Total count: 7
PAX: Mr.Incredible, Wahlburger(Kyle Kinder), Ta-Da, Bob Dole, Curfew, Onset
FNGs: None
Other PAX: None
warm up with some mat work progressing to bird dogs, Gave the arms and core a burn with some elbow taps, moved on to warrior flow to get the legs quaking, closed out with seated forward folds and a deep twist.
Man I missed this! great to see you guys this morning. looking forward to weekly Yoga at Poseidon's.
Total count: 9
PAX: Dalton, Magnito, EOM, blood donor, Pledge, GTA, Atomic Wedgy
FNGs: None
Other PAX: Boogie
EC: 3-3.3 miles with GTA and Pledge
Warmorama: -Chain breakers -SSH 50 -Imperial Walkers
Thang 1: The Bunny Dora -get a partner and each has a block. One murder bunnies 20 yards then mozeys back leaving the block where they stopped. -partner works exercise with other block at the goal line. Trade then run to the block and hop it 20 yards more. When get to the end of the field start back doing reverse murder bunnies. -exercises:
Thang 2: Bunny race -two teams. Spread out about 20 yards. Bunny to the next teammate then switch. Race length of field.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wedgies new home! EOM’s wife’s 1,000 day run streak.
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 abridged 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: Mad Mole 6309 Boathouse Rd unit c, Wilmington, NC 28403. Grimburger will be there!!!
Reminder: “You have not failed until you stop trying!”
Total count: 3
PAX: hooch, Hoosier Daddy
FNGs: None
Other PAX: None
Warmerama: Toy soldiers, Imperial Walkers, seal claps, Blarts, chain breakers
The Thang: moseyed to speed humps, at each hump perform 10 Vups 20 merkins 30 calf raises.
Mosey to old school pull up bars.
Triple knickle: 3 rounds of 3 exercises of 5 reps. 5 pull ups, 5 dips 5 big boys.
moseyed to Flamers wall and did 11's.
step ups and sumo squats
COT: Prayers for Gumby family in this time. Goat, we love you. Prayers for my daughter Paetyn
Total count: 13
PAX: Drip, Kramer, NAPA, Special K, FIZZ, last, Tom Sawyer, hoveround, Jingle, mr.kotter, Bedlam, Snooki
FNGs: None
Other PAX: None
Warm o Rama SSH Willy Mayes Hayes Merkins
The thang Runners go 4.25 around the town Ruckers did their thang
Cot
Goat ruck Roastery worship night this Friday at 7pm Pray for roastery to be the official coffee supplier to F3 nation Vigilant hope fundraiser tonight
Total count: 11
PAX: bluesteel, Bartman, Inches Short, Dixie Chick, Sister Act, Goober, E6, Gump, letc, Pixel Pusher
FNGs: None
Other PAX: None
After a quick Warmorama, 11 Runners headed out of LLP. We ran a tad over 4 miles in an Out and Back down Park Ave. Good talking to folks. Surprise appearance of Busted Grills at the AO upon our return.
Thank you all for getting out there today. It's a privilege to be allowed to lead such a great group of HIMs.
Day 4 of the Force Challenge: complete.
Dollarweed, out.
Total count: 6
PAX: 10 count, Sparky, The Alchemist, EOM
FNGs: None
Other PAX: Total Eclipse
Warmorama Mt climbers x10 J Lo x10 Copperhead squats x10 Toy soldiers x10 The thang Indian run to basketball court. Then we did Blimps. Bear crawl 25 yards Lunge walk to other side of court 25 each leg Incline merkins x25 Mary circle up and 1 Mary exercise Pull-ups x10 Squats x25 Rinse and repeat 4x Cot Prayers for spark’s wife’s niece having a baby today. 10 counts interviews (job seekers) Lexi with cancer battle
Total count: 7
PAX: niles, Flight Nurse, hoveround, FIZZ, Inches Short, Tom Sawyer
FNGs: None
Other PAX: None
EC: 1.7 mile ruck with @Teach and YHC
3 Runners and 4 Ruckers rolled out of Empie Park at 0531.
Runners got just over 4 miles as we looped in LLP and Goose Poop Bridge, recreating the original route ran when I first came to Empie.
Ruckers returned on time singing songs and laughing like loons. Good fellership was reported among a parties involved.
