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Total count: 4

PAX: coonbait, Gasket

FNGs: None

Other PAX: Pace

Four PAX put in the miles and got it done in Brunswick Forest

Total count: 6

PAX: Rip Rap, Chardonnay, OTC, Offering Plate, Phanatic

FNGs: None

Other PAX: None


Side straddle hops Windmills Mountain climbers

Run around school until reaching 0.5 mile

50 Pull-ups 100 Merkins 150 Squats

Run around school until reaching another 0.5 mile

4 Corners Core Work (lunge to each corner) 40 flutter kicks 30 Freddie Mercuries 20 heels to heaven 10 big boys

Finished with some plank work. Each PAX shared 1 reason they are grateful to live in Wilmington while holding low plank.


Total count: 5

PAX: Hammer Head, Whirligig, Lightning, Cane Pole

FNGs: None

Other PAX: None

Intro Mission disclaimer count off


Buy in: X10 ruck get ups X10 merkins

Sand bag toss to lifeguard tower

Ruck pull through x21 Man makers x15 Sandbag getups x9 1 round

30 squats with ruck/sand bag then 10 merkins with ruck OYO

Ladder to 10 Clean/press and WW2

COT: Prayers for Lightnings 2 neighbors. Prayers for Cane Pole's daughter. Thankful for the opportunity to lead. Amy out!!

Total count: 9

PAX: tinydancer, Drip, Bait and Switch, SockPuppet, Tripwire, disco tea, Spotlight

FNGs: None

Other PAX: Ash (Columbia, SC)

Warmup: Seal Jacks x 30 High Knees x 30 Butt Kickers x 30 Good Mornings x 5

NASCAR to the City Hall.

11’s Carolina Dry Docks Tuck Jumps

Mountain Climbers x 30 IC

NASCAR  to Library Parking Deck Back Pedal the flats and sprint the ramps.  At the end of each ramp, the group will do 20 Merkins and 40 Overhead Presses.  Do this to the top of the deck.  

NASCAR back down the parking deck and back to the AO

Mental Health Merkins

COT: Prayers for Sock Puppet and his 2.0.  Prayers the shooting victims in Buffalo.  Prayers for the people of Ukraine.

6th Man: Ash visiting from Columbia, SC, shared his F3 journey with us and why he keeps coming out to F3.  

Thanks to the men of Ballast Beatdown for a great workout this morning.  It is an honor being able to lead such an incredible group of HIM.  Go out and make it a great day today boys!  - Steak Knives out.

Total count: 15

PAX: Termite, Ramses, twinkle, Foot Fetish, JazzyJeff, BLACK LUNG, Buffalo, UCB, Backflow

FNGs: None

Other PAX: Doormat; Roommate; Cavalier; Pig Burgler; Boilermaker

6 Runners, 9 Ruckers and 3 pups came out and toured Southport this morning. Runners got in a bit over 4 miles and Ruckers did 2.3 while carrying some coupons. Strong work by everyone today.

Announced the launch of Bruco Region on June 11th. Prayers for Dr. Phil’s family.

Total count: 9

PAX: Dirty Bird, Circuit breaker, Foo Foo, Goofy, Snickers, Jewel, Waldo, Beachcomber

FNGs: None

Other PAX: None

INTRO Mission of F3 5 core principles of F3 Count o rama

WARMUP Toy Soliders (10) Pebble Pickers (15) Side straddle hop (20) Mountain Climbers (20)

Mosey to Hill

1-2-3-4 Bear Crawl (Partner bear crawls up hill - 10 LBCs - Mosey down hill) 100 Overhead Presses 200 Merkins 300 Plank Jacks 400 Air squats

7 minutes of Mary 2:20 min - Freddy Mercury 2:20 min - American Hammer 2:20 min - Reverse Crunch

Circle of trust Announcements Prayer

Total count: 5

PAX: Redline, Pony Express, Beachcomber

FNGs: King_pin

Other PAX: None

Warmarama Ran the old river rd loop At the half way point we were swarmed my flies! Got in an upper body workout as we swatted them for the next mile. 4 miles total! Strong work!

