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: 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!
Total count: 6
PAX: Dollarweed, Teach, niles, hoveround
FNGs: None
Other PAX: Mr. Kotter
Dogwood, Dollar Weed, and Teach managed to get some EC rucking and mumble chatter in and soon met up with Hover Round, Mr. Kotter, and Niles at 0530 for some SSH’s, an introduction of our QSource topic of the day, (Q1.12) Meeting, and then we set off on our ruck.
The rucking and mumble chatter went swimmingly well and we managed to find a few benches along the route which called out to Hover Round to lead us in calisthenics.
Key takeaway from our discussion: Faith is best Accelerated in the company of others.
Also of note: Per Niles, “wouldn’t it be more appropriate for Dollar Weed’s name to be $2 Weed in the current economic environment”, he’s also crushing challenges and deserves a raise!
Also, special thanks to Mr. Kotter for 30 years of service in Education!
Goat Ruck on Saturday!
COT: Gratitude for F3
file:///var/mobile/Library/SMS/Attachments/3f/15/9079BE6E-AA90-4B65-B45B-3BE5C891DDFA/IMG_2866.mov
Total count: 2
PAX: Hoosier Daddy
FNGs: None
Other PAX: None
3 Rounds 45sec on 15 dance break
Lunge jump L Lunge jump R Squat jump Squat high knees HR merkins Curb dips Dry docks Walk outs Jump jacks
Total count: 9
PAX: NAPA, RoundUpOne, Flight Nurse, Drip
FNGs: Brian aka 8 Piece!
Other PAX: flying squirrel, dadbelly, coppertone
Talked about the difference between motivation and discipline.
warmup including 50 SSH
Bad Dora, partner runs a lap 200 merkins 200 squats 200 big boys 200 shoulder taps 200 lunges
ended right on time! we started with 7 and ended with 9. Welcome FNG Brian aka 8 piece. Grateful for the pax of F3, the personal growth, accountability, and opportunity. It has meant so much to me the last 2 years. love you guys, DadBod
Total count: 12
PAX: Jingle, SOL, Pixel Pusher, last, Milton, Tom Sawyer, Bartman, E6, hoveround, Allman Joy, morpheus
FNGs: None
Other PAX: None
Warmarama SSH GP MC MP Mericans
Runners ran, Ruckers rucked, some mixtures
Mary waiting on ruck crowd
COT
Total count: 9
PAX: Hammer Head, Rawhide, Gumby, Teachers Pet, Franks, The Mountie, Hoosier Daddy, Whaler
FNGs: None
Other PAX: None
9 highly motivated pax led by the soon to be marathon runner Matt Foley. Mediocre work by all. Great to see Franks back out in the gloom and we even brought back roast church in his honor. #morethanaworkout
Total count: 9
PAX: 10 count, Chop Shop, GTA, Pledge, Atomic Wedgy, Tuco, Roadie, Sparky
FNGs: None
Other PAX: None
Warmups:
SSH Hillbillies Mountain climbers
Main Thang:
Ruckers = 2.20 miles Runners = 4 miles
COT: Goat Ruck this Saturday!
Total count: 2
PAX: Magnito
FNGs: None
Other PAX: None
Warmarama: SSH, arm circles forward and back, Imperial Walker, pebble pickers Thang: three stations with differing weight coupons; 40 seconds of exercise and 20 seconds of rest, rotate to next coupon, rinse and repeat Exercises: curls, over head press, scull crusher, bent over row, chest press, curls again, shoulder press. A couple moseys and a couple big boy sit-ups were thrown in the mix. Mary: flutter kick, hello dolly, Freddie’s mercury, finally 40 LBCs oyo COT: Good fellowship on this cool crisp morning, prayers for kids during the end of the school year, prayers for my 2.0’s friend who is going through some health issue. OTC has to get back behind the counter, Deuces!
Total count: 11
PAX: Bambi, Chernobyl, Liberty, Wahlburger(Kyle Kinder), R-X
FNGs: None
Other PAX: Tada, False Alarm, Goldfinger, R2, Capt. Jack
Started with some SSH, gravel pickers, and wall sits. Next we did 4 corners; 25 reps at each corner with cement pavers. Squat, big boys, overhead press and curls. Lunge in between. Next we did Partner Sets; get a partner, P1 does 10 reps while P2 holds static. Switch until you get to 100. Round 1 merkins and planks, round 2 LBC and 6 inches, round 3 squat and Al Gore, and round 4 Freedom twist and cock roach. Between rounds we did NASCAR run around the playground.
COT: Goat Ruck and learning how much you can give to others before you run out.