Be with all those affected by Long term illnesses
GOAT Ruck 4/27
10 Year Celebration 6/7-6/9
I appreciate the opportunity to lead and be with these fine men this morning. Enjoy your days, and see you tomorrow!
Total count: 11
PAX: Bambi, Buddy the Elf, blood donor, Karl Frederiksen, Oaken, Dixie Chick, Duckboat, Goldfinger, Jeremy (F3 Bible Thumper) Jinkins
FNGs: None
Other PAX: Meat
Warm o Rama SSH Chain breakers Little baby arm circles
Ruck to beach Dora 100 pull through single count 200 decline lat pullovers 300 flutter kick while holding ruck over chest single count
Partner double times it up and around the lifeguard stand with the ruck
Mosey toward Johnny mercers Stop half way 10 Squat with 10 sec hold x 5 Ruck along road to AO
Cot Goat ruck Ten year Praise that inched short defeated bedlam
Total count: 6
PAX: Jingle, morpheus, Washed Up, Salty
FNGs: None
Other PAX: DFG from Columbia SC
Warmed up with some leg stuff, moseyed to a picnic shelter for some Leggy Dora, then down road visiting speed bumps alternating squats and merkins to goose poop for some box jumps then 10 stair up downs counting each rep with said number of burpees. Then broad jumped the bridge cutting back to the AO for a brief Mary. COT thanks for DFG visiting us from Columbia and to his 14 months sober ????. Prayers were said.
Total count: 7
PAX: Goldfinger, Bambi, Chernobyl, Oaken, Liberty, Ta-Da
FNGs: None
Other PAX: None
Warmup: 25 reps Seal claps SSH Dark trooper Merken
Mosey to basketball court BLIMPS Cumulative
7 burpees 14 lunge 21 imperial walker 28 merkens 21 plank jacks 14 squats
1st corner of basketball court do B Then mosey to next corner 2nd corner do BL 3rd corner BLI
.. and so on
Then two nascar run laps around walking path
Then 7’s Dark trooper and merkens
Then we did a jailbreak back to AO (Chernobyl won easily!)
COT: one pax shared that he left F3 for a while cos he got injured. Whenever he saw f3 guys working out while he was running by himself in the park they would always just say hey we miss you. No guilt trips. This is a main reason why he came back. Now he’s working out with f3 again. A good testimony about how we can encourage each other and lift each other up.
prayer.. gave thanks for all we have. We are blessed. Prayers for GOAT.
coffee (with cream!) was served @bigsky
Captain Jack out
Total count: 7
PAX: Drip, R-X, Crockett
FNGs: Coppertone
Other PAX: Flying Squirrel, Nature Boy
WARMARAMA 30 SSH 10 chain breakers 10 mamba night clubs 10 forward arm circles 10 reverse arm circles 10 hallelujah 30 merkins
Mosey around the courtyard 5 burpees
11’s
Coupon Circuit
Run a loop/stretch
Circle back up - continue circuit
Cot
Flying squirrel said he will never forget this quote after hearing it this morning - there will be a day we cannot do this, but today is not that day.
Strong work men
Round up 1
Total count: 14
PAX: SOL, Special K, Bartman, hoveround, last, E6, morpheus, Kramer, Tom Sawyer, Steak Knives, mr.kotter, Parrot Head, Jingle
FNGs: None
Other PAX: Skeeter (K9.0)
Warm: Toy Soldiers x 20 IC Merkins x 10 OYO
Thang: 9 runners and 5 ruckers got after it. Runners hit the parking decks for some elevation. First the deck in the back side of campus where we ran up the ramp to the top. Then some step work where we went down one flight then over, up and back, then down two, over, up and back. Rinse & repeat. Then back to the other deck for another ramp run. Ruckers got in 2.5 miles. Runners got in 4 miles. Strong work by all!
COT: Get signed-up for the GOAT Ruck on 4/27, and the 10 Year Anniversary festivities on 6/7. Prayers for the Steak Knives family, and for Larry.
Total count: 12
PAX: Chop Shop, Wapner, 10 count, Pledge, GTA, FIZZ, Munster, Dollarweed, Dalton
FNGs: None
Other PAX: Tuco, Total Eclipse (of the heart!)
Yoga flow warm-o-rama count-o-rama
The Thang: 15 minutes to complete either: 1 mile ruck, 1.5 mile jog, or 2 mile run
Dalton and Total Eclipse join YHC for an accidental blistering initial pace of 6:30 min mile for the first .5 mile run, then we lightened up that pace and ended up finishing the 2 miler in exactly 14 minutes!
