Total count: 5
PAX: THE HOFF, Hoosier Daddy, Tombstone, hooch
FNGs: None
Other PAX: None
Warm Ups -20 side straddle hops -20 imperial walkers -10 squats
Run to Flamers Wall -10 squats, lung walk, 10 box jumps -10 squat jumps, 10 Bulgarian split squats -10 tuck jumps, 20 step-ups -10 hop overs, run to sidewalk
Stretch
Total count: 8
PAX: Chop Shop, Pledge, Pumpkin Pie Chart, The Alchemist, Tuco, Wayside, Cradle
FNGs: None
Other PAX: None
Yoga warm-o-rama mosey to pull-up bars
The Thang: In a 10-minute window: 1 Pull-up (alt: reverse row) 1 Dip (alt: ranger merkin) 2 Pull-ups 2 Dips 3 Pull-ups 3 Dips Etc, etc, etc... straight into Thang 2!
Thang 2: Death by burpees: With a continuously running clock perform: 1 burpee in the first 1 min 2 burpees in the second 1 min 3 burpees in the third 1 min ... Continuing this for as long as you are able. Once you drop do 30 seconds on, 30 seconds off of plank hold until last PAX drops.
Thang 3: Indian Run, last person drops and does 5 merkins then runs to catch group
COT Count-o-rama Name-o-rama Announcements Prayer Requests Prayers
Total count: 21
PAX: Allman Joy, letc, Wahlburger(Kyle Kinder), Milton, Pixel Pusher, Dogwood, Steak Knives, Hush Money, Atomic Wedgy, Big Sky, Captain Jack, DadBod, Flight Nurse, GTA, Washed Up, Showboat, Goldfinger, Burning Man, SEAHORSE, Gump
FNGs: None
Other PAX: None
EC: 3 mile interval ruck
Warmorama: -chain breakers -SSH-100 -imperial -hillbillies
Thang 1: walk the dog -everyone grabs kettle. Once you pick it up you won’t put it down for the whole workout! -we’ll move with it in different ways. Rife carry, farmers carry, curl hold, run, etc. -we’ll do four corners escalator.
Thang 2: kettle bell catch me if you can. -One does ten big boys then chases other whose farmer carrying two kettles.
Thang 3: Sally any Roxanne -chest press for Sally and Big Boys for Roxanne.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! T’s wife. Gumps Wife. Addiction fights. Show Boats family and heart issues and loss of coworker.
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
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: “We only get one ride on this bus of life…..so enjoy it and seek joy in every moment!”
Total count: 9
PAX: Southie, Jingle, EOM, Bedlam, FIZZ, Milton
FNGs: None
Other PAX: Bill Bellacheater, Piggyback
EC: 3 mile ruck me, Tuco and Jingle
Warmorama: -chain breakers -SSH -imperial -hillbillies
Thang 1: the stages of life -stage one on your back for some in cadence core work for back when we were all babies and could just lay there. -crawling and standing come next so we will all do good mornings while each takes a turn crawling around the group. -toddler/grade school running around playing. Little blob tag on the court. One person is it and as they tag people they grow there blob. -the grind time of life and work- get a good partner to do this with. One runs off to work while other stays home to work then switch-Dora style. Run down and do three burpees then back. Partner 100 merkins, 150 shoulder taps, 200 big boys. -old age support. One carries or piggybacks another around court then switch and carry your partner.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Bill Bellachaters future at NC State and Southies post grad UNCW endeavors!
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-F3 Cape Fear Foundation Scholarship Winners!
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: “We only get one ride on this bus of life…..so enjoy it and seek joy in every moment!”
Total count: 7
PAX: Tombstone, R-X, The Mountie, Hammer Head, Dogwood
FNGs: None
Other PAX: Side Effect- Carey
10 year Job opportunities Schools
Total count: 11
PAX: 10 count, Chop Shop, EOM, GTA, Pumpkin Pie Chart, Wapner, Wayside
FNGs: None
Other PAX: Jaguar, Cornerstone (the Fort), Regal Beagle
We warmed up, did some work, stretched, then did more work. Also, shoutout to Jaguar on his birthday and showing up in the gloom!
Total count: 5
PAX: Cherrypicker, Bambi, R-X, Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: None
The BEAST is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. Exercises: Merkins LBCs Squats Wide Arm Merkins Freedom Twists Burpees
Partner Work:
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group) 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group)
10min of 21 and after a few tip in RX won!