Total count: 9
PAX: Bartman, Kramer, RoundUpOne, sweatervest, E6, Jingle, Washed Up, mr.kotter
FNGs: None
Other PAX: None
Warm o Rama SSH silent count to 10 SSH silent count to 16 1 burpees penalty Bonnie Blair’s Willy Mayes Hayes Merkins
The thang 1 Partner up. One partner farmer carry 2 cindys and begins walking the perimeter of the park. The other partner touches the mamba tree and then runs to partner one. Switch places. Continue until the blocks make it around the park and back to the tree.
The thang 2 RU1 spindle of death Kick spindle. Do exercises that the spindle lands on. Continue until the spindle makes its way around the building.
We did lots and lots of Cindy swings
COT GOAT RUCK THIS WEEKEND
Total count: 12
PAX: GTA, Dollarweed, Atomic Wedgy, Tuco, blood donor, Chop Shop, Snooki, 10 count, Under Siege
FNGs: None
Other PAX: Dana Boogie
Warmarama - SSH, Chain breakers, and something else
Used 8 slosh poles and 4 Cindy's - more PAX showed up than I anticipated...but there is always room for more in the gloom. We rotated the loads.
Thing 1 - Stroll to gym parking lot for 4 corners.
Corner 1 = curls Corner 2 = bench press Corner 3 = shoulder press Corner 4 = skull crusher
Round 1 = lateral carry - 10 reps Round 2 = front to back carry - 20 reps Round 3 = raised carry - 30 reps Round 4 = front to back carry - 20 reps Round 5 = lateral carry - 10 reps
Thing 2 - stayed put for 11's across parking lot. Still using slosh poles and Cindy's we ran across alternating carries...
Side 1 = lunges Side 2 = squats
Thing 3 - Impromptu phone recovery run.
Back to AO Prayer requests...10 Counts hire-o-rama Notices...Goat ruck, 10 year weekend, scholarship
closed with a COT
thanks for hanging in the gloom this morning.
Total count: 1
PAX: R-X
FNGs: None
Other PAX: None
Went to HT and rucked until the grocery store opened.
Rx
Total count: 2
PAX: Hoosier Daddy
FNGs: None
Other PAX: None
WARMORAMA SSH MTN CLIMBERS HELLO DOLLIES STRETCH
THE THANG Mosey to picnic shelter for "Dice Workout" 1st roll tells you the exercise ... 2nd roll tells you number of reps ... Bear Crawl, Lunge, Crab Walk back to AO
COT Prayers for Gumby Prayers for one of Hoff's friends Poem of the Post: John Updike's "Hoeing"
I sometimes fear the younger generation will be deprived of the pleasures of hoeing; there is no knowing how many souls have been formed by this simple exercise.
The dry earth like a great scab breaks, revealing moist-dark loam— the pea-root's home, a fertile wound perpetually healing.
How neatly the green weeds go under! The blade chops the earth new. Ignorant the wise boy who has never rendered thus the world fecunder.
That's a wrap! SYITG!
Total count: 8
PAX: Flight Nurse, Vandelay, Teach, R-X, The Mountie, Bartman
FNGs: None
Other PAX: Dialtone
traditional warmup Mosey to the school with some fun at the stop signs. 100 step ups Dora style/partner does 3 burpees lap around the school toothed playground 3 rounds of 5 pull ups/ 30 second balls to wall lap around the lake to the pavilion 200 dry docks Dora style/partner takes a lap short Mosey on the beach back to the AO!
strong work pax, 2.25 miles x 8 pax = 18 miles for EOM's M
"sometimes we do these workouts for the men that wish they could be there but cannot" -Teach, thank you brother
grateful for you guys, go share a smile out there!
Total count: 6
PAX: Kramer, Bing, Gandalf, FIZZ
FNGs: None
Other PAX: Onion- Spartanburg
Warmarama 10 to 1 Motivators And a few more The Thang How High IYKYK Cot Onion welcome and prayers to your mom Gandolf prayers on school and road ahead Jingle and pixel Goat ruck next week Work on Wilmington Earth day
Total count: 12
PAX: Flight Nurse, McFly, Duty (Scott Nelson), Dad Joke, Onset, Dixie Chick, Vogue, Buddy the Elf, last, hoveround
FNGs: None
Other PAX: My Precious and his pup
Warmups 10 SSH 10 Tuck Jumps 10 SSH 10 Imperial Walkers 10 SSH 10 Slow Mountain Climbers 10 SSH 10 Merkins
NASCAR to Echo Chamber
5 Rounds of High Burpknees
Continue NASCAR to beach
Split into groups of 3
1 partner rotate the follow moving exercises: Lunge Walks, Bear Crawls, Duck Walks
2 partners do the following exercises.
