Total count: 5
PAX: Pledge, blood donor, Wind Bag, EOM
FNGs: None
Other PAX: None
EC: 3 mile ruck with BD
Warmorama:
Thang 1: Sisyphus Workout -get a partner. One does exercise while other runs to rock pile to get a rock. Switched off how to carry rocks back from rifle carry, just run, grip strength carry and bicep hold carry. Keep switching off until you get 10 rocks. Once done we will move to another spot, one will do a new exercise while other runs to get a rock until all 10 from first pile are moved. Do this a third time before we put them all back! -curls -lion kings -wonder Bras -halos
Prayers: Wapners M and continued improvement!
Announcements:
-2.0 Q month in June!!!
-Whose next to complete the Gator Bait Challenge and Megladon!!!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!
-Scholarship winner Emily Solana, Bambi’s daughter, presented check!!! $4,000.00!!!
-June 17 FIA/F3 Sharks Game! F2 event. How to reserve:
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?
-Friday with the Eagles at Starbucks by Home Depot post run day!
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 6/17 -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: “If you could only love enough, you could be the most powerful person in the world!”
Total count: 7
PAX: The Processor, Sparky, Yak, Chardonnay, Offering Plate, Rip Rap
FNGs: None
Other PAX: None
Run to F8, do some stair sets, run back, you-pick sprints
Total count: 12
PAX: Kramer, R-X, Special K, Crockett, Dogwood, NAPA, Allman Joy, Snooki, Jingle, Bedlam, Wipeout
FNGs: None
Other PAX: None
Co-Q with Wahlburger and Wipeout
THINGY Freed to lead — one pax ran the neighborhood tagging mailboxes with flyers with a petition to get lights at arrowhead parks pickleball and basketball courts. Remaining pax circled up and did dora workouts with each man being freed up to lead their exercise.
Tagged 50ish houses today.
We have 81 signatures currently — need 200 and then we have an inside man presenting to the right people at city hall.
Please sign if you haven’t — takes 15 seconds.
Link: https://www.change.org/p/grant-arrow-head-park-lights
COT Wahlburger shared a good word reminding us of the daily grace given through Jesus
Prayers for the injured Crockett’s friends — joe, Debra Bedlam - June is a hard month for him — support appreciated
Sharks game June 17 Dad camp link is live
Ghost flag taken by the mambas, although it took a chunk out of special k’s shin first. Strong showing fellas!
Total count: 3
PAX: hoveround, Steak Knives
FNGs: None
Other PAX: None
Hoveround hovered.....hovered.....and continued to hover.
In all seriousness, we made the best of an impromptu workout and finished up at the OG for Pom Pom's VQ.
Have a nice weekend, DC
Total count: 3
PAX: Hahvard, Jiffy Pop (JP)
FNGs: None
Other PAX: None
Warm-a-Rama
All PAX coming off IR, so little running and no jumping
Mosey to picnic tables for inclined Merkins, dips, derkins, and step ups
Mosey to tennis courts for rounds of:
One Merkin to two overhead press up to 10/20
One dark trooper to two lunges
One big boy sit up to 2 heels to heaven
One mountain climber to two chinooks.
At the conclusion of each set of exercises, mosey to far end of tennis courts for sumo squats, and mosey back.
COT/Moleskinz: Strong work all and appreciate the push to post and enjoy a pop-up AO.
Prayers for those traveling.
It is an honor and a privilege.
Morpheus out.
Total count: 8
PAX: Oaken, Liberty, Wipeout, Wahlburger, Tripwire, Dogwood, Bambi
FNGs: None
Other PAX: None
Had to get me some Gator today!
Warmups: SSH x24 Mamba nightclubs x15 Dark Troopers x10 Chain Breakers x8
DORA 1: One PAX had to stay behind to rep out 20 Sandbag clean and press while other PAX went for an Indian Run in the parking lot. Swapped off until all PAX had finished and ended with a round of Luges
DORA 2: 100 Merkins while partner ran 200 BBSU while partner held balls to wall for as long as possible 300 Mtn. Climbers while partner bear-crawled across grass area.
Finished with each PAX leading one exercise in a merry circle.
Bedlam then challenged ALL PAX present to Q twice this month. Or, Q once and then join me as I Cannonball Double-Q this month.
CoT:
And ya boy got himself one of the coolest stickers around with the Myrtle Kombat one! Great day boys!
BEDLAM OUT!
