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Total count: 4

PAX: Drip, puddle pirate, SockPuppet

FNGs: None

Other PAX: None

Warmsyupsy: lazy pagoda, gravel pickers, lbacs, imperial walkers, seal claps

Run Around and Do Stuff, the Wenkeless Event.

Yep. Doing parking garage tours this morn!

Parking garage 1 at the apts across from cotton exchange: 10 merkins, 10 air squats, then sprint up the ramp and mosey to next rinse and repeat up the deck. Mosey on down to an atrium staircase area and do 7’s with burpees and lbcs. Ran into @southie and @tomsawyer ruckin their Ruckie rucks! Looked like good times. When complete, mosey to CFCC parking garage 1 and encounter swamp/sewer gas in prodigious amounts and crazy traffic for the morning. No funsy fun, so ran over to the Hilton parking deck…….much gooder! So in the spirit of running around and doing stuff… ladder workout…..10 merkins and 0-10-20-30-40-50 air squats at the bottom and top of each ramp. When complete, a little pliofunfun, then mosey to the waterfront and take in the view (and more swamp gas) to 50 ssh. Mosey back to AO.

COT/Prayers: thanks for being out this morning, your dedication gets my fat ass out of bed to support!

Lord we are just thankful for all You have provided us. We want to keep you center focus throughout this day. We ask that our efforts give glory to You. Amen.

Milton out!

Total count: 14

PAX: Hush Money, ballbearing, OTC, EOM, Goat, Wapner

FNGs: None

Other PAX: 2 Scoops, It Wasn’t Me, Bellagio, Under Siege, Fresh Prince, Dream Crusher, Roadie

Warmarama: SSH IC x21, 10 slow merkins OYO, prayer hands(?) x15, 10 slow merkins OYO

Thang: partner up each grab a kettle, 101 American Hammers, 201 LBC, 301 V-ups all with coupon; Partner lunge walk bleachers with coupon

Thang 2: stay with your partner, alternate shouldering the atlas stone. Timer is one team rolls the tire to the end of the fence line and back (1 PAX on each tire). Rotate team. Switch exercise halfway through to shoulder press with stone x5 alternate with partner. Then one round of squat x5 with stone. Time was called.

COT: Toby talk tonight, prayers for a healthy baby for fellow PAX having a baby (my apology for not remembering his name). It was awesome to get to spend another morning in the Gloom with you fine gentlemen, thank you for allowing me to practice my leadership skills. So great to see my brother from another mother Ballbearing, strong work my friend! We need to do this more than once a year! Thank you EOM for the kind words. YHC is going back behind the counter.

Total count: 7

PAX: fullerbrush, Trump, Mr.Incredible, Old McDonald, Reject, Kix

FNGs: None

Other PAX: None

Oooo, what a morning to be a Bro!?! Poseidon's Playground had a Brotastic aroma this morning.... some may of thought it was dog doo doo, but they were mistaken.

We warmed up with an array of the following movements:

Seal Clap x 20 5 Burpees OYO Moroccan Nightclub x 20 Mountain Climbers x 10 Merkins x 10 Plank Jacks x 10 The Trident (stretch going from left, to middle, to right leg) x 10 5 Burpees OYO

After all muscles, joints, etc., were loose, we meandered to Stone Street and onto the beach. Here, partnerships were formed for some 'Catch Me if You Can'.

PAX 1 would begin running backwards down the beach toward Johnnie Mercer's, PAX 2 would complete 10 Low and Deep Squats, then sprint to catch their partner.

This was a great appetizer to what Brackish had in store. I heard a lot of mumblechatter since the end of the 10-Year about how epic B-Rack's MC skills were, and how awesome the games were for Brolympics. He decided to give us a little sampling, and I have to say, I was disappointed... I expected better

Only kidding, it sucked! We split into teams of 3 and 4, for some relay races.

Relay 1 - PAX held a very high plank, while the last PAX army crawled under, to the front of the line. This continued until we reached the sign. Then, 5 BroDerkins had to be completed for the victory.

Relay 2 - same as the first, but hold low plank in a line, and the last PAX would sideways bear crawl to the front. Again, 5 BroDerkins had to be completed for victory.

If you don't know what a BroDerkin is, you can't afford it.

There was a lot of strange noises, complaining, and a whole lot of togetherness to be had. After completing, we made our way back onto the blacktop.

For brief recovery, PAX completed 10 Gravel Pickers.