Cot: Buffalo Pony Express fam End of school year #mambaout

Total count: 11

PAX: EOM, Pumpkin Pie Chart, Shakespeare, blood donor, Frosty Pupil, BabyBack, Bing, It Wasnt Me, Spin Doctor

FNGs: None

Other PAX: Jockey

EC: Wasn’t Me and Blood donor for 3 mile Ruck


  1. Arm circle hops
  2. Pebble pickers- middle and side to side
  3. Hillbillies

Thang 1: Spartan 1/3 mile -get a partner and a sand bag -run to pull up bars and traverse across. If both make it without falling grab bag and get going . If fall or fail 10 burpees each. -do same at second set of pull up bars travers whole circle. -run to tables. One goes up an over each table with the bag while other does full sundial Merkins. When get to next pavilion switch rolls. -do three laps

Thang 2: Sandy Dora -shoulder press 100, Dora to underdogs -150 chest press if time

Prayer request: EOM’s family with loss of brother,

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 5/21-We will be working on miscellaneous framing and roof sheathing at 1022 Fitzgerald Drive!

Stingray to the Sea: -when: June 18, 5:00am -what: ruck to Baywatch, do Baywatch, then ruck back. 10 mile CSAUP???? -25 to next scholarship and do event earns a patch -join the channel for info

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE

Tobytalk: -Thursday at 6:30pm -Location this week: TBA

The first ever F3 Cape Fear Scholarship is here! Pending announcement of winner.

Savage Race June 4th Charlotte. Join the Stingray team. Contact 10-Count for info.

Hi all. My wife does contract yoga work for Foresight Fitness. On May 21st she is offering a free yoga class at 9 am at Ogden Park. Tai chi will be taught by another instructor directly after. We would love to have you. No experience necessary, and she teaches an all levels flow. Just bring a mat and water. If you don’t have a mat let me know, and Anita will see what she can do ????????. Please feel free to share this post.

Total count: 13

PAX: Beaufort, Bosley, caterpillar, Circuit breaker, Flush, Piglet, Waldo, In The Game, Goofy, coonbait

FNGs: Pace

Other PAX: Canary

Side Straddle Hop x 31 Arm Circles x 10 Reverse Arm Circles x 10 Pebble pickers x 10 Merican Plank Push Ups x 10

Jack Web Push Up - 1:4

The Beatdown 100 Reps 4 Rounds After round bear crawl to come and lunge back

Round 1 Shoulder Press Round 2 Curls Round 3 Overhead extension Round 4 American Hammers


Total count: 9

PAX: Kramer, Smuckers, quarter round, SDB, Bait and Switch, Green Thumb, lazarus

FNGs: None

Other PAX: Knee High 2

When you think about quitting, remember why you started.

Warmups: Goofballs x 20 Good Mornings x 5 Toy Soldiers x 10 Chain Breakers x 10 8-1 Motivators

Mosey to the parking lot by the Tennis Courts Curb Clock Merkins 1 round: Merkin, Slant Merkin, Durkin, Slant Merkin. Perform 1-5 rounds and then back to 1.  

Mosey to the Basketball Courts 4 Corners 5  Burpees 10 Break Dancers 15 Tuck Jumps 20 Pickle Pounders

Circle up on the Basketball court: Let a new Pax lead. Quarter Round and SDB both led and crushed it!

Mosey to fence by the AO Chicken Peckers x 5 each Pax People’s Chair w/Overhead Clap x 5 each Pax Australian Mountain Climbers x 5 each Pax

Mental Health Merkins. 10 tempo merkins.  

COT: Support BrCo on June 11th as they become their own region.

