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Total count: 11

PAX: Allman Joy, Goat, SEAHORSE, Jiffy Pop (JP), Leroy Brown, GEN-X, Wahlburger, McFly, Steak Knives, letc

FNGs: None

Other PAX: None

Warmed up with some Gravel Pickers IC 10, Imperial Walkers IC 15, Seal Claps IC 20.

Grabbed some cold metal and got to work listening to the Nirvana Pandora station enjoying some fellowship while we worked through these stations:

  1. Swings
  2. Tricep ext
  3. Am Hams w coupon
  4. Curls
  5. Shoulder tap Merkins
  6. Overhead Press
  7. LBCs holding KB
  8. Lawn Mowers
  9. Bench Press
  10. Lunge walk to Station 1 - timer

Ended with 8 burpees OYO Forgot the selfie even after Steak Knives reminded me. Doh!

COT - Congrats to Wahlburger for continuing to grow the Fam! Praises to all the 50K and 50 Milers who completed their goals yesterday, strong freaking work gents! Heal up that foot Allman Joy, Prayers for LETCs friends as they try to heal from the loss of a child. Prayers to all those who are struggling and as men of F3 let’s find those folks in our lives and shine light where it’s needed.

Total count: 14

PAX: Buckeye, Southie, Drip, Dumbledore, NAPA, sweatervest, BLACK LUNG, ChutesNLadders, Kramer, Smuckers, Sugar Rush

FNGs: Scrum Daddy

Other PAX: None


Indian Run

DORA 50 burpees, 100 diamond merkins, 150 Hello Dollies, 200 LBC

Field run Sprint out, lung walk back (length of field 3 times each). In between do 10 burpees, 20merkins, 20 Bonnie Blair’s, 50 mountain climbers, and wall sits

Cool down Prayers and COT

Total count: 2

PAX: Worms

FNGs: None

Other PAX: None

We carefully mosied around the park Thang 1: 11s - Dips / Lunges Mosied Back

Total count: 4

PAX: Southie, Flight Nurse, Kramer

FNGs: None

Other PAX: None

4 for Snowmaggedon

4 Pax braved the ice and snow to complete a ice cold beat down at the Combine.

Warm-o-Rama 24 x Goofballs 20 x Mamba Nightclubs 15 x gravel pickers

The Thang:

Pearls on a string.

Moseyed around the park stopping at different locations to perform 2 exercises. Dips Decline merkins Step ups Incline merkins Duck walk SSH Big boy sit ups X factors Til tok push up Mamba squats LBC Goofballs Baby leg circle Baby arm circle Sled push Burpee sled hit

Moseyed back to the AO.

Played Taps for 10 minutes ( those who know, know, those who don’t wish they did.).

COT: Prayers for the family of the ECU student who took his own life. Prayers for patience in all things. Talked about servitude and how we are all facing obstacles in our lives. Spoke about leaving enough time at the COT so that PAX can share without feeling rushed.

Awesome time this morning men it was an honor to Co-Q with you Gandalf. And a privilege to share the gloom with Kramer and Flight Nurse

Total count: 4

PAX: Snickers, Canary, Beaufort

FNGs: None

Other PAX: None

Warm up Moroccan Night Clubs High knees Windmills Pebble pickers Stretch legs

ALBATROSS WINGS Everything is on a 4-count 20 x Forward Arm Circles, hold, 20 x Backwards Arm Circles, hold, 20 x seal claps, hold, 20 x overhead claps. Moroccan Night Club, Cherry Pickers, Mike Tyson’s, Chinooks, Front Raises, Overhead Press, Albatross (flapping wings), and finish with 45 degree angle hold.

DORA 100 - WWII Sit-ups 200 - LBCs 300 - Freddy Mercurys

DORA 100 - Alternating Side Squats 200 - Cracker Jacks 3 rounds each of 60 seconds straight of Monkey Humpers

Ice and Dice Everyone gets to roll 3 times Roller does those 3 exercises OYO

Total count: 1

PAX: Southie

FNGs: None

Other PAX: None

Spot the Lie Warm-o-Rama 20 X SSH 10 x Toy Soldiers 10 X Imperial Walkers

The Thang: Since it was 5:35 and no other Pax were there Southie slapped on the rucksack and then:

Performed a Drive-by EH on the WECT news crew who were sharing the parking lot with me.

Hightailed it to Greenfield amphitheater where I performed the chorus to Shipping up to Boston in homage to the Drop Kick’s who Southie and the M will be seeing later this year.

