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Total count: 3

PAX: Buckeye, NAPA

FNGs: None

Other PAX: None

0700-0800 ran 4.38 miles with 1 mile walk

Great F2

Total count: 20

PAX: Busted Grill, hoveround, niles, Dino, Kramer, Special K, FIZZ, Wicked, Kix, Sunrise, Dixie Chick, Brick City, Showtime (D DMeza)

FNGs: None

Other PAX: Princess Peach, Scavenger, Mind Blown, Chase, Thorpe, Mud Man

Today was about 196 laps around the sun. That’s how the Qs have had. Yhc, Busted Grill, Hoveround, and Niles, the shrink rapper.

Of course, we started out with 55 Goof balls, then 8 IW IC 8 GP IC

Busted Grill had the next 15 minutes. He had us do grinders. He just likes saying Grinders, in a context where he’s not considered a dirty old man. He had us do a few merkins and squats.

Then Hoveround did a great job of impersonating angry EPO, as he led us in 4 corners. A few lunges and squats here of there.

Then the Shrink Rapper took over. Since yhc is now 55, I can’t even remember what beat down he had us do. But I do remember this. He shared a poem of how opportunity knocks and we must seize the moment. Then he flipped the script the way all great followers of The Way know how to do. The world says seize your moments and opportunities. The Bible says wait on the LORD, and Jesus will knock.

Yhc truly of these 3 Respects. They have shared so much wisdom and wit with me these last 8 years. My life would be less full without them.

Finally got my Tattoo! Thanks for humoring me this week Mambas. It was a blast. -LETC out

Total count: 3

PAX: Whirligig, Crockett

FNGs: None

Other PAX: None

2 for a few extra EC ruck miles

warm up walk soldier walk, butt kickers, high knees, walking lunge, arm circles, some burpees and SSH to make it official.

Playground 3 rounds deadhang, 10 step ups, balls to wall

Mosey around the lake burpees, squats, and 50 IC flutters at the pavilion

Mosey to the boardwalk drydocks or bonnie blairs 22-2 even #'s at every trash can as we mosey down the walk. Crockett practiced sprints and quick dismounts on the bike!

Mosey to the shelter on the boardwalk, 10 burpees, 20 squats, 30 American Hammers.

Mosey back for time!

great conversation this morning. we all started slow and ended strong. Reach out to our lost F3 bros! honored to lead

Total count: 19

PAX: Skynet, Beauty, Blue Steel, CAD, DadBod, Cousin Vinny, Spotlight, NightLight, Pledge, blade, Woolley Bugger, McFly, Vogue

FNGs: Something Phishy

Other PAX: Bro Mater, Elsa, Pledge’s other 2.0, and Scott Nelson (didn’t get your F3 name)



20 seal clap 15 imperial walkers 10 gravel pickers 5 windmills 15 tempo merkins 15 American hammer

Mosey to Echo Chamber

Call on 5 PAX for exercises

Mosey to beach

Bear crawl basket weaving shenanigans

Mosey to echo chamber

Call on pax for exercises


3 lines do forward-moving exercises Front 3 circle back and call new exercises


100 LBC 200 4ct SSH 300 4ct high-knees

Run to midfield and 5 plank jacks

Plank 90 seconds

Total count: 8

PAX: Homeland, Worms, Snowman, Cruise Director, Munster, Dismount

FNGs: None

Other PAX: Stump Jumper

Warmarama SSH Seal Claps Forward Lunges Pebble pickers Good mornings Copperhead squats

Thang 1: Pull-Up Pyramid (from 1 to 5 then back down to 1). Complete 5 merkins between each set of pull-ups.

Thang 2 - Cindy Circuit Course: murder bunnies with Plank Jacks

Thang 3 - Battle Ropes

Prayer Requests: -Prayers to a Raleigh-based F3 brother, named Bedbugs, who recently lost his mother to cancer. -Prayers to Homeland’s childhood friend, Jimmy White, who is battling a terminal brain tumor. Jiimmy’s positivity reminds us all to look for the good in life. -Prayers to our school-aged children. The recent swatting of Nee Hanover High School is a example of the unnecessary stress children are exposed to across the world.