6th Man: Kramer shard his origin story and what keeps him engaged with F3

Total count: 8

PAX: Whaler, Hoosier Daddy, Luda, U03F864R8AC, Mr Noodle, Whirligig, 9-Ball

FNGs: None

Other PAX: None

8 pax crawled, jumped, squatted, thrusted and humped their way around Veterans Park, with the company of a 60# sandbag, for a @Matt Foley inspired LLL Monday. Good thing Eagles can fly cause there might be some funny walking after this one.

COT - Get out and support 9-ball at his upcoming VQ on Friday. Prayers for Luda and Einstein to crush those EOG's. Pleasure to lead such a fine group of HIMs today.

Total count: 16

PAX: letc, SEAHORSE, milton, McFly, Jiffy Pop (JP), Pledge, Big Sky, Kix, Goat, Gump, Top Cheddah, Brackish, Snooki Number 2, DadBod

FNGs: None

Other PAX: Funfetti

Warmorama happened

Pairs of pax through rotating stations with timer:

Merkins/plank and weighted experiences with calf raises, squats, curls, one armed rows, lunges.

Timer was two pairs of pax rifle carry block to point for 5 thrusters and rifle carry back

Ended the circle of pain with 15 thrusters together.

Finished with burpee/bonnie blair parking spot shuffle.

Funfetti was the best at burpees. Hopefully she can help out brother Brackish with his.

Total count: 12

PAX: Buffalo, Clueless, Dirty Bird, Foot Fetish, JazzyJeff, Luigi (Joel Wilcox), Overruled, Stiff, Top Hat - Rob Potter, twinkle

FNGs: None

Other PAX: Wolverine

Warmup. Reach for the stars, Clover Pickers, Arm Circles, SSH

And 1

Four Stations that included 10 Burpees, 20 Dips, 10 one legged squats, 20 Derkins

Mosey to the Rock Pile Rock Selection 20 curls Mosey to Steps Bear Crawl across Deck Mosey to Rock Pile 20 Squats Repeat Mary for 10 minutes COT

Total count: 11

PAX: Cane Pole, GEN-X, Whirligig, McFly, Hammer Head, Vandelay, Soft Pitch, Amy Grant, SEAHORSE, Flight Nurse

FNGs: None

Other PAX: None

Sucky Cindy work out!

Total count: 8

PAX: Burlap, Buffalo, Dirty Bird, Sparky, Big Tuna, Foot Fetish, Top Hat - Rob Potter

FNGs: None

Other PAX: None

8 PAX decided Saturday is NOT a rest day, and joined Foo Foo in an early morning beat down instead.

South Beach 5/14

Warm up SSH Toy Soldiers Imperial walkers Windmills Shell pickers Hamstring stretch


ALBATROSS WINGS Everything is on a 4-count 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Moroccan Night Club, Cherry Pickers, Mike Tyson Push-ups, Chinooks, Front Raises, Overhead Press, Albatross (flapping wings), and finish with 45 degree angle hold.

Cheddar shredders


1st & 10 100 yard field marked at 10 yard increments. Perform 10 thrusters , 1 Double count lunges (11’s) at the 10, sprint the remaining 90 yards. Recover jog back to the 20. Perform 9 thrusters, 2 double count lunges, sprint the remaining 80 yards, recover jog to the 30. Repeat until all 100 yards and 11’s have been completed. Plank/core exercise until remaining PAX complete.

Abs Partner Up 100 - V-Ups 200 - X Factors 300 - Freddie Mercury’s 400 - LBC

Total count: 24

PAX: FIZZ, Footsie, Flight Nurse, Bing, FreeFlow, R-X, Space Jam, Special K, Gandalf, It Wasnt Me, KFC, smallthings, SONG BIRD, Allman Joy, Kramer, doobie

FNGs: B Flat

Other PAX: KneeHigh2, Cheese, R2, Pit Stop, Primetime

F3- Laz + Kramer

Welcome to Combine: I’m Lazarus/Kramer (VQ) NOT PROFESSIONALS…MODIFY

LAZ- The mission of f3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

Kramer- 5 Principles •Be free of charge •Be open to all men •Be held outdoors, rain or shine, heat or cold •Be led by men who participate in the workout in a rotating fashion, with no training or certification necessary •End with a Circle of Trust