To get us back to the AO, we lined up for a flight to be forgotten. An Indian run, but everyone needed to keep arms elevated like an airplane. If any PAX was caught lowering the arms, 5 penalty burpees would be completed by all.

We did switch to surfing man and rollercoaster arms, but we made it back.

The Finale is where the aroma became piercing. We finished with a quick Dora of 100 Bulgarian Lunges, 200 Gas Pumps, 300 Monkey Humpers. Partner 1 did exercise in gazebo at docks. Partner 2 went on dock and did a full send into the beautiful, pristine, clean waters.

We ended in a COT, and thank you to those who opened up and shared. Brackish took us out in Prayer.

Brackish and YHC put a lot of planning and effort into this one, and it paid off.

Stay classy, Kix

Total count: 7

PAX: Bambi, Snooki, tinydancer, Oaken, Sugar Rush

FNGs: None

Other PAX: Two buck chuck

AO: Mamba Block Party The mission of F3 is to plant grow and serve small workout groups for men for the invigoration of male community leadership. I am not a professional. Modify for injury, not for effort. Count-O-rama 7 Warm-O-Rama: 10 burpees OYO Seal claps, IC 10 Abe Vigoda 10

Arm circles front, back, mamba clubs, press, seal clap, over head clap

The Thang - grab a block 4 corners. ascending blockees by 10 at each corner. Mosey around tree to first corner. turns out there are no corners in the circle around the tree.

mosey to kings landing for 4 corners 1st 10 blerkins 2nd 10 blerkins, 20 curls 3rd 10 blerkins, 20 curls, 30 bent over row 4th 10 blerkins, 20 curls, 30 bent over row , 40 pull throughs

Circle up for Allman Joy’s quad xplosion 10 squats then 10 sec hold, going to 100 Penalty shot with no goalie. We owe 6 blockees. Take away blockee for every shot made. TD made one. YHC made it in the small goal which was worth 6. No blockees.

Bloccer split into 2 teams. hold your block and play soccer Tiny dancer was the captain and MVP of his team with a final score of 5-4.

COT Busted grill’s M

Total count: 11

PAX: SOL, Milton, Gasket, THE HOFF, Space Cowboy, Kix, Big Sky, Brackish, Buckeye, Circuit breaker

FNGs: None

Other PAX: None

Eleven studs got to ESB early and 3-4 got in some EC of about five. Warmed up with: Imperial Walkers Dark Troopers Mos Eisley’s Cantinas Plank Jack to Merkin to Carolina Drydock to low Plank Jack to Downward dog one legged and recover. Split into two groups to chase the tail. Mosey over to Park in Forest Hills and circle the inner loop. Then we split up and the goal was to chase the tail with the loser doing 20 Dark Troopers. As it was, the loop was quite large and ground was tough to make up. However, it was everyone’s directive to push themselves more than normal. Grateful for Space Cowboy making his anniversary visit to remember and reflect on Toby. We all have something to share. Take time to be vulnerable and open. Allow for imperfection and be content with where we are in life. Gump is pleased to lead.

Total count: 4

PAX: ATARI, Beauty

FNGs: Not an FNG, but Blowhole (Can’t get this guy on slack!)

Other PAX: None

4 PAX warmed up and moseyed to the beach. We split into 2 teams to dig 2 big holes. One partner from each team dug for 45 seconds while the other partner did a variation of exercises. Then switched. We did that until each hole was about waist deep (about 30 rounds) then a volunteer hopped in the hole. The other PAX did SAND release merkins to bury their partner in the hole. At the bottom of each merkin, hand release and push sand with both arms. Rinse and repeat.

This took longer than expected and was harder than anticipated. I had a great time with you guys this morning and appreciate and love you all.

Total count: 17

PAX: Fresh Prince, Under Siege, 2_Scoops, BabyBack, Sparky, ShowMe, Frosty Pupil, 10 count, HumpDay, Bellagio, It Wasnt Me

FNGs: Snack attack, Baby Back’s 2.0

Other PAX: GTA, Red Hots, and Baby Back’s other 2.0s - Half Back and

We did two conveyor belt exercises on the football field.