Total count: 27

PAX: Beauty, Kramer, NAPA, Chernobyl, Bogey, Jingle, Hush Money, Dino, Bait and Switch, Brick City, Ugly Stik, Nozzle, Gump, Overbite, Drip, tank, THE HOFF, Chinese Downhill, Wicked, SockPuppet

FNGs: Yellow Snow

Other PAX: Jingles, Intimidator, You Can Call Anytime, Cad, Princess Peach,

The Legion of Gloom is no longer at Legion stadium. It is at Robert Strange Park. Thought yhc would throw that out there up front. We missed you Trump.

A gaggle of pax gathered in the gloom for a Friday beatdown. Let’s freaking go!

Warmorama 55 SC IC 8 IW IC 8 GP IC

Let’s hand the beatdown over to Beauty, bc he is a beast. He took us to the basketball courts for 11s. Burpees and merkins. Then we moseyed to the front side of the school for a game of frogger. Partner workout. Bear crawl up the marathon steps of the school. Then run across the street to your partner who is doing a variety of Mary exercises. We only lost 2 pax.

Back to the flag for some HC penalty burpees.

Today is yhc’s 55th BD. Can’t imagine a better way to start my day or another group of HIMs I would want to start it with. There is no way to communicate the depth of impact F3 has had on my life, and BDs are always great times to reflect on that. A true thank you for being a part of this brotherhood and the opportunity to lead. Always an honor LETC out.

Total count: 4

PAX: Sparky, Chardonnay, Rip Rap

FNGs: None

Other PAX: None

After the warm-o-rama, we criss-crossed the Waterstone neighborhood for about 3.5mi.

COT: Prayers for The Processor's daughter as she undergoes surgery this morning. Praises for the birth of Humpday's first 2.0.

Total count: 6

PAX: Flight Nurse, Dixie Chick, Banjo, PomPom, Captain Jack

FNGs: None

Other PAX: None

we warmed up including 51 SSH

Took the Sandy sisters for a walk, catch me if you can style. runners did 5 drydocks, merkins, and diamond merkins. At each speed bump, 5 squats regardless of what you're carrying.

PomPom doesn't run, unless he's carrying a sandbag. And then he's pretty hard to catch.

Pull up bars 11's with pull ups and big boys Discipline!!!

on to the Ninja course 50 IC flutters, mosey around the course, then follow the leader on the wheels, rope climb, monkey bars, and cargo net. repeat with 50 IC American Hammers plank up-downs with PAX 10 count.

Good times this morning gents. We grunted, groaned, laughed, and got stronger together.

COT Capt. Jack and his family Don't take things for granted in life. Reach out to folks this holiday season, it is a tough time for a lot of people. Honored to lead!

Total count: 4

PAX: Pumpkin Pie Chart, King Tut, Brackish

FNGs: None

Other PAX: None

Warm-O-Rama SSH x 30 Gravel Pickers x 10

Thang 4 Pax set out around the loop at WB with our rucks on

4 min intervals of rucking with 1 minute AMRAP with the Rucks on

Squats Big Boys Overhead Press American Hammers Curls

We ended up doing two sets of each and a bonus set of Monkey Humpers just for Brackish.

We even managed to see a lone Garth in the wild on a mosey.


F3CF Christmas Party coming up next week along with the Reindeer Ruck.

Hope to see everyone there!

WNBA out

Total count: 8

PAX: RumbleBee, Bambi, Allman Joy, crosswalk, Liberty, Oaken, Snooki

FNGs: None

Other PAX: None

Warmarama Hit me Baby one more time Dora 18s Cot: 72nd annual Christmas party Strong work @southie! Great job as the challenge continues. Good luck to all! #mambaout

Total count: 8

PAX: Amy Grant, Hoosier Daddy, flamer, Teachers Pet, The Mountie 910-538-0440, Redline, Rawhide

FNGs: None

Other PAX: None

8 motivated pax (minus motivated Franks) put in some miles around Veterans Park and learned that Hoosier Daddy is a pro at holiday exterior illumination! Strong work this morning gentlemen! Pleasure leading you.