Saw a 6 ft long great white shark and Took a picture.

Got a bit lost in the neighborhood by Greenfield Lake .  Guess I don’t know Wilmington as well as I thought.

Wrapped up the Ruck  at ~2.0 miles

Performed a special new exercise that I will be rolling out at an AO near you in the future.


Reflected on how I wished I had stayed in the Fartsack this morning.

Hightailed it to Dunkin’s to grab YHC a nice warm Hot Chocolate (Coffee is for amateur’s Real men drink Coco.)


Total count: 7

PAX: 2 Buck Chuck, Mile High, Crockett, Pony Express, Wahlburger

FNGs: None

Other PAX: 2.0 - Aquaman


25 SSH , 10 Gravel Pickers, 15 Toy Soldiers, 15 Copperhead Squats, 5 Burpees


Cornhole game:

Split into two teams. Every throw a player made on the board they had to do 1 Merkin, every throw off the board 1 Burpee, in the hole was 3 exercises of players choice (which usually ended up being ???? humpers towards the other team). Played to 21. Winners did 10 Merkins, losers 10 Burpees. While players were throwing other PAX did exercises on side (LBCs, squats, step ups, plank, etc.)

Card Game:

Every PAX took turns picking cards.

Hearts=burpees Diamonds= Diamondback squats Clubs= Carolina Dry Docks Spades= Big Boy Sit-ups

Did the face value of cards for each suite. We got alot of hearts, lol

Finished with one final round of cornhole.

Total count: 2

PAX: 10 count

FNGs: None

Other PAX: None

We’ll we started out his wintry morning with a 3mile EC run.

We waited for other pax to come, but no one did. ????☹️????????????. I guess the newest variant is called Fartsackitis…I’ve already got the vaccine ready for this. It’s mass produced and there will be no supply chain issues preventing you from getting THIS JAB.????????

We did the usual warm a Rama. You know, Side straddle hops, pebble pickers (or whichever variant of its name you want to use), blah blah blah.

Then it was chest and leg day. We brought some Cindys along for the fun. And lunges were a thing

The gauntlet of merkins up and over the picnic tables. Lots of different angles and stuff. Then we did Cindy incline bench, flat bench, Squeeze the pecs press, double stacked Cindy’s bench press. Basically, if I could dream it up, we did the exercise and our pecker muscles got swole (get your minds out of the gutter….????)

Then we had a challenge to see how many LBCs @10count could do in the time I did 100, since LBCs are his superpower and his #1 workplace skill on his resume. 183.

BTW. If you,ve never tried an LBC with a cinderblock resting on your chest. You should. Game changer.

When tomorrow comes, I’ll officially be 29 (43 in dog years)! And thanks to 10count for baking me a cement cake and singing the song. So special.????

Total count: 2

PAX: flamer

FNGs: None

Other PAX: None

YHC sure thought a hook like "Pairs figure skating anyone?" in the pre-blast would have made for a bigger turnout! I mean, Hoosier Daddy and Blart in matching outfits seemed like a sure thing. Franks and Tombstone together with some weird Jeep chemistry going on and Rawhide and Cookie as the dynamic duo no one saw coming.....anyway can't help it that everyone fartsacked. Flamer showed out in a onesie so let's go. It was cold and rainy, we found a ruck plate, some picnic tables and went to work. Great push today and we were both better for being there!

Total count: 8

PAX: Banjo, Steak Knives, flamer, Dad Biscuit

FNGs: Baby Ruth, Noodler, The Choice

Other PAX: None

Heavy recruitment by Flammer and Steak Knives. on a day where where we expected no FNGs we got 3.

We never stopped moving and fun was had by all.

welcome Baby Ruth, Noodler, and The Choice.

Total count: 14

PAX: Beretta, Buffalo, Dr Phil, Flyboy, Foot Fetish, JimmyV, Meltdown, Overruled, Piglet, Ramses, Stiff, Top Hat - Rob Potter

FNGs: None

Other PAX: Straightedge

Intro Head count Warm-o-Rama -Seal claps -Big arm circles -Windmills -SSH -Pebble pickers

Mosey 2 blocks into the town square


Partner up. Going curb to curb, all the way across the street(approximately 30 yards) pax bear crawl across the street, switching halfway to crawl bear. Once reaching the opposite curb, pax bang out 10 merkins then bear crawl/ crawl bear back to the starting curb. Meanwhile the partner is knocking out abs of choice. There were WW2s, LBC, flutter kicks, x- factors and American hammers. 4 rounds.