Dollarweed, Pledge and Chop Shop (and pupper 2.0) held down the 1.5 miler.
10 Count, GTA, FIZZ, Tuco, Wapner and Munster rucked a nice mile finishing well before the 15 minutes.
GTA had to head out before the fun!
Thang 2: 1 mile suitcase carry! Runners and Ruckers converged, grabbed a coupon and suitcase carried the thing a whole mile!
COT Name-o-rama Count-o-rama Announcement Prayer Requests Prayers
Thanks guys for dealing with my "Run" Q today! SYITG!
Total count: 2
PAX: OTC
FNGs: None
Other PAX: 0
Warmorama
Got to Work OYO: 200 LBCs 200 Merkins 200 Squats 100 Lunges 100 Big Boys 50 Burpees 20 Pull-ups
COT
Total count: 7
PAX: hooch, Hammer Head, Teachers Pet, Redline, Tombstone, Matt Foley
FNGs: None
Other PAX: None
Six highly motivated pax on a tour of Carolina Beach. One ultra motivated pax (Redline) with some solo EC running ???????? Great F2 as always. Prayers for our brothers who have recently lost loved ones. We’re thinking about you and we love you ????
Total count: 11
PAX: minecraft, Busted Grill, Sunrise, Snooki, Steel Plates, Chips, Tartan, Mint Julep
FNGs: None
Other PAX: Torpedo, Da Rock, COLA
COLA the Q arrived to the gloom with his car loaded with bricks and invited the PAX to join him for morning Brickfast followed by coffee at the firepit after the COT.
The PAX, picked up two bricks, moseyed over the bridge and into the gloom for COLA’s Brickfest of Squats, Curls, Lunges, Chest Flys, Planks, Overhead Presses, 10-Count Squat Holds and more.
COT:
Steel Plates, recovering from back surgery visited the PAX.
Safe travels for BG and Torpedo both taking well-earned rest and relaxation to the Hawaii Islands with their families.
Prayers for the Goat, PEZ, Nomad and the Cape Fear F3 brotherhood.
Total count: 23
PAX: Trump, f3uglystik, flounder, Tank, Blue Steel, Buddy the Elf, Chinese Downhill, Red Hots, Goober, Brackish, Pipe Dream, WNBA, DadBod, Raygo, Fancy, AchyBreaky, Atomic Wedgy, Next Year, Waterbug
FNGs: P-Funk
Other PAX: SBS, Facts of Life
Warmorama:
SSH 20 (IC) Gravel Pickers 10 (IC) High Knees 15 (IC) World's Greatest Stretch
The Thang:
19 runners and 4 ruckers got in some miles and even caught the beginning of the sunrise. What a great morning! Runners started around the loop, then picked up the six after reaching the third curve (Harbor Way Gardens). We then picked up the tempo while running over the bridge. We barely made it across when the bridge's siren announced it's raising. Since that was all part of the plan, we ran back and forth under the bridge, then went and checked out the first bit of light from Summer Rest Road. All PAX were returned to the AO unharmed, and on time.
COT:
Prayers for Goober's good friend, Sam, who is having triple bypass surgery today. Get that calcium test!
Total count: 19
PAX: 10 count, SEAHORSE, letc, Ta-Da, Milton, Atomic Wedgy, blood donor, Leroy Brown, Sister Act, Captain Jack, Buddy the Elf, Slider, Wahlburger(Kyle Kinder), Washed Up, E6, Dogwood, Bartman
FNGs: False Alarm
Other PAX: None
EC: 3.5 mile interval ruck. Just fast and slow gears wi BD and Atomic Wedgy!
Warmorama: -Chain breakers -SSH 50/seal claps 50/press hops 50-done continuously! -ended with this too but handed the jumping thangs and added 25 big boys!
Thang 1: The Songs -Bring Sally up- chest press -Roxanne- shoulder press -Tubthumping- clean and press
Thang 2: 10 and move! -do 10 reps then move kettles. Keep rotating until get around circle. -Exercises: curls, goblet squats, tricep extensions, upright rows, lawnmowers -2 people keep rotating in to move The Body bag down to the speed bump and back.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wahlburger’s wife’s neck and their decisions on supporting family.
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 abridged 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!
