run a 400 for time combined with multiple overhead cinder block exercises in the pouring rain. Fortunately, that was not just me.
Four dudes came for the fun...along with the entire Without Limits pack. Although, while the lot seemed full they were mostly out warming up around campus when we started. About half way through, we had to started dodging them running the opposite direction on the track and all, but they were considerate and let us do our dumb cinderblock thing while they just ran fast.
Format
For time workout
400-meter loop or route
Coupon is required/Cinder block is standard
Round 1
10x Merkins
15x Thrusters
20x Merkins
25x Thrusters
30x Merkins
400 m run
Round 2
10x Thrusters
15x V-ups
20x Thrusters
25x V-ups
30x Thrusters
400 m run
Round 3
10x V-ups
15x Jungle Boy Squats
20x V-ups
25x Jungle Boy Squats
30x V-ups
400 m run
Round 4
10x Jungle Boy Squats
15x Blockees
20x Jungle Boy Squats
25x Blockees
30x Jungle Boy Squats
400 m run
Round 5
10x Blockees 10 Burpees 5 Burpees
15x Merkins 10 Merkins 10 Sec plank
20x Blockees 20 Burpees 10-15 Burpees
25x Merkins 25 Merkins 25 sec Plank
30x Blockees 30 Burpees 15-20 Burpees
400 m run
So there you go...it sucked. No surprise. However, one of the things I love/hate about the IPC is that it reminds me how hard I can push myself on a semi-regular basis. I would not want every workout to be IPC format and there are weeks where I spend a couple of days on the backend recovering and then a couple of days on the front end to rest/save myself for the workout because, you know, #truelovewaits and all that good stuff. Either way, the workouts are a good way to remind you that you can do more and push harder and even more so when you attempt to surround yourself with guys that are better than you or at a similar level to you. #ironsharpensiron and also #ironmanirons Prayers for all of the WOL cakewalkers that did not incorporate Cindy into their morning routine. Gratitude for the ability to get out and push ourselves together. Prayers for Wipeout as he travels and his family. Prayers for HP and Kayla with her schedule. Privilege to lead. Thanks from Gump.
Total count: 10
PAX: Sister Act, Blue Steel, Tripwire, Pixel Pusher, Heisenberg, sir_mix_a_lot, letc, SOL, Goober
FNGs: None
Other PAX: None
Warmorama: SSH 11, Gravel Pickers 15 The Thang: We mosey out of Long Leaf Park towards Lincoln Forest. We circle the neighborhood and head back to our he AO. We cover 4+ miles and had some great fellowship in the process. Strong work by all. COT: Prayers for Sister Act’s nephew who is making big decisions about his future. And SOL’s friend who is battling addiction. Volunteers are needed for the Half Ironman on 10/21. And get ready for the Chupacabra on 12/2.
Total count: 6
PAX: blood donor, Milton, GTA, 10 count, Bodhi
FNGs: None
Other PAX: None
Warmup
Imperial Walkers for Pledge x 20 Slow HR Merkins x 15 Chain Breakers x 10 Slow HR Merkins x 15 SSH x 20 Slow HR Merkins x 15 Slow Mountain Climbers x 10 Slow HR Merkins x 15
Mosey to the football field
Partner up. Each team has a different coupon. Big Atlas Stone, 80 pound SB, and the Blob
Round 1 Partner 1 bear crawls 100 meters Partner 2 belly carries the coupon Switch partners and go back across the field 100 yards.
Round 2 Partner 1 broad jumps 100 meters Partner 2 belly carries the coupon Switch partners and go back across the field 100 yards.
Round 3 Partner 1 sneaky gorillas 100 meters Partner 2 belly carries the coupon Switch partners and go back across the field 100 yards.
Final round: All pax line up and took turns throwing the blob 100 yards down the field and back.
Mosey back to parking lot and do Al Gore and High Plank till 0615
COT: prayers for Milton. Reminder about Stingray to the Sea, GTE-44, Toby talk and Leroy Brown’s birthday Q tomorrow at The Fuel Depot.
Thanks for letting me lead today boys!
Total count: 2
PAX: Bambi
FNGs: None
Other PAX: None
Warmerama: SSH, Pebble pickers, Imperial Walkers, Windmills.
The thang: We moseyed off campus and got in just under a mile.
Back at the AO, we played Crockett's Traveling Casino.
Poker and various awesome workouts
Roll the dice and amazing workouts
Flip the coin and really cool workouts!
Prayers for our busy lifestyles and multitasking, and more importantly carving out time with the M!!
YHC forgot Namerama but Bambi had my back, which makes for an interesting video.