COT: know your value and teach lessons .
Total count: 3
PAX: Chardonnay, OTC
FNGs: None
Other PAX: None
Warmorama -OYO Stretches
Got to Work -Light jog to the hill -10 hill repeats with increased efforts on each hill launch -Light jog back to Schoolhouse -Roxanne Merkins
COT Discussed the benefits of F3 and why we regret the days we miss
Total count: 7
PAX: Dixie Chick, Steak Knives, blood donor, hoveround, Tom Sawyer, Flight Nurse
FNGs: None
Other PAX: None
Warmup: SSH x 24 Chain Breakers x 10 Dark Troopers x 10 BBSU x 10
Rucks on for a quick Mosey around the short loop to warm us up for the events.
I was listening to the radio the other day and couldn’t help but remember how great Ludacris is. So I decided to enjoy his work today!
Exercise 1: My Lunges Bad - My chick bad
Exercises 2: LUDA-CIRCUT In the parking lot with the board, solo work on the following routine as Ludacris plays. After completing circuit, Ruck-mosey to tennis court and back. Rucks off when needed. L - Light Lifts (curls) x20 U - Upright Row (sandbag) x20 D - Derkins x 20 A - American Hammers x20 (4 count) C - Clean and snatch sandbag x20 R - Reverse Crunch x20 I - Imperial Walkers x20 S - Swings x20
Cot:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 8
PAX: Drip, E6, Washed Up, Bartman, Milton, Burning Man
FNGs: None
Other PAX: Kitty Litter from Cary
warmup Mosey to the ninja course 40-30-20-10 merkins- big boys-squats choose 2 obstacles between rounds
Mosey the long way to the pull up station partner up for 10 minute AMRAP, alternate turns 5 pulls, 5 knees to chest, 5 dips, 5 tuck
we've got a strong crew of LLP regulars lately, the vibe is strong! welcome to Kitty Litter from Cary, he might hit Iron Island tomorrow.
10 year anniversary, get your shirt ordered TODAY!
Total count: 20
PAX: R-X, Jingle, Pony Express, MK, Sister Act, Captain Jack, Buddy the Elf, Crockett, morpheus, hoveround, letc, Bartman, Tiny Dancer, Raygo, NAPA, SOL, E6, Pixel Pusher, niles
FNGs: None
Other PAX: None
WARMUP SSHX25
THE THANG The Cool Runnings Challenge, which pits F3 Cape Fear runners against its Texas brethren, launched today with 20 fit and MOTIVATED men heading to UNCW and completing the BG Loop before returning to the AO. Most runners averaged between 3.5 and 4.5 miles which will be collectively totaled for the competition challenge. Fast or not-so-fast, every runner put out an excellent effort, with many leading and ensuring the safety of the Pax along the way. T-Claps!
COT F3 Cape Fear 10 Year Celebration 6/7-6/9; 1 More Day to Guarantee Your Shirt Size! EMOMs returns June 1 Prayers for all in physical or emotional distress. Prayers for families as school lets out. Prayers for all who serve and protect. Prayers for the Pax. YHC shared "Why I Run" reasons from select Pax. It was requested, for MOTIVATION purposes, that I repeat them here:
WHY I RUN:
I run for my mental and physical health. I run with my buddies for my emotional health! Heisenberg
I enjoy the challenge of pushing my body and mind to a level I thought it couldn’t go. I run to clear my head and begin a new day. I run to stay healthy in body and mind. I run because my peers hold me accountable. Johnny Gage
Running allows me to close out the world and get in my head. I run because it allows me to push my body to limits otherwise it would not go. I run because of the patients I see everyday in my orthopedic practice. EPO
Running means freedom to me. Good day or bad, getting out and running makes me forget about all my immediate worries and lets me see things in the world I might not otherwise see or appreciate. Pony Express
Thanks for letting me lead and thanks even more for following - AYE!
Total count: 7
PAX: Tom Sawyer, Mr.Incredible, Under Siege, Bing, Tuco, Dollarweed
FNGs: None
Other PAX: None
mat work warmup sun salutations warrior flow deep forward folds standing balance sequence closed with a deep twist
Namaste Bros!
