Total count: 7
PAX: 10 count, Chop Shop, EOM, The Alchemist, Sparky
FNGs: None
Other PAX: Total Eclipse
One Punch Man
Warmarama:
SSH IC x 30 Toy Soldiers x 15 Maniacs IC x 20 Peddle pickers IC x 15 Merkins x 10 Stretching
The Thang:
Mosey to the other parking lot. Complete the following exercises by completing 20reps on one side and then running to the other parking lot and completing 20 more reps until you reach 100 and then go to the next exercise:
Merkins x 100 Big Boy sit-ups x 100 Squats x 100
Returned to the AO and do some light stretching to end the workout.
COT:
Cap Fear 10 year anniversary
Total count: 14
PAX: Pixel Pusher, Jingle, Steak Knives, Dixie Chick, Chernobyl, Washed Up, Gump, Raygo, Crockett, morpheus, Fresca, Overbite, Captain Jack
FNGs: None
Other PAX: None
LLP Ladder 4/30 Warmarama 14 PAX - 3 HCs = 11 burpee penalties Side straddle hops x 20 Good mornings x 10 Hill Billies x 15
We then headed out to the outer loop for a ladder with exercises at each bench. First bench do first exercise. Second bench do 1st and 2nd exercises through all 10 benches.
Total count: 6
PAX: blood donor, Goldfinger, Buddy the Elf, Inches Short, Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: None
lifting warmup ruck up and head to the beach with sandbags 5 rounds of: 5 merkins 5 deadlift 5 cleans 5 press 5 lunges each leg walk ~2 access points between rounds, got close to the pier.
clean and toss up the giant beach to the exit point, with a quick heavy ruck back.
4 for a quick swim 6 for coffee
How do we model healthy phone/tech usage for our children when we are stuck on gadgets all day?
grateful for you all, fun way to start the day.
Total count: 5
PAX: Redline, Tombstone, Rawhide, Birkenstock
FNGs: None
Other PAX: None
5 highly motivated pax on a tour of Veteran’s Park with each pax calling out an upper body, lower body and core exercise as we moseyed around Veteran’s Park. Strong work by all in attendance ???????? Happy to see One Eyed Willie (Rawhide) back from his one day on the IR. Thanks to my F3 brothers for showing up
Total count: 8
PAX: Dogwood, hoveround, mr.kotter, niles, Allman Joy, Bartman, WNBA
FNGs: None
Other PAX: None
YHC and Teach had a good EC chat while we rucked. Teach had to head out before the main event.
Fellow PAX arrived at the appointed hour and we Rucked. Well, Mr. Kotter Ran.
Some Q Source Discussion, eye-roll worthy Dad jokes. Good Fellership.
COT
Announcements:
Cape Fear F3 10 Year Celebration coming up in early June!
The Waccamaw Fatmucket 10k Ruck on May 11th! See the #Ruck channel for details.
Prayers: Be with the families of first responders killed in the line of duty serving their communities, let us always be grateful for the world they provide for us.
Have a good Wednesday, y'all.
Dollarweed, out.
Total count: 10
PAX: SOL, Jingle, E6, Bartman, Sister Act, Tiny Dancer, mr.kotter, hoveround, DadBod
FNGs: None
Other PAX: None
Warmarama Runners ran Ruckers rucked Cot: 10 year in June Shirt deadline soon Goat ruck- much respect SOL- puppy life Rounds immediately after Dadbods wife
Total count: 3
PAX: Drip
FNGs: None
Other PAX: Coppertone
EC: 3 mile ruck
Warmorama: -Chain breakers -Imperial walkers -SSH-50 -seal claps-25 -press hops-25
Thang 1: why’s it gotta feel so heavy! -each stone represents a struggle: pornography, street drugs, gambling, prescription drug abuse, choose your poison! -next choose a partner fur we cannot face these demons alone. -100 shoulder the stones -200 shoulder press -300 chest press -on shoulder the stone just go back and forth with your partner. -other two exercises partner will run parking lot loop to the hopelessness and despair big stones. Shoulder two times then take over reps.
Thang 2: Our burdens slow us down. -get a new partner one carries that big stone of hopelessness or despair around the parking lot while the other goes and shoulders all 5 of the addiction stones. They then run to take their brothers burden. -we’ll do this until time runs out. 15 solid minutes!