Total count: 11

PAX: Goober, Banjo, bluesteel, Beauty, Beater, Skynet, GEN-X, Frother

FNGs: Put Put


Windmills x 20 IC High Knees x 10 IC Monster Walks x 10 IC

The runners set-off for Empy park, while the ruckers, YHC and Skeeter did some park loops.

Welcome FNG Put Put!

Prayers for Spare Rib and hope he's back with us next week. "You need to focus on three things this year to be successful, family, your religion and the Green Bay Packers!" Go out and live today like it might be your last.

Pixel Pusher

Total count: 7

PAX: milton, 10 count, Pledge, ShowMe, Under Siege, Wind Bag

FNGs: None

Other PAX: None

The Thang:

W/ a Heavy Kettlebell and a Partner Run 400m 50 Kettlebell Swings (Individual) Run 400m 50 Kettlebell Swings (Individual) 50 Goblet Squats (Partner) Run 400m 50 Kettlebell Swings (Individual) 50 Goblet Squats (Partner) 50 Offset Merkins (Partner) Run 400m 50 Kettlebell Swings (Individual) 50 Goblet Squats (Partner) 50 Offset Merkins (Partner) 50 Kettlebell Snatch (Partner) Run 400m 50 Kettlebell Swings (Individual) 50 Goblet Squats (Partner) 50 Offset Merkins (Partner) 50 Kettlebell Snatch (Partner) 50 Tactical Lunges (Partner)

Total count: 19

PAX: hoveround, Kramer, Tom Sawyer, Heisenberg, Allman Joy, Trump, Gravity, Flight Nurse, Pony Express, Drip, Jingle, Smuckers, NAPA, Brackish, Bing, Snooki, Ugly Stik, cornstalk

FNGs: None

Other PAX: None

When the younger kids ask you to come out and play you go. Even if it’s at 0445. A whole host of pax were rucking and running pre-workout today. I’m guessing we just can’t get enough of this F3 stuff.

Warmorama 55 SSH IC 10 IW IC 10 GP IC

Pony Express took the runners. Flight Nurse took the ruckers. Two professionals right there. How lucky are we? Yhc went with the ruckers. FN found every dang staircase possible. Holy smokes! Had a great time catching up with Snooki. If you have not had a chance to hang out with HIM, seek him out. He’s a stud, and is making an impact throughout F3Nation.

Love and accept every man where we find him, but love him too much to leave him there. F3 has done that for me. And it will do it for you to if you let it. #giveitaway

-LETC out

Total count: 4

PAX: R-X, Mile High, Dogwood

FNGs: None

Other PAX: None


blart x20, Imperial Walkers x30, Pebble pickers x15, copperhead squats x10.

the thang:

Plank Paper Rock Scissors challenge.
Dogwood and Rx were definitely the Champs. Note to self, Dogwood loves Rock and Rx loves Scissors

Wall sits 15 seconds each pax Balls to wall while other PAX bearcrawl and perform various merkins. Balls to wall while other PAX do the merkin crawl. Tricep merkins and wall climbers on wall. Dora, 100 Russian dips, 200 squats, 300 heels to heaven. Partner lunge walk to flag pole and does 2 burpees.

Slosey back to AO.

Christmas party Dec 10th reindeer ruck.

Prayers for mile high M and new baby due in 11 days!!

We love you Wahlburger!!

Total count: 9

PAX: Gump, Fire In The Hole, Quinn - The Real One, Chuckles, Stifler, Michelin, Chernobyl

FNGs: None

Other PAX: Fusion

Warm up stroll on the bridge sun salutation, core, and warrior sequence yoga flow to stay warm

Great mumblechatter today, everyone was in need of some stretching after this week's beatdowns.