Total count: 3
PAX: Redline, Hoosier Daddy
FNGs: None
Other PAX: None
The one and only Rawhide led three highly motivated pax on a tour of Veteran’s Park where we did what seemed like 1,000 hand release merkins mixed in with some core work. Strong work boys and thanks for showing up!
Total count: 4
PAX: El Gato, Drip
FNGs: None
Other PAX: Hambone
Four Ruckers rucked downtown while the runners accumulated miles at Cool Runnings
CoT
Patience at work for El Gato Healing for Drip’s Foot and Snooki’s quad 10Y celebration Thursday Qs for rucking this month. Let’s fill em up
Total count: 11
PAX: Hush Money, Pipe Dream, Brackish, AchyBreaky, Trump, Waterbug, Flea, Dreadlocks
FNGs: None
Other PAX: Worm Burner and Funky ????
11 PAX met at Surf City Surf Shop for the soft of ThursD! Over half the PAX there had never attended an F3 bootcamp workout and there were no FNG’s.
Warmorama in the parking lot then mosey to the basketball courts.
4 Corners Escalator 10 Burpees, 20 Merkins, 30 Squats, 40 LBC’s Bear crawl the baselines and lunge walk the sidelines
Round of Mary
Carterican Indian Run back to the AO
Ended with another round of Mary
COT Waterbug shared how he found F3 and what it has meant to him so far. Several men shared what F3 has done and is doing in their lives. A few men went to The Workshop for coffeeteria afterwards.
Strong soft launch with a promising future of coexistence and flourishing at WB!
Total count: 11
PAX: Pumpkin Pie Chart, Pledge, It Wasnt Me, blood donor, EOM, Wayside, Cradle, Inches Short, Dalton
FNGs: None
Other PAX: Bill Bellacheater
EC: 3 mile ruck me
Warmorama: -SSH-100 -pebble pickers
Thang 1: Jumpy Dora -get a partner and get a kettle. One does exercise while other jumps rope. -100 clean and press-partner does 50 jump ropes and switch. -150 swings- partner does 100 jump ropes and switch. -200 curls-partner does 150 jump ropes and switch. -400-chest press. Partner does 200 jumps and switches.
End with race car driving with kettle until last man standing. Hold kettle out, turn left or right when told and hold straight out until you can’t anymore.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat!
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-Combine this Saturday at Maides Park at 7:00am to see scholarship announcement post workout!
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: Wilmington Brewing Co.824 S Kerr Ave, Wilmington, NC 28403. Grimburger will be there!
Reminder: “When you are fueled by purpose you find the excitement in the mundane and the extraordinary in the ordinary!”
Total count: 10
PAX: The Alchemist, EOM, Chop Shop, Wayside, Rotor, Under Siege, Cradle, Sparky, Pumpkin Pie Chart
FNGs: None
Other PAX: None
Warmed up with pebble pickers, hillbillies and a few others. Went for a jog, partnered up, did some pull ups, core work, merkins, more core work and closed out with PAX delight. Shout out to Cradle and Wayside for leading us in an exercise.
COT: Sparky’s sister in law PPC’s daughter Under Siege and work balance
Total count: 11
PAX: morpheus, Hush Money, Kopi Luwak, Pixel Pusher, Daggum, Salty, Duplo, Fresca, Washed Up
FNGs: Spatter
Other PAX: None
Today is the 79th anniversary of VE Day, Victory in Europe, when Germany surrendered to the Allied forces. There were an estimated 85 million casualties in the war, almost incomprehensible, by far the deadliest conflict in human history. We paid tribute to the men and women who took part.
Warm-o-Rama
Seal Calp x 20 IC Gravel Pickers x 10 IC World's Greatest Stretch Imperial Walkers x 10 IC
The Thang
Mosey to the tennis court parking lot
Hero WOD
5 Navy Seal Burpees (Burpee with three merkins) 8 Everests (Jump-up with a squat) 45 Heals to Heaven
A quick lap around the circle....and Morpheus was quick.
Mosey to the tennis courts
Dora
Jump Merks x 100 Plank Jacks x 200 (2 count) Bench Hops x 300 - (2 count) Partner bear crawls to the sideline and back...what a gasser. The humidity has arrived!