Total count: 4
PAX: Buddy the Elf, Bing, Allman Joy
FNGs: None
Other PAX: None
Towel stretch warm up The thang Yoga Cot Coach AJ #mambaout
Total count: 4
PAX: 10 count, Snowman, Peanut
FNGs: None
Other PAX: None
4 corners of cement
Riffle carry cinder block to each corner. 10 curls 10 squats 10 shoulder presses 10 chest presses. Run 1/4 mile around parking lot Repeat but 10 tricep press 5 man makers 10 squat 10 chest presses. Run 1/4 mile around parking lot Learned Buddy The Elf exercise. Did other thing’s lifting a cinder block. Murder bunnies to finish the workout
Total count: 8
PAX: SOL, Pony Express, letc, Goober, Blue Steel, Kingpin, Tiny Dancer
FNGs: None
Other PAX: None
WARM-O-RAMA SealS Straddle Hops X 10 IC Gravel Pickers X 10 IC
THANG Start your watches and head out for an Adventure Run through Lincoln Forest down the Cross City Trail behind Live Oak Bank and out to Shipyard Blvd down past Hoggard High School and around the curve by the Shuffler Center and the nature trail back across College Road to LLP and back to the AO for a strong 5 miles.
COT Where are all the young studs? It was almost all Respects today. Prayers for Circuit Breaker as he crushes the Black Mountain 24 hour race this weekend and for Pony Express, Heisenberg and Chewy as they crew and lend their support.
Pixel Pusher
Total count: 3
PAX:
FNGs: None
Other PAX: COLA, Lost Boy
YHC was prepared to do a solo Thursday pop up Q when out of the gloom appeared a refreshing COLA. The two HIMs after a warm up got after it.
Thing I High Interval Intensity Training (HIIT), 20 exercises, as many reps as possible for 40 seconds with 20 seconds of rest between each rep.
Alternate Shoulder Taps American Hammer Bird Dog Bridge L/R Knee to Chest Carolina Dry Docks Chain Breakers Foxhole (5WWI & 5Merkins) Freddie Mercury (Bicycle) Gas Pumps Imperial Walkers Jungle Boy Squats Lil Baby Crunches MTN Climber Merkins (4 to 1) Outlaws L/R Prisoner Squats Reverse Lunge w/ Ab Twist Seal Clap Squats Superman / Ironman V-Ups WWII (4 Amer Hammer & 1 Merkin)
Thang II Mosey to bridge over pass for:
Wall Squats Calf Stretches Hamstring Stretches
Mosey back to AO for Tree, Warrior 1, 2, 3, Upward and Downward Dog poses.
COT: The two HIMs clown car over to Mogul’s house and met up with Lost Boy. The HIMs moved furniture in support of Mogul who’s undergoing his fourth back surgery in a two year period next week and will need space on lower level of his home to rehab.
Prayers for Mogul and all F3 PAX who are preparing for or recuperating from surgery that they be restored to health.
Total count: 9
PAX: sweatervest, Fatback, Sugar Rush, hoveround, Jingle, Hand me down
FNGs: None
Other PAX: Hambone, Nutmeg (Fatback’s 2.0)
3 Ruckers rucked to Live Oak Bank Pavilion and Dave Matthews had clearly left the building. A man with a metal detector was combing the lawn for valuables, but we missed a chance to EH him. 2.34mi logged
6 Runners ran at a good mumblechatter pace, around 4mi
Prior to the snap, Jingle, Hoveround and Snooki hit the first of the month EMOM for June and enjoyed it. They liked it so much, we did another round as warmarama with the runners and evinced the value of our EMOM approach!
CoT
It was an honor and privilege to Q.
Total count: 3
PAX: Tombstone, Hoosier Daddy
FNGs: None
Other PAX: None
3 came for EC and after some coercing, Foley stuck around and put us through a total body beatdown. Good workout, even better fellowship. Topics of conversation included AI = human extinction, vasectomy consultations and the glorious Buc-ee’s ????????????????
Total count: 8
PAX: Duckboat, GEN-X, Cousin Vinny, Butter Knife, happy
FNGs: Ham Hock
Other PAX: Thing 2
Team disrespect (anyone age 13-20) showed up to hang out with their ole pal sooner only to find out that there was no sooner and they had to swim in cold water. Fortunately they didn’t bring any goggles so the workout was extra taxing. Everyone did great in the water. Duckboat, Gen x on lifeguard duty. Strong work!
