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Total count: 3

PAX: OTC, Chardonnay

FNGs: None

Other PAX: None

Warm-o-rama: OYO Stretch

The Thang: We fellowship paced for about 3.8mi through Waterstone.

COT: OTC's mother in law is in the hospital and has been battling cancer for about a year.

Total count: 9

PAX: blood donor, Pumpkin Pie Chart, Frosty Pupil, 2_Scoops, EOM, Sparky, Under Siege, Bellagio

FNGs: None

Other PAX: Wasn’t me was there for the EC!

Warm O Rama:

  1. Merkins
  2. Squats
  3. Imperial walkers
  4. Hillbillies
  5. Side straddle hop

Thang 1 Cannonball run! -get a partner, get a stone -Work together one running beside the other carrying the stone and exchanging as needed along the way. -at each corner we will stop. You get there first then drop stone and go get the six. -at corners we will do an escalator. 10 Merkins at first, next 10 Merkins and 20squats. Keeping doing old exercises and add new ones, 30 imperial walkers, 40 hillbillies, 50 side straddle hop. Don’t leave corner until all are done. -if good on time stop at pull-up bars for rounds of static holds and stone presses

-Tobytalk-Thursday at 6:30pm. None next week due to Thanksgiving!

-Habitat for Humanity 7:45am to 2:00pm the third Saturday of each month. Next on 11/20/21. We will be at 2021 Daniel Boone Trail working on miscellaneous framing. 

-Coffeteria: Wednesday after Stingray right at the park.

-World Famous F3 Cape Fear Christmas Party/End of year Shindig/Potluck to wrap up the Epicness of 2021 is upon us. This has historically been the one time of year we all gather together outside of the Gloom to Celebrate ???????????????????????? When: December 18, 2021 / 5-9PM Where: 8740 Bald Eagle Lane Wilmington, NC 28411 (@Dino’s house on the water) Who: Open to all Men, their Ms, and 2.0s

-Prayer: Give us the strength to carry the weight of this moment.

Give us the strength to do right, so we can live right, so we can lead right, so we can leave right!

-Prayer request: Yaks family after loss of his brother

-Backblasts: do them the new way. Type in /backblast and press send. Brings you right to page to complete the form. Then just post Namorama separate after on same Backblast channel.

-Sign up for a December Q heck we already got November filled at Stingray!

Total count: 10

PAX: Special K, Chernobyl, Bing, Beaufort, Smuckers, last, Parrot Head, Gump, NAPA

FNGs: None

Other PAX: None

11s @ Tennis Court •Heels to Heaven •Hand Release Push-ups

Stadium Stairs

•Corner 1: 25 American Hammers IC •Corner 2: 25 Mountain Climbers IC who take their life daily.

Away Stadium Stairs

•Corner 3: 22 Murkins in honor of veterans

Football Field •Bear Crawl to 50 yard line •Reverse Lunge walk back

Mary:Skip Jack til 6 is back

100 yard: 4 count side shuffle/ ground hand tap: Down and Back- Staying Low on side shuffle best you can.

Mosey back to AO 10 Count: Ball to Wall 1 lap backwards jog (cool down pace) 1 minute of shoulder taps

Recover

COT •Combine tomorrow: Shovel Flag being passed. New site Q. News will be there. Come support @dumbledore & @Freeflow •2nd F Breakfast house after workout •Prayers for Woodys family- F3 Nation. •Prayers for NAPA: News hit hard. Reminder that F3 is a gift and encouragement.

Thanks for rolling with the Off the Cuff Q fellas! Southie we love ya brother- next time ????????

Z????????

Total count: 8

PAX: Flight Nurse, blade, niles, Big Sky, earbud, Jiffy Pop (JP), Collector - Wilson Whirligig

FNGs: None

Other PAX: None

Warmup: Good Mornings SSH Gravel Pickers Copperhead Squats

Merkin Progression: Diamond, Ranger, Regular, Trailer Park, Mountain Climbers, Carolina Dry Docks, Mike Tysons

Ruck Up and carry sandbag to the other side of the road.