Jail Break Relay
Mosey back to the flag for some Mary with some help from my friends
Mary
Dying Cockroaches x 10 IC Freddy Mercury x 10 IC J-Lo x 10 IC (By far Pixel Pusher's favorite exercise) Merkins x 10
COT
Prayers for some quick healing for Fresca's M
10 year anniversary (June 7th to June 9th)
F3 is free because men step up. Please consider Q'ing a workout, taking a leadership role, or contributing to the F3 Cape Fear Foundation.
Fresca - I'll never ask what your name is again, and if I do, you can call me "Moist"
Washed Up - Sorry for not including Culture Club on the soundtrack today
Pixel Pusher - Do you have a J-Lo poster in your office?
Hush Money - It's always great seeing you!
Spatter - I was just trying to get you warmed up for work
Salty - If you think for one minute that I'm envious of your age, then you're right
Duplo - As if hanging around Salty didn't make me feel old enough, and then you came along :)
Daggum - I can't even remember age 22...nice to meet you!
Kopi Luwak - I didn't know you're Jack Nicholson's favorite drink, which is impressive!
Morpheus - When I said "Quick Lap," I didn't mean that quick.
Until next time, DC
Total count: 4
PAX: mr.kotter, Dollarweed, hoveround
FNGs: None
Other PAX: None
2 pax arrived early for some EC rucking and EC EMOM activity….soon thereafter, 2 more pax arrived and all 4 of us did some stretching and set off to meet up with the ASS challenge runners. We passed them coming and going and offered them encouragement…think, ”hey now, you’re an all-star, get your game on, go play” ????????. @hover round led us in a demanding round of dips, merkins, and squats along the trail. We discussed the topic of Impact as it relates to getting right, living right, and becoming a HIM. Per Dredd, “the HIM is also a man who finds that in his effort to Live Right, by carrying the Survivors and IMPACTing the Sad Clowns, he gets an unexpected benefit—he himself is kept Right”.
Sign up for 10 Year!
COT: Prayers for all those less fortunate and grateful for all our blessings!
Total count: 5
PAX: Inches Short, Buddy the Elf, Goldfinger
FNGs: P’P’
Other PAX: None
Partner up, one partner goes in the water with the empty 5 gallon water jug and swims around the dock pole. While the other pax does the workout until the swimming Pax gets back to the dock.
kettle clean and press Halos bent over rows American kettle hammers kettle squat, press Kettle lunge pass through
Total count: 5
PAX: Flight Nurse, Oaken, Bambi, GTA, Jingle
FNGs: None
Other PAX: None
Eat All Star Breakfast at Waffle House then run 5k. 45 minutes to finish from time plates hit the table. That’s a waffle, 2 eggs, 2 pieces of toast, sausage or bacon and hash browns or grits! All finished and Jingle has been dubbed ASS King with his right at 30 minute finish!
Total count: 12
PAX: Tombstone, Teachers Pet, Buckeye, Special K, Kramer, The Mountie, Bartman, Kingpin, donut, Rawhide, Allman Joy
FNGs: None
Other PAX: None
Great crowd at Food Lion (Carolina Beach) for a run/ruck where most of us took a stroll through the state park and got 4+ miles. Others (Rawhide/Teachers Pet) took their own path but we all made it back by 6:15. Prayers the two of them were able to successfully consummate their union. Don’t forget about the ASS challenge tomorrow and 10 year anniversary next month. Still in search of someone to lead a Murph workout on Memorial Day at Veteran’s Park. Let Crocket know if you’re interested. ????????
Total count: 18
PAX: Blue Steel, Pipe Dream, AchyBreaky, NAPA, Hush Money, f3bobthebuilder, Next Year, Trump, Ugly Stik, P-Funk, smallthings
FNGs: None
Other PAX: Blackout, facts of life, funky monkey, SBS, duck hook, linguini
Ran and then played knockout. The victors were small things and Napa!!!
Total count: 2
PAX: Rip Rap
FNGs: None
Other PAX: None
Yoga flow warm-o-rama
The Thang: 11s - Wall Balls and Wall Walks 10 Wall Balls shuttle run/jog 1 Wall Walk shuttle run/jog 9 Wall Balls shuttle run/jog 2 Wall Walks ... and so on ...
COT Announcements Prayer Requests Prayer
Thanks for grinding through that tough one with me Rip Rap!
Total count: 6
PAX: Drip, El Gato, Class Clown
FNGs: None
Other PAX: Coppertone. Big Cookin.