THE THANG #2 Moved to the Alley of Pain -Wall sits (Roman chair) with 5 count OH press done by all and in order down the line -Wall sits again with shoulder flies 3 count

THE THANG #3 With Same partners, working down the middle of the street. Starting at point A, one pax runs down to the street light(approximately 50 yards) knocks out 8 burpees then runs back to start point. Meanwhile the other partner is doing air squats. Rinse and repeat. 4sets.

Mosey back to AO Announcements Name-o-Rama Prayer requests COT

Total count: 3

PAX: SOL, Southie

FNGs: None

Other PAX: None

Snooki and SOL decided to push the distance and pace and ran in a giant square Castle->15th->Chestnut->Riverwalk/Front. Ran about 4.5mi at 8:35. Great fellowship and we solved all the world’s problems.

Southie was tired of rucking alone so he joined @Sockpuppet at Battkeshio for some fellowship and reps

10count reminder you can get At home Covid tests Be flexible look for Qs who need a substitute if they get Covid or have to quarantine Prayer for families with Covid Prayers for Southern ultra relay including Gasket / Circuit Breaker / Hoff doing the 50mi

Total count: 4

PAX: Lightning, Blackout, Hoosier Daddy

FNGs: None

Other PAX: None

2 PAX for EC run: blackout and hoosier daddy

warm-o-rama SSHx15 IC windmills x15 IC burpees x5 OYO

The Thang: Dora OH press x100 merkins x150 BRUTAL and modified block squats x 200

inchworms x5/lunge rest of distance inchworms x5/broad jump rest of distance sprints x5 with 10 sec rest between

mosey to pullup bars 10 pullups/20 merkins/30 monkey humpers x3 rounds

just enough time for 6 min of mary

COT: Prayers for Lightning's family. Prayers for Aubin Bros father. Praises for the fellowship this morning. Grateful for the opportunity to lead and for the much needed fellowship with my F3 brothas!! Amy out.

Total count: 6

PAX: Hahvard, Big Sky, Crockett, Green Thumb, GTA

FNGs: None

Other PAX: None

Slow mosey over to the Cindy stash , along the way some high knees , butt kickers , merkin rotations , baby to large arm circles ended warm up with some raise the roof. Reaching the Cindy hideout each pax chose a Cindy , forgot @hahvard brought his own . The thang , 10 swings 10 merkins , 20 swings 20 merkins , thirty swings 30 merkins take a lap. 10 extensions 10 squats , 20 extensions 20 squats 30 extensions 30 squats take a lap. 10 curls , 10 shoulder press , 20 curls 20 shoulder press 30 curls 30 shoulder press 40 curls 40 shoulder press. Took Cindy home , mosey to the tennis court a 7 set of burpees and big boys. Mosey to the shelter and did 10 step ups and 10 lunges 20 step ups and 20 lunges 30 step ups and 30 lunges. Mosey back to tennis court Q left his phone ????. Mosey to the AO and did Mary. We had a visit from cool runnings this morning. Ended with prayers for the weather moving in , our runners this weekend , our country and thanks for our F3 group. After a vote we agreed we were the best looking AO this morning. A privilege to Q this morning thanks for coming out

Total count: 6

PAX: Hahvard, Big Sky, Crockett, Green Thumb, GTA

FNGs: None

Other PAX: None

Slow mosey over to the Cindy stash , along the way some high knees , butt kickers , merkin rotations , baby to large arm circles ended warm up with some raise the roof. Reaching the Cindy hideout each pax chose a Cindy , forgot @hahvard brought his own . The thang , 10 swings 10 merkins , 20 swings 20 merkins , thirty swings 30 merkins take a lap. 10 extensions 10 squats , 20 extensions 20 squats 30 extensions 30 squats take a lap. 10 curls , 10 shoulder press , 20 curls 20 shoulder press 30 curls 30 shoulder press 40 curls 40 shoulder press. Took Cindy home , mosey to the tennis court a 7 set of burpees and big boys. Mosey to the shelter and did 10 step ups and 10 lunges 20 step ups and 20 lunges 30 step ups and 30 lunges. Mosey back to tennis court Q left his phone ????. Mosey to the AO and did Mary. We had a visit from cool runnings this morning. Ended with prayers for the weather moving in , our runners this weekend , our country and thanks for our F3 group. After a vote we agreed we were the best looking AO this morning. A privilege to Q this morning thanks for coming out

Total count: 16

PAX: Foo Foo, BLACK LUNG, Steak Knives, Dixie Chick, Skipper (F3 Carpex), Driveby, Wahlburger, Tripwire, mr.kotter, Goofy, puddle pirate, ChutesNLadders, Drip

FNGs: TripleThreat

Other PAX: Hoodwinked

The Leland boys took over the deck at Battleship this morning, where 16 PAX ate some blocks and loops for breakfast.