WARMARAMA 1.Jump Rope- Lazarus 2 Goofballs/Seal Claps- Kramer 3 Imperial Walker- Lazarus 4 Soulja Boy/Windmill- Kramer 5 Mamba Nightclub- Lazarus

•“The next exercise is…” [pause] “Side Straddle Hop!” •“Starting Position…” [pause] “Move!” •“In Cadence…” [pause] “Exercise!” (begin count 1..2..3)

WORKOUT 1 Long mosey to cemetery w/ partner asking about INFLUENCER and How they influenced.

2 At Cemetery…KRAMER LEAD EXCERCISE… Laz thoughts on Legacy. Inheritance. You leave something for someone. Legacy, you leave something in someone.

Partner 88 (Kramer) 88 burpees with field mosey timer 88 X factors with 1/2 field bear crawl timer 88 rock thrusters with 1/2 field lunge walk timer

3 MOSEY to PLANK, FLUtter kick, Birddog (Repeat 3x)

4 Football Drill ———>Mosey———>10 Merks Football Drill ———>Mosey———>20 Kob Football Drill ———>Mosey———>20 Monkey Hump Football Drill ———>Mosey———>20 Side straddle

5 Group Question: What is diff between building a resume and building a eulogy?

6 Knockout

7 F2L Pearlz exercises with Kramer

8 COT—KRAMER Count-o-rama, name-o-rama, announcements, and shout-out/words of wisdom.

Legacy- Concentrica M, 2.0s, whetstone, blade, mammon Mustard Man



Note: “I am not afraid of what I have done, I am afraid of what I have not done” she was lamenting a safe life.

Total count: 4

PAX: Munster, Phanatic, Goggles

FNGs: None

Other PAX: ?


10 Pebble pickers 5 slow Good Morning 10 Empirical Walkers 15 Side straddle hop Calf stretch Arm circles


Stations (2 rounds)

Run around field Squats Shoulder lifts Bicep curls

Mosey to big pavilion (2 rounds)

15 incline merkins 20 LBC 60 sec plank (countdown among group) 15 dips

Mosey to corn hole (2 rounds)

Each person picks an exercise Then throws 4 bags 0 reps in hole, 5 reps on board, 10 reps off board

Mosey to next pavilion - 20 reps exercise of choice

Mosey to next pavilion - 20 reps exercise of choice

Teamwork Frisbee 10 reps for every dropped frisbee

Total count: 12

PAX: coonbait, Snickers, Canary, bluegrass, Bosley, Jewel, Bullseye, Foo Foo, Piglet, Fix it Felix, Cargo Net

FNGs: None

Other PAX: None


Side Straddle Hop Imperial Walkers Windmills Toe Touch Walk outs Stretch Lunge

Mosey to the Wall

Rotating Balls to the Walls All pax up - 1st pax hops down runs to the end of the line and resumes BTTW - Rotate until all pax have gone Copperhead Squat in Cadence

Rinse and Repeat

Mosey to the Stage

11's - Step ups and pull ups

4 Minutes of Mary

Flutter Kicks Freddy Mercury's LBC

Mosey back to AO

1 round of cheddar shredders

COT Prayers for Goofy - quick healing and return to the gloom Announcements - Foo Foo Q'ing South Beach - June 11th BCC Bruco Launch

Total count: 10

PAX: Pumpkin Pie Chart, OTC, Bing, Spin Doctor, Chardonnay, Rip Rap, Geiger, 10 count, Offering Plate

FNGs: None

Other PAX: None

Ran to circle for Loop D Loo BLIMPS.

Partner up and run in opposite directions around the loop. When you meet your partner do BLIMPS escalator style.

5 Burpees 10 Lunges (double count) 15 Imperial Walkers 20 Merkins 25 Plank Jacks 30 Squats

Back to the flag for ring of fire.