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat!
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-Coppertone at Healing Place looking for ride to Saturday’s workout.
-4/1/24 F3 Cape Fear Foundation scholarship application went out. $3,000 this year! DM me for the application! Last day to turn it in is 5/1/24.
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/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: “When you are fueled by purpose you find the excitement in the mundane and the extraordinary in the ordinary!”
Total count: 8
PAX: Munster, Wapner, Pledge, Garth
FNGs: None
Other PAX: Total eclipse, Omar, Boogie
Ran the big bear loop with some timed interval running from a 7:30-9:00 mile.
Total count: 2
PAX: Rip Rap
FNGs: None
Other PAX: None
Warmarama:
SSH Imperial Walkers Chain Breakers
the Thang:
4x Rounds:
Finished with an Extended Mary of assorted exercises.
COT: Be with Ripraps extended family as they travel home today Be with all of us and keep us motivated and moving towards our goals
Happy Tuesday, Y'all.
Total count: 10
PAX: Nomad, Sunrise, Chips, Tartan, Tracker, Mint Julep
FNGs: None
Other PAX: Cola, Da Rock, Torpedo
Warm-o-rama: 20 Raise the Roof 5 merkins 10 Imperial Walkers 4 merkins 10 Good Mornings 3 merkins 10 Hillbillies 2 merkins Had to move b/c a car was leaving, cutting warm-o-rama short
The Thang: 11s with Lt. Dan Inch Worms and Single Stiff Leg Toe Touch in between each we traversed doing either bear crawl, side lunge, backwards jog, side shuffle, crab walk.
Mosey over to docks hold people's chair until the 6 arrives.
Once 6 arrived with continued to hold people's chair while they shared who EH'd them, What keeps them coming out, and how they got their name.
Our sixth man was MINT JULEP!
Did one more count-o-rama, and the 6th man in that was DA ROCK!
Thanks for sharing your story with us!
Mosey back to AO
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 7
PAX: Kingpin, Matt Foley, Tombstone, Teachers Pet, Rawhide, R-X
FNGs: None
Other PAX: None
7 pax for a grueling run around CB. 3 ultra elite runners even came for EC and got 7+ miles. Good to see Kingpin back in the gloom and big shoutout to RX’s daughter on turning the big 17. Not sure how that’s possible since RX doesn’t look a day over 20. And last but not least prayers for one of our injured brothers Rawhide, aka One Eyed Willie. Thinking about you buddy. Please reach out to him for details. ????☠️ ????️ ????
Total count: 12
PAX: Raygo, Washed Up, Bambi, blood donor, Liberty, Old McDonald, Wahlburger(Kyle Kinder), Ta-Da, Oaken, Crockett, RoundUpOne
FNGs: None
Other PAX: None
Warmups: Wojo Side Shuffles x 20 Good mornings x 5 Hillbillies x 20 Chain breakers x 10 World’s greatest stretch.
Jog around the school and track to the stash of coupons.
The Thang
The Baby Barbarian: Each pax will take turns on the coupons. Put on the ruck, tire harness, and grab the kettlebells. Walk from one end of the parking island to the other and back.
The other pax will do the following.
Bear crawl to the cone. Wait for the 6 and crawl bear back.
Inchworm merkins to the cone. Wait for the 6 and reverse inchworm back.
Broadjump Burpees to the cone. Wait for the 6 then burpee jumpbroad back to the start.
Crab walk 5 paces, do a big boy situp. Repeat to the cone. Wait for the 6 then reverse back.
Lieutenant Dans to the cone. Wait for the 6 and reverse back.
Alternate Sneaky Gorillas and 5 monkey Humpers to the cone. Wait for the 6 and reverse back.
Repeat cycle until 0610
COT: Bambi shared his journey with F3
Reminders about F3 Cape Fear 10yr anniversary. F3 Scholarship. Prayers & praises to Blood Donor, Nomad, and Atomic Wedgy for their upcoming GTE. Go get ‘em boys!
Thank you for the opportunity to lead today. -Steak Knives out
Total count: 3
PAX: Dogwood, hoveround
FNGs: None
Other PAX: None
2 more than last week ????