Climb The Mountain: 4 Rounds of the following exercises followed by a ruck/sandbag carry

Clean and Press Sandbag Burpee Bear Complex

Round 1: 5 reps each / 50 yard ruck with SB Round 2: 10 reps each / 100 yard ruck with SB Round 3: 15 reps each / 200 yard ruck with SB Round 4: 20 reps each / 400 yard ruck with SB

COT: praise to @busted grill and @goat for helping @earbud move into his new place. This is what F3 is all about-rally around those who need help. Reach out to a brother today and check in on them. You might be the light they need in their day.

Don’t ask for a lighter load. Work for a stronger mindset.

Enjoy the day F3 Cape Fear! -SK out

Total count: 10

PAX: tinydancer, Dixie Chick, Love Gun, Gravity, Pixel Pusher, morpheus, Krusty, McFly, mr.kotter

FNGs: None

Other PAX: None

Warmorama:

SSH 44 (IC) Imperial Walkers 10 (IC) Gravel Pickers 10 (IC) Moroccan Nightclubs 10 (IC)

The Thang:

Mosey to the pull up bars. Partner up for some DORA 123: 100 pull us, 200 squats, 300 LBCs. Partner 1 starts on an exercise while partner 2 runs down to goose poop island and back. Partners switch up. This continues until both partners collectively run through all 100, 200, and 300.

Mosey back past the AO, over to the parking lot next to the tennis courts. It's time for my favorite: 11s! After narrowly escaping some shin damage on the wall YHC decided against wall jumps. We did step ups and Merkins instead. We cut it a little short to end on time.

COT:

A couple of opportunities coming up for 5Ks. One this weekend at WB, and the Frosty 5K in December. T-Claps to Gravity for completing his first Half Marathon, rounding out his year of Doing Epic S***! Congrats. YHC is grateful for another trip around the sun, and always grateful to be in the gloom with you fine men. Honored.

Total count: 4

PAX: Mr.Incredible, Dream Crusher, Kix

FNGs: None

Other PAX: None

Ran a few miles and did 120 pull-ups. When the workout is stretched to an hour, there’s more time for important conversation, like what happens when you sneeze, or the proper term for gravel pickers

Total count: 8

PAX: Liberty, Crockett, crosswalk, Banjo, SOL, Pony Express, guppy

FNGs: Guppy

Other PAX: None

Warmarama

Windy and cool

We played disc golf.  Started out as one Pax playing hole 1 while rest of pax did merkins until the cage was rattled. Liberty was first pax but without a headlamp our arms were tiring. Then crosswalk comes in and plays too with a headlamp. The workout also included bear crawling down each hole for each player but hard to bear crawl and look for discs in dark so Q modified to no bear crawls. We finished about 12 holes in Alternating exercises. Good mumble chatter with FNG .

Total count: 6

PAX: Brackish, Dino, Pledge, Mr.Incredible

FNGs: Funguy

Other PAX: None

YHC started out by getting caught up in conversation with our FNG, who found his way to Poseidon's Playground through an invite from our fearless Site Q (Mr. Incredible) and Nantan (Beauty). Apparently he showed up a few week's ago, but there was no one present. Glad you made it back out!

Through my mumblechatter, and that of the PAX, I started a minute late.

Warm-o-Rama SSH x 10 Quickly move to Dips x 20 SSH x 10 Quickly move to Derkins x 15 SSH x 10 Move to Inline Merkins x 15 SSH x 10 Finish with Dips x 20

This quick moving warm-up had the immediate grumbles, rumbles and chatter from the PAX. So it was time to mosey.

The THANG 1 We made our way down to the beautiful new asphalt being put in the parking lot in front of the Carolina Yacht Club. We used it, and did 7's. On one side of parking lot, 1 Burpee, on the other side, 6 Navy Seal Burpees. We worked our way back and forth until we finished with 6 Burpees and 1 Navy Seal Burpee.

To get back across the parking lot, we lunge walked half way, then moseyed to the finish.

Mosey back to Blockade Runner, and use the path to get out to the beach for the sun that was coming up.

The THANG 2 Partner up for Modified Dora

100 - Merkins 100 - Squats 100 - Freddie Mercury's

Partner 1 started exercise, Partner 2 ran down to Volley Ball net and did 5 Bobby Hurley's.

Finished with a mosey back to the AO via the beach to Stone Street. Had just enough time for 15 Monkey Humpers and 15 Pickle Pumpers.