Plank/5 Merkins Al Gore/5 Squats Boat/5 Crunchy Frogs


Stingray to Sea CSAUP coming up. See channel for details.

It was a pleasure an honor to lead these PAX.

Baby ack OUT!!

Total count: 2


FNGs: None

Other PAX: None

Raygo and I each showed up with the thought, “if no one else is here, maybe I’ll jog around for 30 minutes.” I am grateful to have another brother in gloom when my mind is weak! We pushed it for over 5 miles and got in a 100 HR merkins, 150 fuel pumps, and 200 LBCs along the way. Raygo was an FNG early Tuesday morning. Now on Friday morning, he’s already completed 4 workouts. He is clearly MOTIVATED and plans to be at baywatch tomorrow.

Total count: 26

PAX: Drip, Southie, Snooki, NAPA, Kramer, SDB, Spotlight, Whaler, COOKIE, Hoosier Daddy, Gumby, Cookout, Rawhide, Teachers Pet, Flock Diesel, Liberty, Franks, Mercenary, Bambi, Oaken, Footlong, 2 Buck Chuck, Chernobyl, Matt Foley

FNGs: Sprinkler

Other PAX: None

Mambas vs. Average Joes at Screaming Eagle for some games. Bragging rights, the chain and a trophy up for grabs.

After 20 SSHs, some late arrivals joined us as we moseyed to the Beach Volleyball Courts where we had two concurrent 4x4ish Volleyball games and 1 Cornhole game going on at one time. There were maybe a few more Mambas than Average Joes but it basically worked out. 8 minute games and we rotated twice.

Volleyball Scoring A point when you with the point on your serve Team burpee whenever you lose a point (unless you're Teacher's Pet)

Cornhole Scoring 3 points in the hole, 1 point on the board. PAX hold plank when not scoring

Numbers were tallied and the exact numbers will live in infamy on Snooki's phone, but the reality is that Average Joe's beat the Mamba's by "more points".

T-Claps to Whaler who got MVP for some pretty incredible Cornhole skills

T-Claps to Southie for bringing his Manchester United cornhole boards, much to the chagrin of Liverpool fans Cookout and TP.

Welcome FNG "Sprinkler" who probably had the most diverse background and interesting introduction, but the sprinklers went off during Name-o-rama so we named him Sprinkler. That's just how we roll.

SpK - Praises for the rivalry and a fun time had by all Chernobyl - Prayers for uncle and his struggle on dialysis especially this week. Prayers for healing and God's comfort during this time Convergences coming up: Monday May 30th Memorial Day at Baywatch, Saturday June 11 F3 BruCo launch at BCC in Shalotte


Total count: 8

PAX: Wapner, Phanatic, Shakespeare, picasso, Pledge

FNGs: Choppa, Surf Pacer

Other PAX: None

Warmorama 30 SHH 20 Pebble pickers 10 Abe Vigodas 20 Imperial Walkers 20 big arm circles

Thang 1 Mosey to skate park for 4 corners. Started with 10 burpees the 50 of each: Squat Jumps Merkins Big Boys Flutter kicks

Thang 2 Mosey to Pavilion to play a round of Poker. person with best hand after 5 rounds adds up cards and picks exercise with the total. Spades - Squats Clubs - Step ups Diamonds - dips Hearts - Merkins Number on the cards represents number of the exercise.

Picasso won. Mosey back to AO and he chose 47 Hello Dollys.

COT Phanatic- Mother in law moved in after being in a coma for 2 months. pray from him, his M and mom in law for strength and recovery

Frosty Pupil - Family traveling to upstate NY for a duel funeral. pray for strength and safty.

Stay Frosty ☃️

Total count: 4

PAX: McFly, last

FNGs: None

Other PAX: Big Cheddar (from E-NC)

Warm-O-Rama: Seal Claps x 25 IC Windmills x 10 IC Burpees x 10 OYO

Thang: To the shelter for a tabata picknic table workout. 5 stations x 4 reps x 2 rounds = pain washed down with some rock-n-roll

COT: praise for McFly's 2.0 on signing day 2022 college commitment. Prayers for safe travels to and from soccer tourney this weekend. Do your research this weekend and get out and VOTE on Tuesday! Great to have Big Cheddar goin us from Eastern NC.