Hoveround was motivated this morning, so we all ran. Hoveround thinks he has more miles already this week compared to his rucking crew. Dogwood is busy these days getting his yard ready for the summer. He may not post as much because he will be doing curls while watering his hydrangeas.
Rx
Total count: 6
PAX: Kramer, Jingle, RoundUpOne, Bartman, Bedlam
FNGs: None
Other PAX: None
Mamba Monday 9 years of Napa
Welcome Mission Core principles
Warmaroma 9 seal claps 9 Mamba NC 9 imperial walkers 9 gravel pickers
Cindy Napa Nines Ladder to 9 count man makers Round 1 is (1) 9 block Mericans to 9 CFTGirls to 9 OHPress Take a lap Round 2 is (2) 8 block Mericans 8 CFTGirls to 8 OHPress Take a lap Round 3 is (3) 7 etc All the way to 9 rounds
1 -27 2-48 3-63 4-72 5-75 6-72 7-63 8-48 9-27
495 reps!
All pax crushed it so had time to Cindy Mary and end with 8 burpees
Grateful for the opportunity to lead. F3 has been a blessing and introduced a plethora of HIMs in my life to encourage, challenge, and for support. What an honor to share this time and place on Mother Earth.
COT
Total count: 7
PAX: 10 count, Dalton, The Alchemist, GTA, Home Goods, Tuco
FNGs: None
Other PAX: None
Warmarama The thang- attached in preblast Cot: Goat ruck- powerful experience 10 year F3 scholarship deadline may 1 Prayers for 10 count this week
Total count: 7
PAX: THE HOFF, Redline, hooch, Hoosier Daddy, Matt Foley
FNGs: None
Other PAX: Oh
Captain Jake wasn’t sure exactly where the workout would be when he first showed up at first however, a very cute FIA lady explained where they F3 guys would be
Warm-up Sidestraddlenhop Imp walkers Merkens Squats
Mosey to other parking lot near concession stand
Dora 100,200,300
Merkens Big boys Squats
Then BLIMPS ladder using four corners of parking lot 10 reps each.. cumulative
Burpees Lunge Imp walkers Merkens Plank jacks Squats
Then 7’s Using merkens and squats
Then COT And coffee with cream and sugar was served
Awesome being there at screamin eagle for first time
Total count: 17
PAX: letc, Hush Money, Overbite, Flight Nurse, SEAHORSE, Buddy the Elf, Wahlburger(Kyle Kinder), Atomic Wedgy, Fresca, blood donor, Showboat, Inches Short, Leroy Brown, Burning Man, Mile High, Big Sky
FNGs: None
Other PAX: None
Warmups Seal Claps: 20 IC then 10 silent count 5 good mornings 20 Imperial Walkers 10 Chain Breakers Worlds Greatest Stretch
The thang
RSTs 3 minute AMRAP 5 rows 5 kettlebell swings 5 thrusters Plank 1 minute for rest Repeat 3 times
Rifle Carry to the playground
3 minutes of Jumping Bear Thrusters 1 minute plank rest between sets Repeat 3 rounds
Rifle carry back to AO
Build a thruster 1 Row 1 Deadlift 1 KB Clean 1 KB Hang Clean 1 overhead press 1 Rotational Press
3 minute AMRAP 1 minute plank rest Repeat 2 rounds.
COT: 6th man: Buddy the Elf shared his journey with F3.
Thank you to all who attended The Goat Ruck this weekend. Reminder about F3 Cape Fear 10 year Reunion and F3 Scholarship. Praises to Wahlburger and Atomic Wedgy for sharing their story with our COT this morning. Thank you to Inches Short for his reminder about how fragile life can be.
Let’s make the most of our opportunities today, boys! This world needs us and we have the tools to make someone’s day better today. Thanks for the opportunity to lead. Steak Knives out-
Total count: 3
PAX: EOM, Pledge
FNGs: None
Other PAX: None
Plan was to play football, decided to go for a run around the little bear loop. Then did some 4 corners with 20 American hammer double count. Next 4 corners were 10 crunchy frogs followed by heels to heaven. Then mosey to the tennis courts and did one round of balls to the wall then moseyed for our last mile.