Naming of the FNG - thanks for joining us Gabriel, or now known as Funguy! Look forward to seeing you out again soon (aka tomorrow morning at Boondocks). Prayers for Yak and family, prayers for Brackish family and M, and praise that we get to live in this beautiful place!

After the COT, a spotting of some Eagles who had flown to WB via the water..... @Patchouli, @tombstone

Loved every minute of it.

  • Kix

Total count: 8

PAX: morpheus, Jiffy Pop (JP), Roadie, Green Thumb, Bada Bing, Goat, Big Sky

FNGs: None

Other PAX: None

Warmorama:

SSH 44 (IC) Imperial Walkers 10 (IC) Gravel Pickers 10 (IC) Morocsan Night Clubs 10 (IC) Little Baby Arm Circles 10 (forward & backward) (IC)

The Thang:

Mosey to the tennis courts. Since YHC turned 44 this week, it's 4 sets of 11s boys! 1st set--Merkins & Squats, 2nd set--Plank jacks & LBCs, 3rd set--Carolina Cry Docks & Bobby Hurleys, 4th set--Calf raises & Dips. Even though Morpheus has only been back in the gloom a few weeks, he's still fast as ever!

Exit the tennis courts for balls to the wall, each PAX giving a 10 count before we stop holding the position. Next, it's wall sits--again with each PAX giving a 10 count while we hold the position. Finally, we bear crawl across the length of the parking lot and hold Al Gore for about 30 seconds. Mosey back to the AO.

COT: Continued prayers for YHC's mother and family after the passing of my 95 year old grandmother, "Nana". It was an honor to lead the workout today with such fine men.

Total count: 12

PAX: Special K, Bing, Gump, Smuckers, Caliseaum, Beaufort, NAPA, Dumbledore, Sugar Rush, Southie, blood donor

FNGs: None

Other PAX: None

Mission

Warmarama 42 Seal Claps

Run route across Cape Fear Memorial Bridge heavily lit to the Battleship.

Circled up below the Battleship deck by the flagpole for 42 burpees.

Run route back across Cape Fear Memorial Bridge to the AO.

Epic experience in the gloom.

Namearama CoT

#mambaout

Total count: 8

PAX: Bellagio, 10 count, EOM, Under Siege, Walk in the Park, Closer, Frosty Pupil

FNGs: None

Other PAX: None

Thursday Thunder: Spin Doctor’s Birthday Q: Spin around the Park! (Sorry this is late…)

November 18, 2021

QIC: Spin Doctor

8 PAX

PAX: Walk In the Park, Under Siege, Bellagio, Frosty Pupil, Closer, EOM, 10 Count HOW OLD AM I? Warm O Rama:

  1. Side straddle hop X 50 IC
  2. 3 Burgees OYO – (Oops Subtract from 50!!!)
  3. Abe Vigoda – x 25 IC
  4. Gravel Pickers x 25 IC
  5. 3 Burpees OYO – (Oops Subtract from 50!!!)
  6. LBC’s x 25 IC

THANG: Cartirico Indian Run to the Pull-up bars. Pax in front is carrying a Stone, while the last Pax does 5 Merkins and runs to the front. The Stone was there to slow the pack down. Once we got to the pull-up bars each Pax OYO did the following:

5 Rounds: 5 Pull-ups 10 Merkins 15 Squats

When we were complete, we did a Indian Run/ Jail Break to the AO. Stone still in front.

Once Back at the AO we partnered up. There were Tires and stones available (Thank you EOM and 10 Count)

Two Partners would flip the tire 4 parking spots, while the other two partners did a “Stone over the shoulder”. After the 4 Spots, we flap-jacked. We did a total of 4 rounds of this.

Finally, we had two teams. With two dumbbells or two kettle bells, we had one pax farmers carry the weight down a distance and back. Pax were doing step-ups on the tires.

COT: Announcements: 4Tobytalk-Thursday at 6:30pm. Ogden Tap Room.

Prayers for: Closer’s Family and Under Sieges Family

(Sorry that this is late…)

Total count: 5

PAX: Brady, Snickers, pathfinder

FNGs: None

Other PAX: Focker now known as Wildebeest!!