  1. 8 or 9 man teams did high planks in a line and Pax army crawled under, the back into high plank.
  2. Same teams did a pax hurdle conveyor belt where you hurdled every pax in your line until you to the end of your line then you dropped down into plank too. 120 across the field and back.
  3. Finished off this painfest with a mountain climber crawl from the parking lot to the Port-A-John’s (.13 of a mile)

COT-pray for Fresh Prince’s dad who is struggling with some mental health issues and need to find some good help, up in Maryland. Pray for Lee- EOMs brother in law who is still fight his stage 4 Colon cancer

Announcements- Who wants to step up to Q Toby Talk this Thursday? Congrats and thanks to all of the PAx who made the 10 Year such a success!
Hats off to those who completed the duck!

Total count: 4

PAX: f3heisenberg, Pony Express, Scantron

FNGs: None

Other PAX: None

Warmerama: Seal claps x20, Pebble pickers x10, imperial walkers x15

The thang: Grab about a 25lb stone and mosey behind building. 5 rounds of 5 burpees, 10 box jumps, 15 bicep curls.

partner up, going in opposite direction one PAX rifle carry lunge walk around building and other Pax Bear crawls, when meet up...switch. for 3 rounds

head to front of building, still with partner. one PAX runs backwards to point does 2 burpoos and heads back while other pax does bicep curls...5 rounds.

next one pax does the basketball shuffle to point does 2 hand release merkins and heads back while partner does calf the roofs...5 rounds.

Praise for the M's clear results on mammogram biopsy.

Battleship half and 10k next month.


It was a blessing to lead!

Total count: 12

PAX: Reject, Pixel Pusher, Hahvard, letc, Banjo, Steak Knives, Mile High, DOT, fullerbrush, Dream Crusher, Uff-Da

FNGs: None

Other PAX: None

Root Down

Warmaroma 15 Tuck jumps 30 mamba squats 45 ????

Thang 1 High plank > right hand left foot > high plank > merican > right knee on right elbow on the bottom

Thang 2 100 Picnic burpees added shoulder taps and mountain climbers

Thang 3 Shuttle ran the tennis courts with 5 big boi each line then we bear crawl shuttles with 10 big Boi Playground abs Heels to heaven R/L leg circles Box cutters

Had time for a circle burp and 22 Mericans for suicide awareness

COT Passed the Wednesday LLP site Q duties to Banjo ????

Reminded everyone that working hard sets the tone for the rest of the day to make it easier. F3 has blessed us all with all Fs!

Total count: 8

PAX: Teachers Pet, Hoosier Daddy, Blackout, Whaler, crosswalk, R-X, Le Pew

FNGs: None

Other PAX: None

Mission Core Principles (5 burpees after each)

Warmarama CoQ with Balckout 24 seal claps 12 toy soldiers/12 windmills 8 dark troopers 24 mamba nightclubs 8 Merkins

THE THANG: Grinders AMRAP Relay 4 min Thrusters, Bear Crawl, Burpees, Lunge Walks AMRAP Relay 4 min Big Boys, Bear Crawl, HR Merkins, Lunge Walks

Off Site Mosey Lap Indian Run, Reverse Indian Run, Pick Up 6

Partner Dora 100 Step Ups 200 Kobes 300 LBC 1 lap timer

COT(Circle of Trust) Counterama Nameorama

Prayer requests and announcements TP’s M’s grandmother Kramer work associate

Colossians 1:11 “We pray that you may be strengthened and invigorated with all power according to His glorious might to attain every kind of patience and endurance with Joy.”


Closing Prayer

Total count: 15

PAX: Drip, NAPA, Hushpuppy, tinydancer, ATARI, Kix, puddle pirate, SockPuppet, Slider, Smuckers, Gump, Dixie Chick, Flight Nurse, Banjo

FNGs: None

Other PAX: None

WARMORAMA 25 Seal Claps 25 Imperial Walkers 25 Carolina Dry Docks

Have men count off by 2s and assemble them in two lines accordingly (Kix, Sock Puppet line leaders); slow mosey to the bottom of Nun Street along Water St.

THE THANG Relay races using three different inclines/hills (Nun, Ann and Market streets, respectively, to Front Street intersection), with slow mosey recovery in between hill relays. At top of Nun St. hill, perform 10 burpees; at top of Ann St. hill, perform 10 squats; at top of Market St. hill, perform 10 LBCs. Pax waiting plank; Pax returning after racing plank jack. Mosey back to AO as group in two lines along Front St. to Red Cross St., with session of merkins included.