WARMARAMA 30 ssh ic 10 Chain breakers ic Mamba Night Clubs ic 30 flutter kicks ic 30 merkins
THE THANG 4 corners: lap around parking lot after each corner and to the next.
10 merkins - 15 big boys - 20 plank jacks - 6 burpee 15 merkins - 20 big boys / 25 plank jacks / 8 burpee 20 merkins - 25 big boys / 30 plank jacks - 10 burpees 25 merkins - 30 big boys - 35 plank jacks - 12 burpee
11’s Merkin - Bear Craw - Bobby Hurley
COT Prayers Coppertone - VQ - next Tuesday - Gaurenteed beatdown.
Total count: 9
PAX: Bambi, Goldfinger, Oaken, Crockett, Washed Up, Liberty, R-X, Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: None
AO: #The Swamp Date: Tuesday 5/7/24 The mission of F3 is to plant, grow, and serve small workout groups for the INVIGORATION OF MALE COMMUNITY LEADERSHIP. All F3 workouts are--
FREECOT: Officer Tommy Weeks jr. Son, brother, father to two girls and a boy, husband, friend, partner, workout partner, hockey player He died on scene of a felony arrest warrant Served in DC in Courts before serving in western nc-sc region Hated computers in office and was very vocal about it in office Passionate about life, sports, and his family Lived on lake Norman US Marshall’s were created by/for judiciary under President George Washington He reached out to his best friend and partner during difficult time few years ago His wife said we all live in a bubble while heroes live and work amongst the most evil in our world
Total count: 8
PAX: DadBod, niles, SOL, Jingle, Tom Sawyer, hoveround, Tiny Dancer
FNGs: None
Other PAX: None
Three Sisters does not refer to Mts. Hood, Ranier and Olympia in the Pacific Northwest, nor to a Dad Bod joke. Four runners discovered there is a third parking deck to conquer at UNCW, if you look hard enough.
Four ruckers rucked.
All returned to the AO.
COT and open mike for jokes.
Prayers for Cape Fear Region 10 year celebration, Larry, Matt and all those in need of healing.
It is an honor and a privilege.
Morpheus out.
Total count: 11
PAX: Chop Shop, Sparky, 10 count, Kopi Luwak, Under Siege, Milton, EOM, Tuco
FNGs: Cradle, Wayside
Other PAX: None
A few warm up exercises. Ruckers rucked. Runners ran 3-4 miles.
See mumblechatter for current events.
Prayer for end of school testing and next steps. Prayers for EMOs family. Prayers for 10 Count and wisdom.
Special welcome to Cradle and Wayside! We are better with you!
Total count: 5
PAX: Hoosier Daddy, hooch, Tombstone, Rawhide
FNGs: None
Other PAX: None
WARMORAMA SSH BIG ARM CIRCLES GRAVEL PICKERS
THE THANG Run to 1st speed bump - 20 burpees Run to 2nd speed bump - 20 burpees Run to 3rd speed bump - 20 burpees Mosey to side road for Dora 100, 4-count Carolina Dry Docks 10 burpees 200, 4-count Flutter Kicks 10 burpees 300 single count Overhead Presses Indian Run back to AO 10 burpees 10 burpees
COT - Prayers for children/teens getting out of school for summer. Challenged the Pax to go out and do one good thing for home and family. Prayers for Hooch as he packs up and begins his vocational transition. Prayers for all who serve and protect.
Thanks for letting me lead and thanks even more for following! AYE!
Total count: 16
PAX: Buddy the Elf, SEAHORSE, Showboat, Pixel Pusher, Jingle, Leroy Brown, letc, Kopi Luwak, Captain Jack, Burning Man, Mile High, Wahlburger(Kyle Kinder), Goldfinger, Milton
FNGs: None
Other PAX: Skull Bandit (Charlotte?)
Warmup
Partner up, Farmer carry/ 3 burpees around lot to playground.
After Each round overhead carry around playground. Start each round together, mary for 6. -25 kbs -25 deadlift -25 deadlift high pull -25 kbs -25 goblet squat -25 thruster -25 kbs -50 clean and push press (25e.s.) -100 lawnmower pulls (50 e.s.) Back to AO
this workout was from my 2nd HMM Q a couple years ago. It still sucks! strong work pax.
COT -10 year reunion, get your shirts ordered this week! -Wahlburger shared a personal struggle and the strength he gets from F3.
grateful to lead this morning!