Total count: 4
PAX: Allman Joy, R-X, Crockett
FNGs: None
Other PAX: None
05:30 and no sign of the Q, dogwood. YHC called out, “it’s 5:30” and gave the traditional F3 intro
YHC then began the warm o Rama
SSH 30 Stiletto squats 10 Rx then ran to his car. YHC assumed he was looking for Dogwood.
Soulja bois 10 IC Arm circles 10 forward, 10 backward
Flight nurse then went to his car and tried to message dogwood.
Chain breakers 10 IC
He returned with a plan. Flight nurse with the correct assumption that dogwood was probably playing hide and seek and it was up to us to find him.
The thang Mosey toward the Cameron art museum Saw a man running with a dog. Thought it might be dogwood. It wasn’t.
Three laps of bear crawl up and down stairs. Mosey towards the woods.
Saw a group of men with bags on their back. Dogwood!?!?!? Nope. It was just the USCT monument.
Flight nurse hit us with some history knowledge of the USCT and civil war battle that happened on the Cameron art museum property.
Mosey through the woods and back towards AO. Continued through the woods to see if dogwood was lost near the dried up pond. No sign of him. Continued through the woods. YHC was glad flight nurse knew where we were going because YHC was lost. Mosey to education building.
Crocket led us in Mary and then 7s with dips and Derkins.
Mosey to AO to see if dogwood made it but couldn’t find us. Nah, he wasn’t there. Turns out that he wasn’t playing a game of hide and seek but fart sacked
Rx led the COT Prayers for Deborah at CVS Flight nurse with controlling list urges. YHC was thankful that flight nurse was vulnerable and shared this request. We need more of this to strengthen our bond and sharpen each other.
Sad we couldn’t find dogwood. Really cool that the four of use could divide up the Q. YHC with the warm o Rama Flight nurse on the thang Crockett with the Mary Rx closing with the COT.
Total count: 13
PAX: last, Parrot Head, Kramer, hoveround, milton, Pony Express, Tom Sawyer, Heisenberg, Southie, Snooki, Drip, Jingle
FNGs: None
Other PAX: None
Niles at the helm, the morning chill was our realm, Ain’t no 5:30 dream, we rollin’ out like a team. Hoveround, Last, and Tom Sawyer with that gleam, Drip, Kramer, Milton, bringin that steam Parrothead, Seahorse, Snooki complete the team While Jingle, Heisenberg, Pony Express got a different lean. They run the opposite way, creating quite a routine, On our way to Flying Machine, spirits keen. Two sets of 22, Merkins most solemn A tribute to those who are fallen Zuckerberg’s dadmurph gave us inspiration Back to the playground, instigating perspiration Southie was found, fartsacked the dawn’s advance, All hail the King, F3 Premier League champ! Bestowed the Cantona Cup, Niles gave him the ring. A trophy from Snooki, not your usual bling. Thoughts and prayers were woven, as morning began to heighten, Hoveround for his DMV trip, Niles’ M for the surgery she’s facing. Southie’s kids facing tests, Last’s Neptune challenge enlighten, Remembering the fallen, their sacrifice we’re citing. Prayers to the Sky Q, blessing F3 Cape Fear men, May their number and impact rise again and again. Through the brisk morning ruck, each brother’s a gem, Here’s to another day, and the strength we gain then Aye!
Total count: 8
PAX: letc, Tiny Dancer, Pixel Pusher, Spicoli, Leroy Brown, Raygo
FNGs: No Freak'en Merlot
Other PAX: None
We came real close this morning to seeing some Merlot splashed but FNG "No Frek'en Merlot" held it together. If you've seen the movie "Sideways" you can appreciate his F3 name. Granted, he was two years old when the movie came out... thanks Tiny Dancer!
Warm-o-Rama
Side Straddle Hop x 20 Gravel Pickers x 10 Mountain Climbers x 10 Tempo Merkins x 10 Tempo Squats x 10
Indian Run to Goose Poop Island
The Thang
Lazy Dora
Austin Ass-Kickers x 50 (5 each) Jump Squats x 100 (10 each) Dying Cockroach x 150 (15 each) Partner low planks while the other partner completes reps
The name is misleading as this was rough on the abs and lower back.
Mosey to the pull up bars where we lined up behind one of the bars while the rest of the Pax counted off.
100 total pull ups by all Pax. Leroy Brown was showing off and knocked out almost twenty by himself. He agreed to submit a specimen and the test results will be read out loud at the 4th of July convergence.