COT/MOLESKIN T-Claps for all who completed the End It Ruck, especially Bob Dole and Sea Tow. Special mention to Cousin Vinny and Happy Gilmore for their vigor and constant positivity! All were inspiring! T-claps for all who had leadership roles in the making of a great anniversary celebration! T-claps for Tiny Dancer and Bonespur who recently accelerated by stepping outside their comfort zone to open Healthy James ready-to-go meals. Strong work, fellas! YHC shared about the 10YR anniversary speakers and their key messages, among them being "beautifully imperfect" and looking for the "unscripted." YHC recalled before the men his "perfect" anniversary Q, which -- with the reading aloud of the long list of the many things that went so wrong -- was hardly perfect at all. Out of this imperfection, however, came the unexpected/unscripted: a man ran faster than he ever thought he could. YHC is still trying to figure this equation out, but here's a first pass: being beautifully imperfect + looking for the unscripted = more Godly encounters. Feel free to check my math!

Thanks for letting me lead, and thanks even more for following!


Total count: 11

PAX: Gumby, Whaler, Blackout, WatchDog, Hoosier Daddy, Tombstone, donut, The Mountie, Le Pew, Short rib

FNGs: None

Other PAX: None

Run on Carolina Beach

Total count: 4

PAX: OTC, Offering Plate, Chardonnay

FNGs: None

Other PAX: None

Warm Up -50 SSH -10 WM

  • 15 MNC

Workout Round 1

  • Everyone hold Al gore, pass around ball for 12 squat reps
  • move over to workout quad with incline bench, band curls, block squats and jump rope. Rotate until everyone does a 12 count on bench.
  • 800 M run
  • 5 burpees OYO

Round 2

  • Same Al gore ball squat rotation x15
  • same workout quad but 15 rep counter on bench
  • 600 M run
  • 8 burpees

Round 3

  • Squat rotation x18
  • workout quad rotation x18 -400 M run

Burpees by Ball

  • 20 blocks, we each get 1 ball throw, depending how many blocks left determines burpees. Ended up with 6,7 then 4 in three rounds of various throwing styles

  • next everyone stand in a spot and throw ball Around,whoever drops does burpee

End with 5 minutes of Mary
COT - Prayer

Total count: 6

PAX: Bada Bing, Dumbledore, HairBand, Hush Money, Southie

FNGs: None

Other PAX: None

Warmsyupsy: lazy pagodas, gravel pickers, lbacs, imperial walkers, seal claps


Timed exercises with standard cinder blocks. 3 min Cindy work/45 seconds non-Cindy work. Do the listed exercise and 30 repetitions. Cindy work (not in order);

  1. Russian Cindy swing
  2. Power cleans
  3. Shoulder press
  4. Thrusters
  5. Suitcase deadlift
  6. Box jump
  7. Burpee block jumps
  8. Weighted front lunge
  9. Front squat
  10. Single arm press
  11. Plyo merkins 11.pike press/Carolina dry docks
  12. Hip thruster
  13. Heel taps
  14. Anchored sit-up

Non Cindy work was: Tire flip, sandbag shoulder press Kettlebell tricep extension Plioball toss Dead lift Jerrycan carry

Overall steady work by all. Thanks for @dumbledore for keeping time. We went over 1 minute!

COT and prayers. Want to thank the Lord for giving inspiration to build F3. We are just thankful for all He provides. Amen

Total count: 15

PAX: Stiff, Boilermaker, Luigi (Joel Wilcox), twinkle, JazzyJeff, Overruled, Foot Fetish, Doormat, UCB

FNGs: None

Other PAX: @Dr. Phil, @Fly Boy, @Cyclone, @Melt Down, @Roommate


Warm Up: SSH Pebble Pickers

(7) Runners led by @Foot Fetish at an 8 minute mile pace by most!

(8) Ruckers led by YHC at a Sub 15 minute mile pace, with (2) PAX alternating & carrying a 50lb sand ???? , mixing in (10) Burpees and (10) Merkins at various stops throughout Southport.


Announcements Prayer Requests Nameorama


Total count: 11

PAX: letc, Beauty, Duckboat, tank, Trump, Uff-Da, Goober, Spandex, Blue Steel, Salty

FNGs: None

Other PAX: None

Warm-o-rama: Goofball x 20 IC, Dark Trooper x 15 IC, Windmill x 15 IC, OYO stretching

The Thang: We moseyed to the drawbridge for a horseshoe run. We did a fast run across the bridge, moseyed under it and back up to the other side, fast run across, then do the same on your way back. We completed 2 laps and moseyed back to the AO. This workout caused 2 pax to have to do business, both of whom shall remain unnamed but one of them is missing from the Name-o-Rama. ????