-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: “ It is physically impossible to be stressed and thankful at the same moment. So….wrhat are you thankful for!”
Total count: 5
PAX: THE HOFF, Hoosier Daddy, Tombstone
FNGs: None
Other PAX: Venus (F3 Spring Hill, TN)
Welcome / Mission / Principles / Disclaimer
Warmarama SSH Toy Soldiers Dark Troopers Gravel Pickers Shoulder Blaster ( LBAC + flapjack, shoulder press, Mamba Nightclubs, Chinooks, BBAC + flapjack, Cherrypickers, Cherry Droppers)
Count-o-rama: 5
Moseybto the auditorium
30s each Merkins SSH Dips Run around the tree and back
30s each Wall Jumps Diamond Merkins Monkey Humpers Run around the tree and back
30s each Carolina Dry Docks Calf Raises Shoulder taps Run around the tree and back
Mosey back.
5min of Mary
Countarama: 5
Name-o-rama
Prayers, Praises, and Announcements Surrender - carry the weight There are Two Hoffs. Be sure to see the pic with the Hoff and his bearded twin Goat ruck 4/27 Venus to enjoy his week with family in Kure Beach
It was an honor and privilege to Q.
Total count: 6
PAX: Jingle, Bedlam, sweatervest, Fatback
FNGs: None
Other PAX: Nutmeg
WARMARAMA
THE WORK
Mosey to the water tower - stop for merkins on the way
FLORA 123
11’s Merkins - Big boys
mosey to flag but stop for dips
round of Mary
COT
It’s always an honor to lead, enjoyed this morning. RU1 out
Total count: 10
PAX: Kramer, Redline, hoveround, SOL, R-X, Flight Nurse, Special K, Crockett, Dollarweed
FNGs: None
Other PAX: Black Dog (Kali)
Warm-o-rama Count-o-rama
Before the ruckers set off YHC asked the ruckers to meet us behind the school at 0600...
The Thang: Runners set off for a 3 mile loop around the golf course, proud to say we did not get lost!
At 0600 the runners arrived right on time for what was going to be a rucker/runner group workout...
The ruckin' ruckers no showed so my fellow runners did a little partner sprint work!
Thang 2: Partner up, while one partner sprints the ~250m loop the other partner holds Balls to Wall! After 2 rounds YHC audibled in a 1 min rest between each round. Completed 4 rounds!
Runners mosied back to the AO where we followed SOL around so his smart watch stats could log exactly 4.0 miles. THEM STATS!!
Then the ruckers rucked in, not a guilty soul was found amongst them, for shame.
Name-o-rama Count-o-rama Announcements Prayer Requests Prayer
I will remember this day ruckers, and vow to wrangle each rucker for my remaining run Q's! "Leave no man behind, but leave no man where you find him."
Total count: 6
PAX: Chop Shop, Rotor, Chocolate Box
FNGs: None
Other PAX: Rust Bucket (F3-Winston Salem), Total Eclipse
Warmups:
SSH Pebble Pickers Abe Vigodas Hillbillies Little arm circles
Main Thing:
Head to the pull-up bars for the following exercises:
1 pull-up 2 dips 3 squats 4 Merkins 5 big boy sit-ups
Pax then run to the picnic tables and do 10 setups. Return to the pull-up bars and increase reps by 1 until set starts with 10 pull-ups.
Finished up with some stretching.
COT:
Goat Ruck on 27 April
Chop’s 2.0 has a friend battling cancer. Her name is Lexie and she is 16.
Total count: 4
PAX: Hammer Head, The Mountie, Bartman
FNGs: None
Other PAX: None
Warmarama Pearls on a string Moseyed thru CB w pain stations along the way Cot Goat 2 weeks Masters 50k Baseballl Alex newsome
Total count: 7
PAX: Bing, Jingle, R-X, R2
FNGs: None
Other PAX: GUPPIE, 24-KEYS
Welcome/Mission/Core Principles
PAX: 6
WarmOrama
Windmill IC x24 Mamba Niteclub IC: x24 Toy Soldiers IC: x24 Cobra Squat ICx24 Seal Claps IC x24
COURT 1: Defensive Slides x4 Down & Back Baseline: Burpee Free Throw: Burpee Half Court: Burpee Free Throw: Burpee Baseline: Burpee
COURT 2: Karaoke x4 Down & Back Baseline: SSH x24 Free Throw: SSH x24 Half Court: SSH x24 Free Throw: SSH x24 Baseline: SSH x24
COURT 1: Bear Crawl x2 Down & Back Baseline: Flutter x24 Free Throw: Flutter x24 Half Court: Flutter x24 Free Throw: Flutter x24 Baseline: Flutter x24
COURT 2: Crab Walk x2 Down & Back Baseline: Freddie Mercury x24 Free Throw: Freddie Mercury x24 Half Court: Freddie Mercury x24 Free Throw: Freddie Mercury x24 Baseline: Freddie Mercury x24
PAX: 7
CoT
Total count: 18
PAX: Inches Short, Bambi, blood donor, R-X, R2, Chernobyl, Mint Julep, hoveround, Busted Grill, Liberty, Aquaman, Crockett
FNGs: None
Other PAX: Thumper, Acorn, Dogman, Lucky Charm, Tarzan
Absolutely gorgeous day for some disc golf!