Warm up SSH Pebble Pickers Arm Circles Burpees OYO

The Thang:

Mosey around the park stopping at “the wall” BTTW with 10 count Wall Sit with 10 overhead clap BTTW with 6 shoulder taps

Got the Dora action going Pax partnered up for 100 Merkins 200 WWIIs 300 Air Squat 400 Flutter Kicks

In between reps partner ran about 25 yards to do 5 Burpees then switching to 5 merkjacks

Finished with some Mary, everyone chose an ab exercise for 20 reps!

Total count: 2

PAX: Dino

FNGs: None

Other PAX: None

Warmarama SSH x25 IC Windmill x7 IC Moroccan Night Clubs (sobriety style) x35 IC Mosey to park.

On the way to the park, we heard footsteps behind us and knew that could mean one of two things. We were about to be assaulted or it was our very own BTB. Fortunately it was the latter and we also got to say hey to Trump! We miss you in the gloom @f3bobthebuilder

At the "amphitheater" 2 minutes of box jumps followed by a run to the pull up bars and 5 pullups. Rinse and repeat for 5 rounds. Switch the 2 minute exercise to squats and we had time for about 3 rounds. Mosey back to AO

COT In spite of the low turnout, it was a great time getting to chat with Dino and hearing about what's going on in his life. this guy is a true HIM who is leading his family well. Blessed by the conversation brother!

Prayers for our kids to grow in their relationships with Jesus and not get bigged down by religion.

Prayers for discernment in Dino's job.

It was a pleasure and an honor!

BabyBack OUT!

Total count: 18

PAX: 2_Scoops, Bellagio, blood donor, EOM, Fresh Prince, letc, Pledge, Closer, It Wasnt Me, Under Siege, niles, Sparky, HumpDay, 10 count, Yak, Frosty Pupil

FNGs: None

Other PAX: Boone’s Farm

Stingray welcomed some celebrity guests in the form of Niles and LETC, who came to learn some marital tips & tricks from Pledge. We only assume they left the workout and went straight to the Man-gerie store to grab some orange cutoffs. The rest of us did a confusing workout with buckets and other stuff. LETC closed in prayer, highlighting Yak, his brother, and his family in general. COT also brought forward some positive talk about mental health from Fresh Prince’s family, an opportunity for Raleigh pax to have a TobyTalk West after an unfortunate catalyst amongst their pax, the renewal of BITS from 0630-0730 and Under Siege shared about his niece. Continue to uplift Circuit Breaker and his family. TobyTalk location TBD this week in consideration of ArmorAll.

Total count: 7

PAX: Kix, Space Cowboy, Green Thumb, SOL, mr.kotter, Krusty

FNGs: None

Other PAX: None

Warmorama:

SSH 44 (IC) Gravel Pickers 10 (IC) Imperial Walkers 10 (IC)

The Thang:

Armed with headlamps and reflective vests, the birthday crew went off campus. We ventured west on Park Ave, eventually connecting to the River to Sea Bikeway, and turning around on Castle Street next to End of Days. Passing back by Empie Park's entrance we took Park Ave. further east until around Audubon Blvd. We were almost out of time, so we made our way back to the AO. Great conversation was had; morale was high; the company was excellent. Just over 4 miles were run.

COT: Prayers for YHC's family. YHC's 95 year old grandmother passed away on Monday, so prayers for comfort and peace on the surviving family. Having completed my 44th trip around the sun, much gratitude is felt for the brotherhood that is F3--extremely thankful for you men!

Total count: 4

PAX: Pixel Pusher, ATARI

FNGs: None

Other PAX: Squeegee

WARMORAMA: Goof Ball x 20 Pebble Pickers x 15 Arm Circles Side strattle hops x 20

THANG: Bear Crawl to Basketball Court

7's: Burpees on one side, Merkins with Bobby Hurleys on the other.

Mosey to Goose Poop Island.

Jay Web Ladder: Merkin, Chest Press, Overhead Press... up to 10 then back down.

DORA: 100 Decline Merkins, 200 Tricep Dips, 300 Squats.

22 Merkins at the War Memorial.

Mosey back to AO

C.O.T. Prayers for men struggling, and prayers for Pixel Pusher and his M.

Total count: 10

PAX: Steak Knives

FNGs: None

Other PAX: None

Pop-A-Lock and the boys from Nashville welcomed YHC to a workout to celebrate Pop-A-Lock’s recent engagement. We carried a tire that represented the engagement ring he gave his soon to be M. Lots of running, burpees, Merkins, and squats. Great tailgate coffeteria followed.