COT: Strong work by all pax today. Uff-Da surprised us all by sneaking across the road and sprinting to the finish as we circled back for him. It was the funniest moment of the morning and left LETC belly laughing. There are upcoming CSAUP events (Battleship Half, CB State Park trail run, Southern Tour Ultra).

Total count: 1

PAX: blood donor

FNGs: None

Other PAX: None

Little bridge workout this am downtown Indianapolis. No AO’s downtown, so the bridge was perfect. Each grass patch got to be a exercise station with runs to the ends in between.

Total count: 5

PAX: 10 count, 2_Scoops, Yak, Bellagio

FNGs: None

Other PAX: None


Pebble Pickers Big Arm Circles Abe Vigodas Stretching OYO

The Thang 1 mile fellowship run. 30 second cool down. 1 mile fellowship run with 20 second sprint at 70% every 1/4 mile. 30 second cool down. Another 1 mile fellowship run.


COT Praise God for the F3 10 year ArmorAll Yaks Brother Anyother prayer requests throughout the week spoken or unspoken.

ALERT We had a Geiger sighting.

Frosty Pupil out!

Total count: 13

PAX: Gravity, Brackish, Pixel Pusher, Heisenberg, Pony Express, Airstream, Tom Sawyer, Roadie, Goat, Caliseaum, Allman Joy

FNGs: None

Other PAX: Shoeless Joe

Well ruckers outnumbered the runners today 7-6, doh! Let’s go runners we need to be the representative majority at RFR ????!

Warm ups IC - 15 seal claps, 10 Abe Vigotas, 15 Imp Walkers, 15 gravel pickers.

Runners went for the OG outer loop at a fellowship pace for 4.5 miles and enjoyed a post mortem on the 10YA. Ruckers rucked.

Praises to @gravity and the F3 10 year event team! Prayers for Busted Grill and his M as she undergoes surgery today. Prayers for military and first responders. And thanks to Gravity for taking care of the RFR flag!

Total count: 10

PAX: Vandelay, Hoosier Daddy, Blackout, Gumby, Lightning, Le Pew, Whaler, Matt Foley

FNGs: None

Other PAX: Brother Cameron (not on slack)

warmorama pebble pickers merkins windmills side straddle hops


Mosey to Flamer's Wall:

box jumps x12 derkins x12 cockroach resurrection x12 rinse and repeat x4 rounds

5 rounds 20 sec AMRAP, 10 sec rest mountain climbers heels to heaven bonnie blairs shoulder taps *thankfully Le Pew had my six and made sure YHC did all of the exercises in order!

run across field x5 burpees then run back x10 box jumps rins/repeat x3 rounds

mosey back to AO for 6 min of Mary

COT: Prayers for Le Pew's pup to make a full recovery. Prayers that Cookie may have a buyer for his F3 10 year tickets sometime this week. Great fellowship this morning!! Amy out.

Total count: 6

PAX: pathfinder, Snickers, The Brady, BLACK LUNG, Foo Foo

FNGs: None

Other PAX: None

Warm-O-Rama    SSH    Pebble pickers    Moroccan Night Club    Toy Soldier    Merkin OYO

Move to wall    Balls to wall    Wall Angels    Balls to wall

The Thang 1    100 KB swing    200 curls    300 heals to heaven    (While partner runs around building)

The thang 2    Between you and partner    100 tricep extension    100 curls  single arm

Wrap up talking about 10 year and the impact it’s made.


DropKick out

Total count: 13

PAX: Airstream, Crockett, Pixel Pusher, Jiffy Pop (JP), fullerbrush, Steak Knives, SOL, Gerber, Goat, Nutella, Top Cheddah, Kryptonite

FNGs: None

Other PAX: None

Monday Tabattas

Warmsyupsy: Lazy pagodas, gravel pickers, lbacs, imperial walkers, sshs.

Tabata: 30 second on 10 second off, 8 rounds, 2 min rest between super set. Rest is active: 10 merkins then mosey 1/2 lap around parking lot. The Monday’s tabattas were:

Russian KB swing KB snatches Lawnmower pulls Tricep extension KB push-pull merkins.