No Freak'en Merlot wasn't happy at this point.
We moseyed to the baseball field
Zone 5
The goal here was to elevate our heart rate as we sprinted around the ballfield doing ascending burpees at each corner. Currently, I'm in zone 1 eating a pastry.
Mosey to centerfield
Merkin Jax
1x4 ratio of merkins to plank jacks – we made our way up to 5 merkins and 20 plank jacks and then made our way down the pyramid.
Mosey back to the AO
Mary
Pax chose a few exercises to close everything out
COT
F3 Cape Fear will be celebrating their 9 year anniversary next week!!! LETC will be Q'ing at RootDown on the 7th. Let's support our 1st Nantan!
No Freak'en Merlot - Welcome and great to meet you! Spicoli - I can't believe you chose a low plank for Mary after what I put you through this morning :) LETC - Thank you for your service and commitment to F3! Tiny Dancer - In case you're interested, "Seed of Chucky" also came out in 2004, but "Sideways" was better received Leroy Brown - We might need another urine specimen. Sorry, but I don't make the rules. Pixel Pusher - You're right, it took me about 20 reps before mastering those ass-kickers. Raygo - Do you have any non-cotton long sleeve shirts?
It's been a pleasure, DC
Total count: 5
PAX: Rip Rap, Chardonnay, Pumpkin Pie Chart, The Processor
FNGs: None
Other PAX: None
EC: 3 mile ruck just me
Warmorama:
Thang 1: New core 11’s -Dolly Heavens one one side. -BLBC’s on the other. -stop in the middle for Dead Man rise increasing by one each pass. Bear crawl halfway each time and run the other.
Thang 2: Leap Bear Merkins -teams of two one does one merkin at a parking spot while the other bear crawls to the next and does two. After partner one finishes the one they crawl past partner two to the next spot and do 3 merkins. Partner two then crawls past partner one to next and does 4. Basically leaping past your partner and increasing merkins . Once get to 10 merkins turn around.
Thang 3: leap crab BB’s -Same as above but crab walks and big boys.
Prayers: Wapners M and continued improvement! Rip Raps friend Mark.
Announcements:
-Co-Q month is May, find a friend to play! Prepare for 2.0 Q month in June!!!
-Whose next to complete the Gator Bait Challenge and Megladon!!!
-who will be our next MonTuGaThunder Ray? Looking for number 45!!!
-Scholarship winner Emily Solana, Bambi’s daughter, presented check!!! $4,000.00!!!
-June 17 FIA/F3 Sharks Game! F2 event. How to reserve:
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?
-Friday with the Eagles at Starbucks by Home Depot post run day!
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 6/17 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Slice of Life in Porters Neck!
Reminder: “If you could only love enough, you could be the most powerful person in the world!”
Total count: 2
PAX: Frosty Pupil
FNGs: None
Other PAX: None
Weird day at Oggy town park: the park was invaded by an army of Pax starting at 0500. YHC thought it was FiA but instead it was “pay to play” Without Limits. If they would have joined F3/FiA-they could do all that running for free!
The Thang: Frosty and YHC stretched a bit then went on a 1-mile mosey warmup and headed to skate park.
Speed Werk:
80-95% effort laps round the skate park parking lot. Timed each lap with timed rest. The starting line demarcated by spaced cones that provide increased distance each lap. Executed 8-9 full sets of sprint laps with 1/2-3/4 rest lap in between.
COT: not much to report today. Wondering where everyone is. Frosty is on the mend and prayers for his recovery.
Amen!
Total count: 11
PAX: Allman Joy, NAPA, Chernobyl, Peanut, Snooki, Kramer, Drip, Smuckers, PomPom, DadBod
FNGs: None
Other PAX: None
Warmarama SSH Ballerina Toe Squats Gravel Pickers
YHC led the runners , while Kramer took the ruckers with a plethora of coupons.
The runners started at a nice mummblechatter pace but once once Napa got warmed up, we found our pace increasing as we tried to keep up. As Napa’s pace continued to get faster, we fell behind but still had a strong pace that got 4.5+ miles in .