Pixel Pusher

Total count: 11

PAX: Dogwood, Pony Express, 9-Ball, U03F864R8AC, Luda, Crockett, crosswalk, Mr Noodle, A-bomb, R-X

FNGs: None

Other PAX: None

Warmorama: SSH x25 Toy soldiers x25 Baby arm circles x25 Hillbillies x20

The Thang: Mosey from AO to teepad 1. From the start at each teepad, lunge to basket, once at basket complete (10 Bobby Hurley's, 20 hand-release merkins, 30 BB situps, 40 mountain climbers), hold Al Gore while other PAX finish, then bear crawl to next teepad. Rinse and repeat.

Made it through #6, then mosey to AO.

COT: Prayers for Crockett's Aunt Michelle

Strong work today!

Total count: 6

PAX: Big Tuna, twinkle, Stiff

FNGs: None

Other PAX: @Doormat; @Sparky

3 Runners and 3 Ruckers toured the greater downtown area of Southport,NC on a beautiful Friday morning!! Strong work men!!!

Total count: 7

PAX: Dixie Chick, Vandelay, Amy Grant, tinydancer, Lightning, Steak Knives

FNGs: None

Other PAX: None

Warmarama SealJacks 25x Arm Circles 15 x each direction Squat Jumps - 15x Gravel Pickers 11x Ruck Swings 11x

 Todays Opening Quote “The danger is not to set your goal too high and fail to reach it. It’s to set your goal too low and reach it.”

  • Georges St-Pierre, UFC Welterweight champion

40 Burpees - Slick - 2:30 minutes time cap - I think we all achieved this one, looks like it’s 50 or 2:00 minute cap next time!

Burden Ruck to Shelter - Ruck/Bag

5 Rounds - Ruck/Bag

  • Clean and Toss over table
  • Low Crawl under table
  • 10 Step ups - ruck only
  • 10 Sandbag Squats (PAX choice of hold)

Burden Ruck to grassy area - Ruck/Bag

Then 1-2-3-4-5-6-7-8 of following

  • 2 - Sandbag Overshoulder
  • 1 -  Sandbag Burpee
  • First 5 rounds with ruck on
  • Last 3 bag only
  • 10 was the goal!  I think with time we could have banged those out although at this point there were some pretty high heart rates.  Knock those other ones out at home PAX!

Back to AO - Ruck/Bag

Closing quote - not sure exactly who to credit this to or where it originated but it sticks in my head from @flight nurse

“It’s not about what you can do when you are fresh, it’s about what you can do when you’re smoked.”

Closing exercise 30 burpees - Slick - 1:30 minute time cap Was @Steak Knives the only one to get this one done??!!  YHC missed it by 4.

COT Namerama Announcements - Iron Island Brackish Bday Q tomorrow Prayers - Continued support of community with COVID cases seeming to be frequent again.  Prayers for Milton.  

Always sooo much fun at FD.  Strong work PAX!

Total count: 11

PAX: NAPA, Kramer, Mercenary, Spare Rib, Southie, Gasket, Special K, Buckeye, Scar Tissue

FNGs: None

Other PAX: None

Warmarama 20 x Seal Claps 10 x Gravel Pickers Hip / Calf Stretches

Count-o-Rama: 11 (9 runners, 2 ruckers) THE THANG Run Day loop: Start at Dram Tree East on Castle North on 10th West on Ann North on 4th West on Princess To Riverwalk & Front back to AO

Inspired by the latest F3 Stuff Worth Trying podcast on SERVICE, YHC was inspired to hit the Google and highlight a number of non-profit organizations in the Downtown Cape Fear. Check out the pod at