COT: thoughts with the man in the road this morning, and that he received the help he needed. Life is a gray area, we were all a bit unsure how best to help him. I take some consolation in the fact that all had the same response. This holiday season, look out for the 6 in life. Tough time of year for a lot of folks. Grateful for you guys and the opportunity to lead.

Total count: 4

PAX: Hahvard, Magnito, SOL

FNGs: None

Other PAX: Nellie, Patina, Eliza, Tucker (all 4 legged)

Warm A Rama

Mosey to woods, grab coupons, to tennis courts

The Thang: Partner cinderblock work out on tennis courts. One partner runs, other partner does exercises of step ups, calf raises, curls, squats.

Blimps inspired exercises across five tennis courts. Thanks to cool runnings for joining us for a set of exercises!

Rifle carry cinderblocks back to woods.

Mosey to AO for our old friend, Captain Thor!

COT: Prayers for Magnito’s mom, Brenda, in chemotherapy, praises for this day and Christmas season. May we find some quiet and peace among all the noise.

Morpheus out.

Total count: 16

PAX: 10 count, hoveround, morpheus, Kramer, NAPA, Special K, Jingle, Chernobyl, Chuckles, Fire In The Hole, Michelin, Stiffler, RoundUpOne, Lazarus, SockPuppet

FNGs: None

Other PAX: None

Wednesday is coupon day in the land of the Mambas. It’s hump day for the race to the tattoo. The main emphasis of coupon day for a Respect is, Don’t hurt yourself. So let’s see if we can make it through. Warmorama 55 Goof balls IC 12 IW IC 10 GP IC

Then yhc turned the Thang over to Mr Coupon himself, 10-Count.

Groups of 3 atlas stones 150 shoulder toss 300 shoulder press 600, yes 600 chest press

Good grief!

No time for Mary. Brother Lazarus challenged all to slow down and reflect on the gift of God among us. Apparently some of the new pax call yhc Lettuce. No Respect.

Always an honor to be leading in the gloom with these HIM

-LETC out

Total count: 6

PAX: Milton, Stumpjumper F3 DAV, ShowMe, Spin Doctor, GTA

FNGs: None

Other PAX: 1-Included above Stumpjumper


Seal Claps X 20 IC Seal Clap squats X 15 IC (Needed to be there to understand) Imperial Walker X 15 IC Maybe something else?


Reverse Indian run to the rock pile Get a rock, size large to larger

1:30 - Curls 1:30 - Tri extension 15ish - Partner big boys with rocks American Hammers X 10 IC with rock

Turtle run, ended up being a mosey with mumblechatter to pull up bars

Full Pull up Toes to bar 10 squats

Full Chin up Knees to chest 10 squats

4 times thru

Mosey to bathrooms

BTW – Hold for 10 count per PAX

Lunge walk to shelter Step up - hold knee up at the top X 15ish?

Mosey to Faith’s Hill 7’s Bonnie Blairs at top, Squats at bottom of hill


  •      Unspoken prayers for one of our PAX 2.0
  • Prayers for F3 PAX in Davison ask by @stumpjumper
  • Always good to have @Stumpjumper join us when he is in town.

Total count: 12

PAX: Busted Grill, Overbite, niles, Banjo, Dixie Chick, earbud, Piglet, Hahvard, SEAHORSE

FNGs: None

Other PAX: Shotgun, Motel 6

Warm-o-Rama SSH x 50 Good Mornings x 5 Imperial Walkers IC x 20 Chain Breakers x 10 —————————- NASCAR to GPI

Thang 1: Dora: Partner 1 runs across bridge to pull up bars for 3 Jump Up Burpees and then back. Partner 2 does 100 hand release Merkins/200 Russian Dips/300 double down squats.