Total count: 10
PAX: Gumby, Jingle, NAPA, Rawhide, Teachers Pet, Kramer, Buckeye, Special K, Blackout
FNGs: None
Other PAX: None
Runners, Ruckers and coffee drinkers on a casual Friday at Starbucks @ Monkey Junction. Dogwood and Crocket also came over from Arrowhead Park to join in on the F2. Remember summer bodies are made in the winter and if you haven’t started on yours yet then you’d better get to work this spring. Summer is almost here! ????????
Total count: 13
PAX: Washed Up, Pixel Pusher, RoundUpOne, E6, Goldfinger, Roadie, Captain Jack, Kopi Luwak, Bartman, Salty, Chernobyl, morpheus
FNGs: None
Other PAX: Skeeter!
nice easy warmup with no SSH
Mosey past 7 speedbumps 5 dc lunge, 10 dry docks, 15 flutters at each
pull up station 5 rounds 5 pull ups, 10 merkins, 15 squats
lock off to failure, hang to failure. repeat on rows
Mosey to ninja course for a complete round of pax led Mary.
Looking forward to seeing you all at The Goat Ruck!
Total count: 8
PAX: hoveround, mr.kotter, 10 count, Steak Knives, Leroy Brown, blood donor, Raygo
FNGs: None
Other PAX: None
Tomorrow is "The Goat," but that doesn't mean we needed an easy Fuel Depot. Speaking of Goat, let's get out there tomorrow and show him our support!
Warm-o-Rama
Michael Phelps x 27.....absolutely zero cadence Imperial Walkers x 10 IC Gravel Pickers x 10 IC Seal Clap x 20 IC
The Thang
Mosey to the tennis courts
4 Corners Escalator
Ranger Merkins x 10 Sandbag Hold x 20 American Hammers x 30 Flutter Kicks x 40
Heavy Dora
Irkins x100 Step Ups x 200 Bench Hops x 300
Pax two does a double sandbag walk to the sideline, does one Get Up, and walks back
Mosey to the playground
Mary
Outlaws x 10 IC V ups x 10 IC Oblique V ups x 10 IC
COT
The "Goat" is tomorrow. If you are unaware of this, you must have lived under a rock for the past month.
Raygo - For the last time, watch "The Program" after soccer tomorrow.
Steak Knives - The coach in "Varsity Blues" is Jon Voight. His daughter is Angelina Jolie. Angelina Jolie was married to Brad Pitt. Brad Pitt and Kevin Bacon were in "Sleepers." I can play this game all day.
Leroy Brown: If Raygo were nice, he'd invite you to his house tomorrow to watch "The Program."
Blood Donor, it was a great day for you. You heard ACDC and found two tennis balls for your dog.
Hoveround - I wish you knew how much I admire you!
10 Count -I am so sick of hearing about how heavy your "balls" are.
Mr. Kotter - How does it feel to be born with "six-pack" abs?
“Life moves pretty fast. If you don't stop and look around once in a while, you could miss it.” ― Ferris Bueller
Words of wisdom, DC
Total count: 3
PAX: R-X, Crockett
FNGs: None
Other PAX: None
Warmarama Run to river lights then return to field Two disc cages in the field were played. Score x 10 x Merkins x Big Boys x Squats. Rx and Crockett winners. Namarama COT
Total count: 6
PAX: Tuco, Bartman, Pixel Pusher, E6, Goober
FNGs: None
Other PAX: None
We had three ruckers and three runners. Prayers for Goober’s leg! Great conversations had by all. If you weren’t here, we missed you! On my way to Big Rock Bible Study - all are welcome!
Total count: 2
PAX: Crockett
FNGs: None
Other PAX: None
Shocked and surprised at the lack of PAX at a Myrtle day, but we modified and persevered!
Quick stretch and went for a Mumblechatter mosey through a neighborhood. Then back to the school for a trial run of a workout I’m working on called 30-for-30. You’ll have to come out and find out what that entails!
Major props to Crockett for fighting the fat sack and being out there!