Total count: 3

PAX: Drop Kick, Gasket

FNGs: None

Other PAX: None

3 pax for both EC and Workout run. Just under 7 miles ran

Total count: 6

PAX: Kix, Goober, Trump, Spandex

FNGs: None

Other PAX: Squeegee

Following a brief warm-o-rama we made out way to the end of 76 a/k/a the South End and back to the AO. We briefly lost Kix and Spandex as they came back for us "slow" pokes. Unbeknownst to them, we altered our route back to the AO so we could enjoy the soundside scenery.

Total count: 4

PAX: Sunrise, Busted Grill, Beaufort

FNGs: None

Other PAX: None

Four PAX just happened to wake up and say "Hey, I think I'm going to work out from exactly 7-7:45 AM at the Riverlights Lake House parking lot". Even more coincidental is that Snooki had a Q ready to go so we went right into Warmarama at 7:45. Beaufort had never been to Riverlights so we gave him a lake tour and worked out while we mosey'd. Mumblechatter was high. Further coincidence that we were all over-50. The respect was tangible. We decided to do this every Tuesday until forever.

Warmarama 15 x Side Straddle Hops - Variation is just arm movement 10 x Imperial Walkers 10 x Toy Soldiers - variation is just kick motion 10 x Abe Vigodas 10 x Gravel Pickers Stretch to left, stretch to right

10 x FBACs 10 x RBACs 10 x Albatross Wings 10 x Overhead Press 10 x Chinooks 10 x Moroccan Night Clubs

Count-o-Rama THE THANG Run towards bridge Lunge walk across bridge

On Other Side of Bridge Alternating Squats and Merkins for 5 min. Run towards house with bricks Grab a coupon 10 x Curls 10 x Tricep Press 10 x Upright Rows Run to Ember Park 10 x Squats 10 x Calf Raises 10 x Bonnie Blairs Run to Boat Builders Park On your six Hello Dolly LBCs Freddie Mercuries Name-o-rama

Announcements & Prayers Prayers for Circuit Breaker, Penny, and family Prayers for Busted Grill’s wife and her recovery from surgery and upcoming treatment

Closing Prayer

Total count: 12

PAX: Buffalo, JazzyJeff, Meltdown, Ramses, Stevia, twinkle, Overruled, Stiff

FNGs: None

Other PAX: Big Tuna, Jimmy V, Roomate

(4) Runners led by @Ramses toured Southport at a high rate of speed & (8) Ruckers moved at a 15:13 mph pace with squats and merkins mixed in, covering 2.35 miles! Strong Work!????????????????????????

Total count: 8

PAX: Jiffy Pop (JP), Caliseaum, Goat, Roadie, Pony Express, Pixel Pusher, morpheus

FNGs: None

Other PAX: ???? Skeeter ???? Bella

Warmed up with some ICx15 seal claps, imperial walkers and ICx10 gravel pickers. Ruckers then rucked about the campus and runners ran a 4.7 mile off campus loop. A good time was had by all! The struggle is real, be kind to people, remove emotion when discussing differences, reach out to people who you think might need it, make the most of today.

Total count: 10

PAX: 10 count, Space Cowboy, Pledge, Yak, Bellagio, Under Siege, blood donor, Closer, Sparky

FNGs: None

Other PAX: None

Warm-O-Rama 25 Side Straddle Hops 10 Abe Vigodas 20 Moroccan Night Clubs Stretch 3 minutes OYO

Count-O-Rama

Thang 1 Indian run 3x (1 mile) around pond. When runners caught the ruckers everyone dropped and did 5 merkins.

Thang 2 Mosey to the skate park parking lot. Half of the runners ran stairs untill the half did back and fourth sprints using the parking lot lines as markers. Rotate once the sprints were finished. After 2x of sprints, we sawpped the sprints with a shuffle run using the parking lot lines 2x.

Thang 3 Ruckers met the runners for a 2 team (5v5) sprint relay with the winner picking a punishment exercise for the losers which ended in a tie. both teams did 5 burpees OYO.

Thang 4 Mosey to AO and finished with PAX choice for last 7 minutes.