Met back up with the Ruckers. I didn’t get all the details but it looked like Kramer put them through the wringer. All forearms were looking swole, so it looked like grip training was involved
Cot
Wilmington sharks tickets still available-Sat, June 17th-See Snooki GTE Paul that works with Habit for humanity - healing
Total count: 10
PAX: Mr. T, Heisenberg, Overcast, Steak Knives, Jiffy Pop (JP), hoveround, SOL, Pony Express, Tripwire
FNGs: None
Other PAX: Skeeter
Pix-SOL got in one last CoQ for the month of May. YHC was a tad late so Pixel warmed us up with Goofballs, Merkins and a couple others. 4 Ruckers took off while the runners circled back for Overcast and then Skeeter. After that, made our way down to LLP and around goose poop Island, out the back gate to the Long Leaf Hills then through the Muni cut through and up Wallace and back to campus. 4.5 miles were run and great mumblechatter along the way. COT prayers for all the veterans that gave it all for this amazing country. Praises to the CFF3 leadership team for putting on a great event yesterday and great job to Kramer for honoring the occasion and leading the group of 80+! Thanks to Hoveround for closing us out with a prayer!
Total count: 6
PAX: Bambi, Captain Jack, Liberty, Dogwood, CrepeFace
FNGs: None
Other PAX: None
WARMARAMA SSH, Toy Soilders, Mamba Night Clubs, Chainbreakers, High Plank, Goofballs, Wall Angel's
THE THANG
DORA- 100 Cindy curls, 200 Cindy Squats, 250 Cindy Cheat press. Timer was a run to other side of parking lot and 5 burpees.
HOOPS- 3V3 with Merkins for every out of bounds. 1 Knockout Round with Kobeys on the side after you get knocked out
MARY- American Hammers, Flutter kicks, Freddy Mercury's, Low Plank, Chainbreakers, Seal Claps.
COT Name something we are thankful for. Prayers for Crosswalk's eye, and healing for any F3 PAX who may be going through rough times at home.
Total count: 12
PAX: PomPom, Tom Sawyer, blood donor, Bedlam, 10 count, hoveround, Chop Shop, Hammer Head, Vandelay, Buddy the Elf
FNGs: None
Other PAX: Ducky
DadBod and Buddy the Elf Memorial Day Sandman Co-Q
warmarama
Indian Ruck to the North end of WB approximately 1 mile
partner up partner 1 runs to the water for 3 surfees partner 2 completes rounds of 10 merkins 10 overhead press 10 ruck swings 10 high pulls rinse and repeat to time
22 merkins in cadence for the 22 vets that take their lives daily.
Indian Ruck back to AO
this proved to be a solid workout in honor of those who were lost in battle.
on the lighter side, we were reminded to 'check your starfish'
COT grateful for the sacrifices made by our soldiers grateful for the PAX of F3 and the camaraderie we share always an honor to lead!
Total count: 8
PAX: Crockett, Peanut, The Processor, Popeye, Money Trail
FNGs: None
Other PAX: Blizzard, Merrill
Today eight PAX came out to Longleaf Park to do the Ainsley's Angels / F3 Murph Fundraiser Workout. All funds go to SENC AA to purchase an axiom chair for their angels. The Murph challenge is in honor of Lieutenant Michael Murphy US Navy (Seal) who died June 28th 2005 in Afghanistan on his last mission Operation Red Wing. The challenge consists of a 1 mile run 100 Pull-Ups 200 push-ups / mericans 300 squats and finish it off with an another 1 mile run. This was one of lieutenant Murphy's favorite workouts also known as "Body Armor" hence the 20 lb vest or body armor he wore.
Finished with a circle of trust. We lift up prayers for our PAX Crockett and his friends Joe and Debra we also lift up prayers for our PAX the Processor and his family which are getting ready to go on a journey that will change their lives forever. we also lift up prayers for all those who made the ultimate sacrifice and the families they leave behind. We say... THANK YOU!!????
Total count: 79
PAX: Sparky, 10 count, Overbite, Chinese Downhill, HairBand, Gump, Vandelay, Blue Steel, Pez, King Tut, Wapner, Spicoli, Teach, Chop Shop, Captain Jack, Wind Bag, Pledge, McFly, R-X, R2, Scion, Beauty, Mr.Incredible, Cousin Vinny, Bambi, The Processor, EOM, Buckeye, Smuckers, Sunrise, letc, happy, Drip, Bedlam, Rolling Rock, Milton, DadBod, Sooner, PomPom, Allman Joy, Flight Nurse, Busted Grill, Nozzle, Jingle, Vogue, ATARI, Mr. T, Dogwood, Jiffy Pop (JP), Wipeout, Tom Sawyer, Heisenberg, Pony Express, SOL, blood donor, Snake Oil, Mr Perfect, Steak Knives, Snooki, Kramer
FNGs: Mario (Ponch), Matthew (Liger), Hannah (Banana)
Other PAX: Downrange - Mighty mighty Owl Bait (Metro), Shut-In (Carpet), Birds Nest ( Greensboro), Oshag Hennessy (Churham), Coach K (Churham), Brady (BruCo), Duty, Thing 2, Butternut, Float Boat. 2.0s - Wapner’s 2.0 (Couldn’t hear name), Elsa, Jaguar, Little Fish, Thumper, Two Guns
Pledge of Allegiance
Countarama
Short mosey to beach from Access 4 lot.