Three groups of 4-5 played the whole course.
Top Three: 3rd - Bedlam 2nd - Blood Donor 1st - Inches Short
Thanks for coming out!
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 4
PAX: Chardonnay, OTC, Rip Rap
FNGs: None
Other PAX: None
After our OYO warm-o-rama, we got in 3.7 miles through Waterstone at a good fellowship pace. We had a good discussion about side hustles.
COT: Prayers for ????!!
Total count: 9
PAX: Steak Knives, Flight Nurse, Leroy Brown, Milton, Dixie Chick, Tom Sawyer, GTA, blood donor
FNGs: None
Other PAX: None
EC: 3 mile ruck with Dixie and Milton
Warmorama: Chain breakers SSH 50 Imperial walkers
Thang 1: Mule Ruck -load up with 80-100 and three logs. Simple goal to stick together and get around the whole 1.5 mile loop. Trade at the 1/4 mile mark.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Pom Pom.
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 abridged 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!
-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 next week: TBA
Reminder: “ It is physically impossible to be stressed and thankful at the same moment. So….what are you thankful for!”
Total count: 6
PAX: Pledge, Dollarweed, Magnito, The Alchemist
FNGs: None
Other PAX: None
Warm-a-Rama = side straddle hops, air squats, Mike Tyson’s
Mosey to the baseball fields doing a reverse catch me if you can. Where the runners in the front would do lunges at each speed bump until the 6 passed us by 20 yards then rinse and repeat.
In honor of a memory from some of my earlier months of being a part of this tribe, we did a workout that @venus led where we did 21 reps of merkins at the flag pole then ran to the edge of the parking lot and did 21 side straddle hops. Then 20 reps, then 19 reps, etc. all the way to 1 rep. (However, we ran out of time and couldn’t finish this due to time.)
COT- the usual announcements that you’ve been hearing about for weeks, GOAT ruck, 10 year, etc.
Prayer Requests: my 2.0 Josiah (Bill Billacheater), who heads off to NC State, praying he is ready for what awaits him there. Similarly, @magnito’s 2.0 is graduating from college and is moving off to Colorado to work for the D.O.J. Look out world. Here they come!!!
Total count: 6
PAX: Bartman, Drip, E6, morpheus, Salty
FNGs: None
Other PAX: None
Warm Up 12- Seal claps 15- Mamba Nightclub 20- Side Straddle Hop 15- Chain Breakers
The Thang
11-1 Dips and Chin ups
Basketball Courts Around the way:
Round 1 Legs: Squats, Alt Lunges, Alt Squats, Calf Raises (2) Rounds Timer- must make 4 layups each baskets
Round 2 Chest: Merlin's, One Leg Merkins, Hand Release Merkins, Shoulder Press
Round 3 Abs: Flutter Kicks, Big Boys, Heels to Heaven and 6 inches
3 way basket to basket passes making layups at end
Merry for each 10 Burpees 15 American Hammers 15 Jlow's 20 Merckins
Total count: 13
PAX: Hoosier Daddy, Jingle, Blackout, Redline, DadBod, Onset, Gumby, Stouffers, Teachers Pet, Matt Foley, The Mountie, Hammer Head
FNGs: None
Other PAX: None
The lucky 13 at Casual Friday for a run/walk/ruck combo. Unfortunately it might be our last day at Starbucks as Hammerhead could have gotten us all banned for life. Please reach out to him for details. Great to see DadBod down south again at his first ever Casual Friday. Have a great weekend boys! ????????