Count-O-Rama

COT Pledge - Possibility of fostering children. Geiger - Lift him and family up in prayer Circuit Breaker AO in Raleigh lost a PAX to suicide. Also they talked with 10 Count about starting their own Toby Talk

Asking the Lord to help us bridle our toungs so that everything we speak is edifying to God, family, and others throughout our days and weeks.

Ephesians 4:29‭-‬30 "No foul language should come from your mouth, but only what is good for building up someone in need, so that it gives grace to those who hear. And don’t grieve God’s Holy Spirit. You were sealed by him for the day of redemption."

Psalms 141:3" Lord, set up a guard for my mouth; keep watch at the door of my lips."

Total count: 10

PAX: Pledge, Space Cowboy, 10 count, Yak, Closer, blood donor, Bellagio, Sparky, Under Siege

FNGs: None

Other PAX: None

Warm-O-Rama 25 Side Straddle Hops 10 Abe Vigodas 20 Moroccan Night Clubs Stretch 3 minutes OYO

Count-O-Rama

Thang 1 Indian run 3x (1 mile) around pond. When runners caught the ruckers everyone dropped and did 5 merkins.

Thang 2 Mosey to the skate park parking lot. Half of the runners ran stairs untill the half did back and fourth sprints using the parking lot lines as markers. Rotate once the sprints were finished. After 2x of sprints, we sawpped the sprints with a shuffle run using the parking lot lines 2x.

Thang 3 Ruckers met the runners for a 2 team (5v5) sprint relay with the winner picking a punishment exercise for the losers which ended in a tie. both teams did 5 burpees OYO.

Thang 4 Mosey to AO and finished with PAX choice for last 7 minutes.

Count-O-Rama

COT Pledge - Possibility of fostering children. Geiger - Lift him and family up in prayer Circuit Breaker AO in Raleigh lost a PAX to suicide. Also they talked with 10 Count about starting their own Toby Talk

Asking the Lord to help us bridle our toungs so that everything we speak is edifying to God, family, and others throughout our days and weeks.

Ephesians 4:29‭-‬30 "No foul language should come from your mouth, but only what is good for building up someone in need, so that it gives grace to those who hear. And don’t grieve God’s Holy Spirit. You were sealed by him for the day of redemption."

Psalms 141:3" Lord, set up a guard for my mouth; keep watch at the door of my lips."

Total count: 6

PAX: HumpDay, Offering Plate, OTC, Spin Doctor

FNGs: None

Other PAX: Chardonnay

We did work. Lots of work. We briefly warmed up. We then ran down the road and did some stuff at each street light, escalator style. Whew, the Moobs were on fire. We then partnered up for some more fun. Specifically, partner leg throw downs, partner merkins, and partner incline merkins. We then Indian ran back to parking lot for some 4 Corners, escalator style of course. Jump squats, merkins, diamond merkins and some LBCs thrown in for fun.

Total count: 7

PAX: hoveround, Gravity, SockPuppet, Smuckers, Drip, Tripwire

FNGs: None

Other PAX: None

7 PAX braced the morning chill for a downtown beatdown

WARMUP SSH X 25 Imperial Walker X 20 Gravel Pickers X 15 Merkins IC X 10 Mountain Climbers IC X 10

THE THANG Mosey to the 2nd St. parking deck. Work our way up the deck with a ladder Bear crawl up the first ramp then 10 star jumps Bear crawl back across the next flat then 10 star jumps, 20 merkins Triple jump burpee up the next ramp then 10 star jumps, 20 merkins, 30 squats Triple jump burpee again across the flat then 10 star jumps, 20 merkins, 30 squats, 40 flutter kicks Crab walk up the next ramp then 10 star jumps, 20 merkins, 30 squats, 40 flutter kicks, 50 mountain climbers Gorilla crawl across the next flat then 10 star jumps, 20 merkins, 30 squats, 40 flutter kicks, 50 mountain climbers, 60 American hammers At this point we were running out of time so we mosey back to to the flag

MARY 10 burpees OYO Heels to Heaven X 20 Hello Dolly X 20 Crunchy Frog X 30

Prayers for those struggling that they find strength to reach out for help and guide us to recognize and help those need.