Slowsey to the intersection

Light post intervals Lieutenant Dans Karaoke right Karaoke left Reverse lunge Bear crawl Butt kickers Power skips Frankensteins Machine guns Sneaky Gorillas High Knees Sprint to AO

Flutter Kick Torture

Merkin Motivators

6th Man: Downrange Pax Motel 6 shared his origin story

COT: prayers for Busted Grill’s family in Hawaii and all the citizens bracing for the impact of the volcano. Reminder about Christmas party 12/09 and Reindeer Ruck 12/10

Thank you for the chance to lead this morning. Hope you all make it a great day! - Steak Knives out

Total count: 5

PAX: Lightning, Hoosier Daddy, Rawhide

FNGs: None

Other PAX: Mcsteamy

we hit up Burpee Road for 60+ burpees then we continued with a tempo run and let the dice decide our fate

Strong work by all

Total count: 6

PAX: SOL, Tripwire, Pony Express, Heisenberg, mr.kotter

FNGs: None

Other PAX: None


20 side straddle hops 8 windmills Count stretch R,L,C

Got in 4.13 miles today. Great mumble chatter was had and was invigorated starting the morning off with these PAX.


SOL NEIGHBOR WIDOW MR. Kotter buddy liver failure kidney failure pray for friends family - F3 matters Dad - heart surgery

100 miles and 50k

@Genx we missed you man!

Strong work gents ????????

Total count: 1

PAX: Milton

FNGs: None

Other PAX: None

Second edition of MEATBUMPS

Ladder with sandbag and ruck

Total count: 29

PAX: Chuckles, NAPA, Fire In The Hole, hoveround, Steak Knives, EPO, Southie, RoundUpOne, Stiffler, Brick City, Tom Sawyer, Tiny Dancer, sir_mix_a_lot, Michelin, Picker, Buckeye, Allman Joy, ATARI, Flight Nurse, Drip, Trump, SockPuppet, Kramer, Jingle, Hush Money, THE HOFF, earbud

FNGs: None

Other PAX: Mr Kotter

It should be legal to run stoplights at 0515. Just saying. Regardless yhc rolled into The Fusion with 2 minutes to spare.

A whole bunch of pax were on an EC ruck smoke fest. Guess they thought EPO’s beatdown wouldn’t be enough.

Yhc had the Warmorama with 55 SC IC 12 IW IC 10 GP IC

Then EPO did his thang. Merkins, flutters, American hammers, Carolina drydocks, Indian runs and 11s on the stairway from hell.

Buckeye took some rabbits around down.

Back at COT Hoff either befriended or accosted Roundup 1. Not sure which.

Lots of good stuff coming including Steak Knives leading another year of the Santa ruck full of toys and coupons for some needy children. Check it out.

An honor and pleasure to lead this bunch of HIMs. -LETC out

Total count: 4

PAX: King Tut, tank, cornstalk

FNGs: None

Other PAX: None


20 Seal claps 15 imperial walkers 10 gravel pickers 10 tempo merkins


Run with cindy to WBB lot

Murder bunnies to streetlight 10 squat presses Run 1/2 mile 10 burpees 20 mike Tyson Run 1/2 mile Murder bunnies back 10 squat press 20 block swings Run 1/2 mile 10 burpees 20 mike Tyson 30 American hammer Run 1/2 mile Murder bunnies 10 squat press 20 block swings 30 curls with cindy

Run to flag with Cindy

PAX plank while each shuttle run (2 times back and forth across parking lot)

Total count: 10

PAX: SOL, morpheus, Banjo, Mr. T, Roadie, PomPom, SEAHORSE, Pony Express, Leroy Brown

FNGs: None

Other PAX: None

Best warm-up ever, and then we started the workout when Seahorse arrived. Runners ran. Ruckers rucked. COT - Prayers were said.