Warmarama
Mosey down to Beach Access 3 for start of Brolympics obstacle course:
We had about 12 Teams of 5 PAX. First 4 teams line up. 1 PAX stays at start with 1 PAX strapping on harness attached to timer. 1 PAX moves to Bear Crawl station, 1 PAX moves to Crawl Bear station, 1 PAX moves to Murder Bunny Station
1st Station 1 PAX is Burpee Timer. After 5 Burpees, PAX with harness and big tire moves to 2nd Station
2nd Station Same PAX is Burpee Timer. After 5 Burpees, PAX with harness and big tire moves to 3rd station. PAX at 2nd station bear crawls to 3rd Station
3rd Station Same PAX is Burpee Timer. After 5 Burpees, PAX with harness and big tire moves to 4th station. PAX who Bear Crawled picks up and carries Cindy to 4th station. PAX at 3nd station crawl bears to 4th Station
4th Station Same PAX is Burpee Timer. After 5 Burpees, PAX with harness and big tire moves to 5th station. PAX who Bear Crawled continues to carriy Cindy to 5th station. PAX who Crawl Beared continues picks up and carries Cindy to 5th station. PAX at 5th station uses Cindy to murder bunny to 5th Station
5th Station Pallet containing 5 sandbags. PAX have to move ALL of this including previous coupons/tires to 6th station.
6th Station Once all coupons arrive, 1 PAX carries another PAX into the surf, around a marker (around waste deep) and back out of the surf to the finish line near the dunes.
Ran 3 heats Winner of each heat competed in the finals Winner of the finals took home the County Cup
Mosey back to Beach Access 4
Circle of Trust:
Honored those veterans in our circle today who served and defended our freedoms.
Welcome new FNGs: Ponch, Liger, Banana
Welcome downrange PAX from Charlotte, Greensboro, Churham, Carpex and BruCo
Announcements:
We remember those who made the ultimate sacrifice on this Memorial Day :flag-us:
#AllMen
Total count: 10
PAX: FIZZ, Jingle, R-X, letc, Kramer, Bedlam, knee high 2
FNGs: None
Other PAX: R2, Merrill
Warmorama:
Tour De Route 66
2 PAX Team's 6 stations 6 DORA’s all 66’s
66 ea Burpees Box jumps (on tables under pavilion)
66 ea Drydocks & air squats
66 ea Goblet squat & overhead press (w/cinderies)
66 ea Kettlebell swing (w/cinderies) "Chile Peppers" (side crunches) - could alternate sides
5.66 ea Diamond Merkin & BBSU
Mary 6mins
Countorama Manorama Announcements
Coffeeteria @TheRoastery
Total count: 11
PAX: Vogue, Flight Nurse, Onset, McFly, Blue Steel, hoveround, Heisenberg, Busted Grill, Captain Jack
FNGs: None
Other PAX: Coach K from Churham
Warmups: SSH x 30 Chain Breakers x 10 Imperial Walkers x 20 Plank Jacks x 20 Merkins x 10
Mosey to the beach
Serpentine Run down the beach
Albatross Arms
Belching run back towards the lifeguard tower. At the midway point, we switched to running exercises.
Walk like an Egyptian. Line up in 1 column with enough space to lunge walk. As a group we will advance 5 paces then hold lunge. The last pax will bear crawl to the front and then the group will resume 5 lunges. Repeat until all pax have bear crawled to the front of the line.
Mosey back to the starting point. Foxhole Pumpkin races. Split into 2 teams. Each pax will have to roll the pumpkin to the cone and back. The first team to finish, wins the race. At the same time, the remaining pax will dig a hole in the sand, the team with the biggest hole wins the second part of the contest. The losing team does 10 surfees.