TIME. Mosey 1 full lap cooldown, stretch and done

Moleskins: increased worktime on tabattas from 20 seconds to 30, and threw in merkins to make the pax work for their rest. kB push pull merkins were especially sucky at the end, definitely a sustain.

Prayers and COT: prayers of thanks to the Lord, for Crockets Ms medical results. I’m sure it’s a real relief. Go out and do good work in His name, Amen.

Total count: 19

PAX: Beauty, Dumbledore, Kramer, Liberty, NAPA, Pony Express, Snooki, Southie, Sugar Rush, Scar Tissue, sweatervest, Smuckers, Fatback, Heisenberg, Flock Diesel, Bait and Switch

FNGs: None

Other PAX: KneeHigh2, DosX, Horse shit

Mamba Monday Elevens

Warmaroma High plank 11 count 11 Mericans X3 10 mamba knight clubs 1 burpee working up to 10

Mosey to Mamba Track Elevens with high and low flutters 1 loop alternating

Southie didn’t like the amount of running so we added a Merican mile with Southie starting and ended when Southie finished ????

COT KneeHigh2 running for City Council - prayers for our city Kramer informed the Downrange PAX the Mambamission Pastor Smuckers took us out in prayer and recited the MambaPrayer

NAPA out

Total count: 17

PAX: Spin Doctor, fresh prince, GTA, It Wasnt Me, EOM, Pledge, Under Siege, OTC, Wapner, KamikazE, Frosty Pupil, BabyBack, blood donor, Bellagio

FNGs: None

Other PAX: Cowboy, Trent

Warm-o-rama: -Pebble Pickers x 15 IC -Side Straddle Hops x 25 IC -Windmills x 10 IC

Thang 1: Mosey to first speed bump by main park entrance. Paula Abdul with speed bumps, run 2 speed bumps, stop and complete 10 squats, run backwards 1 speed bump stop and complete 10 lunges (double count). Rinse and repeat till you reach speed bump by skatepark and pick up the 6.

Thang 2: Dora: 50 hand release merkins, 100 carolina dry docks, 150 big boy sit ups. Partner runs to top of steps by skatepark and completes 1 perfect form burpee. Mosey to shelter by the playground.

Thang 3: AMRAP Circuit: On picnic tables: 10 decline merkins, 10 incline merkins, jailbreak to playground swings for 10 underdogs. Most pack got 3 or 4 rounds in before mosey back to the AO.

COT/Moleskin: Pledge brought his young 2.0 and they both pushed through the workout, strong work, 2.0 gave multiple high 5’s to pax going up and down the stairs of the skatepark, it was awesome. Search and rescue team of Babyback and GTA deployed in search of Blood Donor – he was located unharmed and was present at the namorama.

Congrats to Frosty Pupil for signing the 20 in 30 board, strong work!

Prayers for YAKs brother, and praises for an impressive 10-year reunion and the PAX who stepped up to make its such a great success.

Cabana Boy Out!

Total count: 3

PAX: last, Parrot Head

FNGs: None

Other PAX: None

Count o rama- 3 Warm o rama

seal claps, IC mamba night clubs, IC toy soldiers, IC Gravel pickers, IC

The thang 10 merkins, 10 heels to heaven, 10 squats hold balls to the wall for the 6 and then a 10 count mosey around tree at other end of parking lot. continue until 5:50.

11’s left side of stadium- big boi sit ups bear crawl to right side. Due to the grumble chatter, this changed a bunch of time. Lunge walk, skip, hop, kareoka, dips


Total count: 4

PAX: SockPuppet, Brackish, Dream Crusher

FNGs: None

Other PAX: None

Four high impact pax practiced Atari’s convergence Q at Mercer’s and beyond. Sprints, 11s, and a dora were all featured.

Sock Puppet pointed out that the sand was sparkling. “That’s bioluminescence,” Brackish added. Atari called attention to the sky full of stars, and Dream Crusher reported that they have been especially bright at the beach recently. Upon their return to the AO, Sock Puppet suggested an F2 session at the Workshop. The four pax walked across the street and had a delightful conversation in the cool morning breeze.