Total count: 4
PAX: Skynet, Bing, Beater
FNGs: None
Other PAX: None
we started with 2, and were joined by 2 dark unknown figures in the gloom.
we did some tricep burning core work with many chaturungas. we followed this with a thigh burning warrior sequence. many full body twists were incorporated.
as first light approached, I realized the unknown figures were Beater and Skynet! welcome back guys, good to see you both.
excellent coffee at Sunday's followed.
Total count: 8
PAX: Buckeye, Hand me down, Jingle, Tom Sawyer, Special K
FNGs: None
Other PAX: Skipper, Mr. Kotter
Warmups: We stretched. That was it. We got better things to do!
I don’t know where Jingle took the runner. What am I? His keeper? (In Christ yes, in miles? No.) I imagine they ran a lot and ran some hills though.
3 Ruckers took off for the ‘big’ hill downtown. When we made it, we looped it 5 times, then started back downtown. At the stairs, we ran into Skipper, working out all by himself! So we picked him up, did some stairs, then returned for some Merry Circle as the runners returned.
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 6
PAX: Hoosier Daddy, Tombstone, Redline, hooch, Rawhide
FNGs: None
Other PAX: None
The one and only Matt Foley put the Screaming Eagles through an upper body beatdown like no other. ???????? Strong work by all ???? ????
Total count: 6
PAX: Pony Express, Jingle, Pixel Pusher, Heisenberg
FNGs: None
Other PAX: Chicken
Warmed up with some SSH, squats, imp walkers, and grav pickers. Moseyed to LLP to wish Hahvahd an HBD! Circled goose poop then headed back. One 400 sprint across the HT lot for old times sake to get a nice deep breath of 3 day old sun baked chic fil a dumpster ???? 4.25 miles were ran. Find those struggling in your life and pour into them to help them be the most they can. Prayer for my friend struggling with addiction. -Peace Out! -SOL
Total count: 13
PAX: letc, morpheus, niles, Busted Grill, Dixie Chick, Tom Sawyer, Flight Nurse, BoneSpur, Jiffy Pop (JP), Steak Knives, Gump, Leroy Brown
FNGs: None
Other PAX: None
The workout incorporated some new exercises based on actual signals used in officiating high school and college women's lacrosse. Those exercises are noted with an asterisk (*).
Warm-ups: Imperial Walkers x 20 Arm circles forward x 10 Arm circles backward x 10 Squat jumps x 15 Plank jacks x 20
Dora: Partner up. 1st partner runs to speed bump and back while second partner does the exercise, then switch. The exercises were in multiples of 72, of course: 72 merkins 144 squats 216 dips 144 V-ups 72 shoulder taps (double count = 1)
Mosey to the baseball field and line up with back against the fence. Hold people's chair (basically a squat) while we did the following: Each pax did 10 overhead claps until all completed the exercise. Recover, shake it out and resume people's chair. Each pax does 10 punches (5 each arm) until all completed the exercise. Recover, shake it out and resume people's chair. Each pax does 10 offsetting fouls signal from lacrosse (*) until all completed it. Recover, shake it out and resume people's chair. Sit against the fence with only one foot on the ground and the other foot and leg extended straight out. Each pax counts to 10. When we got halfway through, changed legs and completed the exercise. Then we ran back to the parking lot.
Closing exercises: Flutter kicks x 20 Hello Dolly x 20 Freddy Mercury x 20 Mountain climbers x 20 WWII sit-ups x 20
COT: Gratitude to God for our bodies being strong enough to do these workouts along with an acknowledgment that we won't always be able to do it. Prayer for our leaders and all who protect us, including military, police, firefighters, EMS. Acknowledgment that our country is in trouble and we are concerned for the future for our children and grandchildren, even though we know the "good guys" win in the end. Prayer for an onslaught of righteousness throughout the land from our Lord and Savior, Jesus Christ.
Post workout 2nd F: breakfast at Jimbo's for old times' sake, including a biscuit with a birthday candle in it for YHC.
I'm grateful for all the pax who came out today to honor me. I can hardly wait until September 2024 to do it again! Big thank-you to @Steak Knives for helping to design the workout and for tech assistance. No thanks whatsoever to @Flight Nurse for mocking the Q's technological abilities, as well as my yearning for the return of fax machines. Didn't your dad teach you it's not polite to make fun of your elders?
Respectfully, respectfully, respectfully submitted, @Hahvard
(@niles and @Busted Grill: see what I did there?)
Total count: 6
PAX: EOM, Special K, Pumpkin Pie Chart, Atomic Wedgy, blood donor
FNGs: None
Other PAX: None
Warmorama:
Thang 1:IPAX week 3
Prayers: DSS
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/
-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!