10 to 1 Motivators
Pax choice Mary
Mosey back to parking lot
Merkin motivators
6th Man: Blue Steel shared his journey with F3. Thank letc for EHing this HIM
COT: prayers for McFly’s AA fundraiser. Let’s help this HIM raise $5000 for a new racing cart. Prayers for Flight Nurse’s back, for FIA making an impact on Wapner’s family during their FIA workday. Reminder about convergence at L Shaped lot on Memorial Day.
Thanks for embracing the suck this morning with me boys! It’s always a pleasure leading this group. Go make it a great day!! - SK out
Total count: 5
PAX: R-X, Hammer Head, Whirligig, R2
FNGs: None
Other PAX: None
Today was a great day!!! Whirligig showed up and I got excited cause I love that bespectacled genius and then anothet bespectacled animal showed up!!! Rx brought his 2.0 R2!!! R2 was probably a little unhappy to see me since our last time at a beatdown I beat him in C.O.T F3 version of HORSE). If you've never met him you are missing out!!
Warmorama- 50SSh, 20 merkins and one other thing
The Thang - I am short on miles this month, therefore the beatdown was going to include running!!! I forgot I was in Average Joe country and had to restrain my enthusiasm and expectations for a cadence count. Hammerhead kindly reminded me to tone in down. I really tried but was unable to contain my excitement to have both "Gig" and R2 there. We toured the park and did some step-ups and almost had to call the Fire Dept to get R2 out of the skate bowl!!! We then moseyed along the trail and relived our childhoods about running wild in the woods. Did some more step-ups and then made a huge push to the AO. R2 was not enjoying the run. Not sure if it was the rain, the headwind or the company (he blamed it on his jacket). I made a command decision and told R2 we would not go any faster than his pace and he was now in the lead. DUDE TOOK OFF AND CRUSHED THE LAST 1.5 MILES. I was super proud of his tenacity and I saw Rx's chest puff out even more. Definitely a proud Papa moment. R2 was so fired up he made us run around the schools one more time!!!!
COT- EOG tests for 2.O, FN needs prayer for anger and the temptations that come with pressure at work.
Total count: 5
PAX: R-X, Hammer Head, Whirligig, R2
FNGs: None
Other PAX: None
Today was a great day!!! Whirligig showed up and I got excited cause I love that bespectacled genius and then anothet bespectacled animal showed up!!! Rx brought his 2.0 R2!!! R2 was probably a little unhappy to see me since our last time at a beatdown I beat him in C.O.T F3 version of HORSE). If you've never met him you are missing out!!
Warmorama- 50SSh, 20 merkins and one other thing
The Thang - I am short on miles this month, therefore the beatdown was going to include running!!! I forgot I was in Average Joe country and had to restrain my enthusiasm and expectations for a cadence count. Hammerhead kindly reminded me to tone in down. I really tried but was unable to contain my excitement to have both "Gig" and R2 there. We toured the park and did some step-ups and almost had to call the Fire Dept to get R2 out of the skate bowl!!! We then moseyed along the trail and relived our childhoods about running wild in the woods. Did some more step-ups and then made a huge push to the AO. R2 was not enjoying the run. Not sure if it was the rain, the headwind or the company (he blamed it on his jacket). I made a command decision and told R2 we would not go any faster than his pace and he was now in the lead. DUDE TOOK OFF AND CRUSHED THE LAST 1.5 MILES. I was super proud of his tenacity and I saw Rx's chest puff out even more. Definitely a proud Papa moment. R2 was so fired up he made us run around the schools one more time!!!!
COT- EOG tests for 2.O, FN needs prayer for anger and the temptations that come with pressure at work.
Total count: 4
PAX: The Processor, Raygo, PomPom
FNGs: None
Other PAX: None
4 men gathered for an early Murph workout. 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
In honor of Lt. Mike Murphy and those who have been lost in battle.
please consider donating to Ainsley's Angels!
Total count: 4
PAX: Tripwire, Ugly Stik, Trump
FNGs: None
Other PAX: None
A quick warmup of SSH and Gravel Pickers with Tripwire as Ugly Stik and Trump arrived already on their bikes.
Tripwire joined the riders and I split off for a solo run. Met back at the AO , where I was told that the wind and Trump’s bike did not agree on which way the bike should be moving but his riding prowess was able to overcome this.
COT Prayers for :
-Trump’s younger sister who is taking the MCATs today -Wapner’s M -SOL’s dad