Thanks for all who came out today(especially Hoveround for finding his way back downtown after a long hiatus) I am grateful for the opportunity to lead and for the brothers that continue to push me.

Tiny Dancer

Total count: 15

PAX: Jiffy Pop (JP), Pixel Pusher, Spandex, Banjo, Steak Knives, GTA, Goat, Top Cheddah, SOL, Flight Nurse, Love Gun, SEAHORSE, Chuckles, Crockett

FNGs: None

Other PAX: None

WOR with a Collective Soal playlist.. 20 SSH IC 10 Goodmorning IC 10 Copperhead Squats 50 Merkins

The Thang. 25 Double Arm Bent Over Row 25 KB Swings 25 Single Arm Rows 25 KB Swings 25 Pullovers 25 Upright Rows 25 KB Swings 25 Curls 25 Big Boyz

4 rounds Cool down with some stretch marks

COT - prayers for 2 PAX that took their own lives this last week. If you need to talk, reach out to any of us at anytime.

Total count: 8

PAX: Snickers, Circuit breaker, Brady, BLACK LUNG, Goofy, Waldo

FNGs: None

Other PAX: Focker

Warm up

Run 400 meters

3 Rounds    20 weighted air squats    10 DB merkins    15 Weighted V-ups

Run 400 meters

3 Rounds    20 4 count mountain climbers    10 tricep dips    15 Freddy Mercury

Run 400 meters

3 Rounds    20 weighted lunges    10 burpees    15 kettle Bell swing

???? challenge ????

Can you AO beat Leland’s time?

Start the timer once you step off on run and end timer when last pax finishes his last kettle bell swing.

Our time: 31:23.10

????????????

COT Prayers for CB and his family

Total count: 17

PAX: 2_Scoops, Closer, fixer upper, Yak, Garth, Chop Shop, It Wasnt Me, Pledge, 10 count, Walk in the Park, EOM, blood donor, Frosty Pupil, Bellagio, BabyBack

FNGs: None

Other PAX: Little Spark

Taking the tour

Warmarama:

SSH IC x 30 Pebble pickers IC x 10 Seal claps IC x 20 Abe Vigoda IC x 15

The Thang:

Mosey to the tennis courts: Start with 5 burpees and then run to the other end of the courts and complete 5 Fox holes. Backwards run back to beginning and complete 4 burpees this time. Repeat until done.

Left courts and backwards mosey to the skate park.

Perform at each corner as follows:

Merkins x 15 Hello Dolly x 20 Shoulder taps x 25 American hammers x 30

Head to the skate bowl and perform 10 Big Os.

Left skate park and mosey to the loop by the dog park:

Complete 6 FoxHoles and then run around the loop. Complete 5 FoxHoles in return and then run again. Repeat until done.

Mosey to the picnic tables and Performed the following exercises:

15 decline merkins 15 incline merkins 15 dips 15 step ups With 15 pull-ups in the swings in between

Returned to the AO

COT:

Chop Shop’s M needs heavy lifters for Christmas child charity. He will post to mumble chatter page.

Frosty’s son has started dating, prayers for Frosty

Good to see @walkinthepark back at Stingray.

Total count: 5

PAX: Kix, ATARI, Dino, Shore

FNGs: None

Other PAX: None

Warmorama:

SSH 20 (IC) Imperial Walkers 20 (IC) Gravel Pickers 20 (IC) Moroccan Nightclubs 15 (IC)

The Thang:

Really simple workout. Bring a deck of cards. Decide whether or not to leave in the joker cards (YHC did). Split the deck in half and place one pile at the end of the parking lot, and the other pile at the other end of the parking lot. Each PAX rotates in selecting a card from the top of the deck. :diamonds: = diamond merkins, :heart: = burpees, :clubs: = squats, and :spades: = WW2 sit ups. Aces = 1 rep, numbered cards = same # of reps, face cards = 10 reps. Shore & Atari drew the joker cards and got to pick their own exercise to call out. So once the exercise is done on one side of the paring lot, we run to the other side and pick from that stack of cards--just back and forth until 0614. It was great fun. Kix kept making us do burpees, Shore laid it down with the WW2 sit ups, and Dino kept things interesting (as always) with the squats.

COT: Prayers for those in the workforce having to return to in-person work, as this can make people anxious. Prayers for God's peace to rest on them.