  1. Kids Making it - 617 Castle St - Kids Making It is a 501(c)(3) non-profit youth woodworking program that teaches valuable vocational, entrepreneurial and life skills to at-risk, low income and disadvantaged youth. Our goal for every student we serve is for them to stay in school, stay out of trouble, and transition successfully into either the workplace or college :carpentry_saw:

  2. Fit for Fun Center - 302 S. 10th Street, Wilmington - Our goal is to provide families an inclusive space for fitness, fun, and fellowship. $55 per year for adults. Kids < 6mos free w/adult free too. :weight_lifter:

  3. Sr. Isaac Center - 412 Ann St Tileston Building - To serve needy men, women and their families with respect and reverence. We believe we give them HOPE by providing a hand-up not just a hand-out at time of crisis. :womans_clothes:

  4. Soaring as Eagles Outreach - 20 N 4th St Suite 450-E Soaring As Eagles is a 501c3 non-profit organization whose mission is to empower families of Title 1 schools through personal, emotional, educational, and professional development. FIZZ is on the board :snake:

  5. Harrelson Center - 20 N 4th St - The Jo Ann Carter Harrelson Center Inc. is a North Carolina nonprofit corporation 501c3 (EIN 20-3598248) that supports and partners with other nonprofit organizations in the Wilmington community. :office:

The podcast asked a very poignant question:

“If F3 Cape Fear disappeared today, would anyone outside of the PAX notice?”

We need to have servant hearts and be humble HIMS in our communities.


Total count: 7

PAX: Brackish, Overbite, ATARI, Picker, Jacob Garrett, Green Thumb

FNGs: None

Other PAX: None


  • Side straddle hop
  • Gravel Pickers
  • Hillbillies
  • Arm Circles

Mosey over to tennis court


100 Merkins 200 Squat jumps 300 Flutter kicks

Partner bear crawls down, high knee skip back

Partner broad jumps down court and back peddles back

3 rounds of 4 corners

  • 5 burpees
  • 10 squats
  • 12 diamond merkins
  • 14 X factors

Random yet purposeful mosey around Empie, stopped periodically and had a different PAX call out a different exercise for 12 reps

Mosey back to tennis court

2 more rounds of 4 corners

  • 5 burpees
  • 12 big boy sit-ups
  • 12 wide grip merkins
  • 12 monkey humpers

Mosey back to AO and finish with holding plank. Each PAX gave one reason they are grateful for F3.


COT - Talked about how we gain wisdom and encouragement from other PAX.

Strong work fellas. Pleasure as always.

Total count: 4

PAX: Nutella, Beaufort, BLACK LUNG

FNGs: None

Other PAX: None

Warmed up Beauforts spine.

Moseyed to the pull up bars. Rounds of dips, pull ups, hanging rows, plank.

Pit stops of merkins and high knee sumo squats.

Ran up the 6 story Hawthorne deck - rested with freddy mercurys in the sky. Then moseyed down the ramps of the deck with pit stops of merkins and sumo squats.

Back to the pull up bars for dips, pull ups, hanging rows. More merkins and squats.

Return the the flag with merkins and squats on the way.

I believe we each hit at least 20 pull ups, 150 merkins, and 225 high knee sumo squats.

Beauforts spine finished intact.

Total count: 8

PAX: Gump, 9-Ball, U03F864R8AC, Luda, Dogwood, Mr Noodle, Beachcomber

FNGs: None

Other PAX: None

warmerama: stretch, SSH, Imperial Walkers, seal claps, toy soldiers. Indian run around front campus of myrtle grove middle school.

the thang: A-ball with merkins and Carolina dry docks thrown in. It's ultime frisbee with kick ball and trash cans. Volleyball serving and game. lunge walk, broad jumps, big boi and more CDD thrown in.

COT: Prayers for Dogwood friends family! Mental illness is very very serious. reach out now to a PAX and tell them how you are feeling. Gump's friend at church who died at a very young age of 22. Prayers for my aunt Michelle who was diagnosed with Ovarian cancer.

Had a blast gents.