Total count: 19

PAX: Gasket, Special K, Kramer, Brady, Snickers, Drop Kick, Dumbledore, NAPA, Southie, Bambi, Cowbell, Snooki, bluegrass, Sugar Rush, Oaken

FNGs: 2.0 Volt

Other PAX: Brady (Puget Sound), Power Clean (St Louis)

Introduction Disclaimer Count o rama Mission Core Principles

Warm O Rama - Scorpion Dry Docks Mamba Night Clubs SSHx5 then 2 burpees Toy Soldiers

The Thang

Classic game of Pig using an old barrel and a nerf ball. Mambas vs Scorpions. One team called the shot the other team had to duplicate. If team failed to duplicate they ran to the stage and performed 10 step up burpees. While the team who called the shot stayed and did 20 merkins, then came up with their next shot.

If the team who called the shot missed they ran to the stage and performed 10 step up burpees. While the other team did 20 merkins then came up with their next shot.

I thought we would have time to get through several games but it turns out none of us are any good at basketball. We barely got through one game and we had to speed it up towards the end.

In the end the mambas were victorious (barely)


Bring Sally Up (various core exercises while in the low and high plank position.


count o rama

Name o rama

Announcements made about the 10 year

Prayers for the 10 year and all traveling pax

Total count: 12

PAX: Big Sky, Beauty, Steak Knives, Gump, SOL, Nozzle, HumpDay, Flight Nurse, BabyBack, Chardonnay, OTC

FNGs: None

Other PAX: None

After allowing the OTE first-timers to acclimatize to their new environment, we completed the warm-o-rama. We then ran four miles and in through the waterstone neighborhood. Kudos to the pax who completed the run week challenge.

Apparently, there is some big event happening in town this weekend?!?! If you know, you know. Get your blessed assurance to the convergence tomorrow at 0700. Lots of prayers and praises this morning. We're almost to our goal of raising $65k to fight human trafficking. Let's get those last few dollars in!

Total count: 13

PAX: UNO, Fresh Prince, Bellagio, EOM, Pledge, 2_Scoops, Under Siege, blood donor, disco tea, 10 count, Red Hots

FNGs: None

Other PAX: Cowboy

Warm-O-Rama Seal Claps Side Straddle Hops Pebble Pickers Abe Vigodas

The Thang Mosey to the skate park parking lot. Exercise in each corner for 6 rounds. Reps were 10, 20, 30, 30, 20, 10. Exercises were: Merkins Squats Boy Boy Sit-ups Heels to Heaven Pax ran the long stretch and Lunge and skips the short stretch.

Mosey back to AO

COT ArmerAll - Relationship Yak - His bro in ICU with Covid Chop Shop - Ankel and arthritis The 10 Year Anniversary

Froaty Pupil out.

Total count: 21

PAX: Goat, Banjo, Tom Sawyer, Pixel Pusher, Pony Express, Gravity, Chernobyl, blade, Hahvard, Jiffy Pop (JP), niles, The Flying Wasp, Heisenberg, Buckeye, Dixie Chick, Top Cheddah

FNGs: None

Other PAX: Dark helmet, Slaughter, AP, Snoop

Started this morning with a little birthday blast. after introduction of myself, And our special guest from out of town Dark Helmet, Slaughter AP and Snoop to the PAX AND RAN OFF THE CORE PRINCIPLES OF F3 AND THE FIVE PILLARS OF F3 INCLUDING THE 6th one ADOPTED BY CAPE FEAR F3. Our warm up began with 47 side straddle hops 20 toy soldiers 20 Moroccan nightclubs and finished with a catcher stretch. before our exercises begin did a countorama which was 15 but by the time we finish and did the namearama we ended up with 21. Exercises included as follows: We moseyed over to the pull-up bars taking time out at each speed bump to do five Carolina dry docks and plank for the six. Once we got to pull up bars we did 10 rounds of the Murph 5 Pull-Ups 10 mericans and 15 in honor of Flight nurse we did 15 hilltap squats. once we recovered we Mosey down to goose poop pond bearcross the bridge once we got there we did five rounds of 10 double count step UPS 15 dips and 20 LBCs. next stop on the hour tour around LLP we stopped at the war memorial. there we honored our 22 fallen heroes that commit suicide everyday with 22 hand release Mericans. Then we Mosey back to the AO. Finished with a little broga, namaroma, announcements (if anybody has forgot there is a special event called the F310-year anniversary this weekend including dinners packet pickups and some nonsense on the beach, and next week I McFly will be doing the 24-hour F3 Cape Fear iron angel 2021 CSAUP to raise money for Southeastern North Carolina Ainsley's Angels), prayer request and the COT. Prayers go out to our friends and families, PAX that came in for the 10-year, and many others.