200 single leg squats
100 partner Merkin claps
100 assisted alarm clocks
200 squat heel taps
200 BBSUps
Take a dip in the ocean if you want.
NASCAR back to WB Park
At the tree by the gazebo, do a braveheart run back to AO
Merkin Motivators
6th Man: Onset shared his F3 Journey with us.
COT: Goat Ruck next weekend. Meet at Ogden Park at 0615. We’ll drop vehicles off and carpool back to LLP to begin at 0700.
Thanks for letting me lead this morning boys! Go make it a great day today. Steak Knives out
Total count: 5
PAX: Phanatic, Munster, Rooney
FNGs: None
Other PAX: Hanigans
Warmups
Run to first shelter and back and then hit a kettlebell exercise 45 and 35 lbs
Repeat 5 or 6 times
Ran 3.2 miles and lifted too much weight
Announcement
Ruck next Saturday starting at Long Leaf Pine Park for Goat and ALS
Bowsprit is still on next week
Rooney and Doggy Paddle both completed half marathons
Total count: 8
PAX: E6, Washed Up, Salty, johnnie_cochran, hoveround, Crockett, Goldfinger
FNGs: None
Other PAX: None
basic warmup
surprise mini-murph! Are you ready for memorial day?
0.5 mile run 100 pull ups 200 push ups 300 squats 0.5 mile run
everyone completed their reps by the time cutoff, strong work boys.
Goat ruck next weekend, see 10 count's post to sign-up and get details.
10 year anniversary 6/7-9, Be there!
grateful for these mornings with you all
Total count: 5
PAX: Atomic Wedgy, niles, Bedlam, Steak Knives
FNGs: None
Other PAX: None
Warmoramba
NO FRAGO- No change orders
Ruck Dora 1-2-3
100 ruck swings
200 ruck overheads press
300 ruck wall stepups
Down the hill at Gloomy Pond 5 x ruck burpees
That took most of time….last 10 min ruck-run intervals. Rally and CoT Prayers for Butcher Blok and Bedlam and AT Wedge brother. Release!
Total count: 7
PAX: Sparky, OTC, Wapner, Pledge, The Processor, Dollarweed
FNGs: None
Other PAX: None
Warm-o-rama Count-o-rama
The Thang: Sparky dropped his ruck and joined the runners for a jog down to Figure Eight Island. Just as we approached the security guard we turned into a neighborhood, ran to their docks, YHC touched the intercoastal water, we ran the stairs back there once, Wapner called us weak and ran it twice haha.
Turned around a made our way back to the AO.
Ran through the neighborhood by Porters Neck Elementary, did a short indian run, then jogged down to the docks in that neighborhood.
Made our way back to the AO and found a lone PAX waiting for us. It ended up being The Processor, who must have arrived seconds late and had to lone wolf it!
COT Name-o-rama Count-o-rama Announcements Prayer Requests Prayer
YHC and Dollarweed have become one with The Force and join the ranks of jedi runners who have taken on the challenge!
Total count: 5
PAX: DeBardelaben, EOM, 10 count
FNGs: none
Other PAX: Total Eclipse
Warm up SSH, Chain breakers, Imperial walkers
Thing 1 - Mosey to skate parking lot- 4 corners Corner 1 = big boys Corner 2 = plank taps Corner 3 = American hammers Corner 4 = heals to Heaven
Length 1 = run Length 2 = broad jumps Length 3 = Fred Astaire run Length 4 = lunges
3 reps in total at 20-30-20 count
Thing 2 - Mosey to concession stand - Doras
Paired up: Runners = ran the bleachers Dora 1 = 100 merkins Dora 2 = 200 dips Dora 3 = 300 get-ups
Timed out with a minute to spare for a nice leisurely stroll to AO.
Requests: 10counts hire-o-rama next week
Announcements:
Thanks for hanging in the gloom with me this morning
Total count: 5
PAX: 2 Buck Chuck, Bambi, Oaken, Cherrypicker
FNGs: None
Other PAX: None
5 pax from Whispering Pines loaded up in the minivan and headed to Arrowhead for a beat down
Warmarama Seal Claps Chain breakers Mamba Nightclubs
Grab a rock and rifle carry to basketball court
NC State Basketball inspired workout
11 Burpees for the # of NCSU ACC titles
A Dora inspired by last month’s 5 games in 5 days to win the ACC 5 exercises with 205 reps
Partner shuttles the perimeter of the basketball court
Finished with a full court version of Knockout
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!”