Total count: 6

PAX: Crockett, crosswalk, Gerber, Dogwood, Oaken

FNGs: None

Other PAX: None


24 SSH 10 Gravel Pickers 5 Burpees (Late Arrival) 10 Mountain Climbers 10 Toy Soilders 10 Michael Phelps 10 Burpees

The Thangs

Balls to the Wall 10 count each PAX Wall angels 10 count each PAX Wall Sit Calf Raises 10 count each PAX

5 burpees, 10 kobes, 15 merkins, 20 big boy

Jog around track

25 squats, 30 LBC, 35 carolina dry Docks, 40 SSH

Mary Gas Pumpers, Cochroaches, Hello Dolly, Heels to Heaven, 6in torture count, Crunchy Frogs, Catalina Wine Mixer, Nolan Ryan


Praise report for Oaken's Dad.

Total count: 7

PAX: OTC, Offering Plate, Chardonnay, DemApples, Dizzy G, Surf Pacer

FNGs: None

Other PAX: None

Warmarama -SSH -Merkins -Pebble Pickers -Abe Begodas -Merkins -Short Indian Run

Got to Work -2 Jungle circuits with Crocs, Crabs, Cheetahs, and Shrimps with bonuses at each corner

  • The Beast Run
  • Repeat Jungle circuits and Beast 3X -6 Rounds of various Cores


  • It was an honor to run the Q.  Today is my 1 year F3 anniversary.  Thank you OP for showing me the way to the PN Schoolhouse.   2022 has been tough year for me and F3 and OTE have definitely been there to lift me up.

  • Thoughts and Prayers to HumpDay and his Wife as they are expecting any day.

  • Prayers for those that Dizzy mentioned who are working in Florida either with Hurricane Relief Efforts or with providing basic needs to Cuba.

  • Take on your Tuesday with grace and style.

Total count: 10

PAX: Snooki, Sunrise, Busted Grill, Pony Express, Wicked, niles, Steel Plates


Other PAX: None

Pez biked in on his beach cruiser, on a mission for a truly sucky workout. We opened with 8 PAX into Warmarama, including SSH, LBAC, and numerous shoulder and leg stretches. Moseyed to the fire pit for some Bulgarian Split Squats, then to the Lake House for 8 x 10-count Wall Site, then to the entrance stairs for Step ups, then the short field for Crunchy Frogs.

PAX moseyed over the bridge to the large field where Pez unapologetically repeated 10-Count's Saturday "12 Days of Baywatch" theme with 12 - Somethin' (forget) 11 - Alternating Squats 10 - In-n-Outs 9 - Shoulder Taps 8 - 'Mericans 7 - Somethin' (forget) 6 - Crunchy Frogs 5 - Flutter Kicks 4 - Burpees 3 - Squat Calf Raises 2 - Diamon 'Mericans 1 - WW2 Situp

With his hair and clothing disheveled, Niles drove up in his quiet car and joined us during the 7th day of Christmas!! :/

Sunrise led Superman Bananas and we moseyed back to the AO for CoT. Crosswalk joined us, and we prayed for Steel Plates' MRI results, for his sister Muriel, and for Wicked's visit for his Knee issue.

Coffeeteria followed at the fire pit

Crosswalk has the Q next Tuesday 12/6

Total count: 10

PAX: Under Siege, Wind Bag, Yak, 2_Scoops, blood donor, Milton, 10 count, Stumpjumper F3 DAV, Sparky

FNGs: None

Other PAX: None

Warm-O-Rama SSH x 20 Gravel Pickers x 20 Mountain climbers x 15 Little downward dog and some lunges for stretching Merkins x 10

Ruckers rucked just over 2 miles

Runners- moseyed to the parking lot by the skatepark for some speedurance

1 minute lap around the parking lot followed by a 30 second rest.

Each lap started one parking space farther back than the last. Ended up right at 2 miles full of sprints.

10 count said it was the fastest 2 miles he's ever ran and that was with the 30 seconds of rest in between each set.

The Q realized we still had about 15 minutes left so we did an active recovery for a few minutes then ran the loop at Ogden park for an extra mile to get us just over 3 for the day.

Returned to the AO for some Dora and the COT.