-Stingray to the Sea coming on October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!
Coffeteria: -Wednesday after Stingray- Cafe Sparke’
-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 9/30 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Winnie’s!
Reminder: “LIFE DOESN’T GET EASIER OR MORE FORGIVING, WE GET STRONGER AND MORE RESILIENT!”
Total count: 6
PAX: NAPA, Kramer, Dumbledore
FNGs: None
Other PAX: New Joe, Alice
YHC didn’t want to steal away the thunder from Hahvard and his bday Q so there was no preblast. Who knew we had the same bday?!? I pray that I am in good enough health to still be grinding in 30 years like that HIM.
Conditions 63 and clear
Warm o Rama Seal clap Mamba night clubs Soulja bois BDE burpees
Mosey to fire dept Ring of fire 10 merkins while all other hold plank. Go around the ring
Mosey to north corner of the complex Ring of fire 20 squats while all other hold al gore. Go around the ring
Mosey to fountain
Ring of fire
20 LBCs while all other hold 6 inches. Go around the ring
Mosey to AO
Tabata 20 on, 20 off Alternate merkins and box jumps for 8 rounds of each (16 rounds of work)
10 count
Tabata 20 on, 20 off Alternate dips and Bulgarian split squats 8 rounds each (16 rounds of work)
Mary
COT
Happy birthday to me Chasing chupacabra 12/2
Total count: 3
PAX: The Mountie, Hammer Head
FNGs: None
Other PAX: None
Warmup them rucked 1/2 mile and did 3 rounds of 5 exercises , 10 reps each. Merkins, Overhead press, 10 lunges/leg, rows, 4 count flutter kicks. We Rucker another 1/2 mile and repeated the exercises.
During the workout TM and HH planned their Friday to skip workout and go flounder fishing. Stay tuned to see if they invite anyone over for dinner.
Prayers for our families!
RX
Total count: 7
PAX: Smuckers, ATARI, hoveround, Rolling Rock, Hahvard, Skipper (F3 Carpex)
FNGs: None
Other PAX: None
Warmup: Imperial Walkers x 20 Chain Breakers x 10 Merkins x 20 SSH x 30 Plank Progressions.
Mosey to the River Walk
Groups of 3
1 partner rotate the follow moving exercises: Lunge Walks, Bear Crawls, Duck Walks
2 partners do the following exercises.
200 single leg squats
100 partner Merkin claps
100 assisted alarm clocks
200 squat heel taps
200 BBSUps
Mosey back to AO
Pax Choice Mary
COT: Praises to Hahvahd for posting today on his 72 Birthday. All pax should post at LLP for his birthday Q. GTE44 Reminder. Sign up or consider donating to our 3rd F component of the event. Looking for sleeping bags, winter hats and gloves, deodorant, hot hands, socks and underwear. Thank you for all of your help and support. steak knives out
Total count: 11
PAX: Busted Grill, Sunrise, Drip, Steel Plates
FNGs: Nomad, Tracker
Other PAX: COLA, Chips, Wild Wing, Snooki
Get Smart arrived to Q without his Hummer. Last time he Q’d we pushed and pulled it around the Gloom.
Warmarama: Total body stretches of upper and lower extremities.
Thing 1:
25 Side Straddle Hops 25 LBC 25 Big Boys 25 Flutter Kicks 25 Angle Grinders 25 Arm Circles 25 Alabama Prom Night 25 Kimpo Leg Kicks (Left/Right)
Thang 2:
Short Mosey Four Corners in the Gloom x 2
25 Squat Hold with Alternate Jabs 25 Burpees 25 Superman 25 Dive Bombers 25 Freddie Mercury 25 Plank to Leg Lifts
Mosey to Underpass for 69 seconds of Gratitude Walk Squats floored by 60 seconds of Planks
COT: Prayers of gratitude and for continued healing for PEZ and Snowman.
Prayers for good outcome for BG’s medical testing; Wild Wing who’s training for a Triathlon next week; End of Writer’s strike so Nomad can get back to work full time.
Name-a-Rama:
Welcome Nomad and Tracker to the Lightkeepers. Great to have these two HIMs join our tribe.
Snooki and Wild Wing joined for Coffeeteria at the Firepit.
Total count: 7
PAX: SOL, Pixel Pusher, BoneSpur, morpheus, Jingle, Mr. T
FNGs: None
Other PAX: None
6 runners and 1 rucker embarked on a wonderfully cool morning. cobwebs were cleared and roots were successfully avoided. runners got 4.0, the lone Rucker enjoyed some peace and solitude. grateful for the push, and for those that pick up the 6!