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 6
PAX: 10 count, Pledge, Magnito, GTA, Dalton
FNGs: None
Other PAX: None
Warm-o-rama Count-o-rama
The Thang: CrossFit Games Quarter Finals - Workout 1 - F3 Style! 4 Rounds: 1 minute of snatches (using cindys and sandbags) 1 minute of shuttle runs 1 minute of dumbbell box step-ups 1 minute of rest
All 16 minutes Pledge mumbled his way through.
The Thang 2: Murph Prep! Mosey over to the pull-up bars 10 minute EMOM of: 5 pull-ups 10 merkins 15 air squats
10 more solid minutes of mumble from Pledge
COT Name-o-rama Count-o-rama Announcements
Total count: 8
PAX: Gump, mr.kotter, NAPA, Mile High, morpheus, Jingle, Tom Sawyer
FNGs: None
Other PAX: None
Ran 38 Miles for birthday ????
Total count: 10
PAX: Mr.Incredible, Dollarweed, Onset, Roadie, Buddy the Elf, Goldfinger, Beater, Ta-Da, RoundUpOne
FNGs: None
Other PAX: None
-various bird poses including bird-dog, pigeon, crow, eagle, peacock, and a solid attempt at the bird of paradise. -warrior 1,2,3 flow -end with seated folds and a deep twist
Namaste, glad to see some new faces at Poseidon's!
Total count: 4
PAX: Sparky, EOM, Pledge
FNGs: None
Other PAX: None
EC: 3 mile ruck Roadie and I
Warmorama: -Chain breakers -SSH -Imperial Walkers -Hillbillies
Thang 1: Merkin Mile -get a quarter mile warm up in T parking lot then head south. Every speedbump stop for merkins. Start with 5 and add 5 at each bump until you get to 30 then work way back down by 5’s until you get to the end which will be a mile! 210 merkins total.
Thang 2: Hello Dolly Mile back -Same as way down but hello dollys then end with 1/4 mile at the T lot!
Alternating shoulder taps and big boys. 15 big boys and two sets of 30 shoulder taps to finish up.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! My interviews.
Announcements: The Goat : April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. Meet at 6:15am at Ogden Park to car pool over to LLP. This will be a convergence 45 min beatdown. Then ruck to Wrightsville beach park for short beatdown then ruck to Ogden park to finish. Coupons, beer and patches will be present and we will be Goat inspired!
-F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-4/1/24 F3 Cape Fear Foundation scholarship application went out. $3,000 this year! DM me for the application! Last day to turn it in is 5/1/24.
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: El Cerro 341 College Rd.
Reminder: “Whatever you do, work at it with all your heart!”
Total count: 6
PAX: Dixie Chick, Hush Money, Kopi Luwak, Salty, Jingle
FNGs: None
Other PAX: None
Rock music
Warmup 25 x SSH Hand release merkens Arm raise Imp walkers
Mosey to pull up bars.. BLIMPS ladder
Each speed bumps stop 5 big boys
The. 2nd one add 5 lunges 3rd one add 5 imp walkers Add 5 merkens Add 5 plank jacks Add z5 sumo squats
Then at pull up bars ever pax did 25 pull-ups..
5 at a time with 5 dips, merkens in between sets (in cadence)
Then mosey to goose poop island
Dora
100 each of
Step ups Merkens Big boys
Then mosey to ‘Merkens at the memorial’ 22 hand release merkens in cadence
Then.. the best but
A JAILBREAK from one speed bump to next
I think Kopi Luwak won!
Back to AO Reminder about GOAT ruck and also 10th anniversary cape fear f3 coming up soon
Coffee was served and good 2nd F banter
Total count: 8
PAX: Gump, Atomic Wedgy, Crockett, Inches Short, Buddy the Elf, Animal House, WNBA
FNGs: None
Other PAX: None
Beautiful morning to host my first Q ever. Had great guidance from all of the PAX. Very thankful for this group, especially Buddy the Elf for introducing me to F3.
We did a 10 min run/quick pace walk (Indian run) while the sun was coming up on Wrightsville Beach this morning. At the end of the 10 min., we went straight into a circuit that totaled 100 reps of various exercises, then turned back for another 10 min run/fast paced walk (Indian run style), followed by the same circuit to end the workout. The PAX gave me great feedback for my first Q and it was a great morning!