Had some stretches, pebble pickers, copperhead squats, and mountain climbers for warmorama - then ran around the block.

Clockwise rotation of blocks around the horn:

  • block thrusters
  • in and out groiner/plank jacks

Then hit the hill and looped the block.

Repeato... with the variation of:

  • one arm rows and merkins
  • block swings and monkey humpers
  • thrusters and in and outs

With a smattering of merkins, dying cockroaches, and big boys together.

Who is this slim stranger blowing past everyone on the hill and finishing so quick? Drive By exploring beyond Wrightsville and making everything look easy. So glad you joined us this morning; Black Lung needed someone to challenge him.

Southie joined us for some monkey humpers and swings.

Skipper from Carpex had been rucking alone when he saw the pack running down the street from the top of the parking deck -- glad you found us brother.

Hoodwinkd is still after it. Super work.

Welcome triplethreat. Another baller in the F3 stable.

Total count: 1

PAX: blood donor

FNGs: None

Other PAX: None

First post surgery w/o. Can only watch so many movies while keeping a leg elevated. 50 big boys 200 lbcs 100 heels to heaven 100 flutters 25 single leg squat 100 modified merkins Curls, presses, seated thrusters

Feels good to sweat

Total count: 5

PAX: Yak, Cabana Boy, Spin Doctor, Gump

FNGs: None

Other PAX: None

5 brave pax felt the thunder! Started with: -side straddle hop -hello dolly -plank jacks -mamba nightclubs Each pax grabbed the log of their choice and took it to the parking lot across the street… 11’s Already sweating we started on one side of parking lot with squrls and in the other end of parking lot we did overhead presses note that each pax had to carry his log to the other end and back. Cabana boy and yak started heels to heaven while the six finished. We moved logs to the football field fence and each pax hit a tire x10 with sludge hammer while the others passed/throw logs to other side of the fence.x2 rounds We grabbed a partner and one throw log over head while partner throw/roll his log 26 yards then switched. ⚡️⚡️⚡️

Back in the AO 20 elevated merkins -rotate sit up squats x50 -raise the roof x20 with ???? log

We put logs away and each pax called out an exercise until time was up. ????

COT Prayers for Cabana’s boy family in Florida especially for his baby nephew. Prayers for Geiger And for all those unspoken prayers. Gump led us on prayer.

Total count: 9

PAX: Space Cowboy, Spandex, mr.kotter, Pony Express, McFly, SOL, Teach

FNGs: Kleenex

Other PAX: None

We warmed up and then we ran 4+ miles. FNG Kleenex is now part of our tribe.

Total count: 4

PAX: Cowbell, Luigi (Joel Wilcox), Meltdown

FNGs: None

Other PAX: None

Intro Warm-o-rama Moroccan nightclubs Arm circles Delt flies Imperial walkers

Main Event: workout in a bucket In clockwise rotation, 1 pax draws a card from the bucket. All pax do the exercise on the card until someone reaches failure. Upon failure, all pax trade their weights for a block and murder bunny to a cone 25 yrds away. Rifle carry back. Next pax draws from the bucket and the process continues. Upon completing all the cards in the bucket, pax moseyed 2 laps around the waterfront then came back in for Mary ab attack.

Shrugs Side bends Bicep curls OH press Front raises Flys Rows Squats Tricep extension Merkins Kettle bell swings

LBCs Flutter kicks American hammers X- factors aka starfish WWIIs

Announcements Prayer requests Name-o-rama COT

-Follow up Fellowship-

Total count: 5

PAX: Crockett, crosswalk, Lightning

FNGs: None

Other PAX: ONeg from Edenton

Q was late but we wrapped up warmarama then made trek to Battle of Forks at Cameron Art Museum. We stopped along the trail and did 25 merkins oyo and then bear crawled the steps at CAM over to the exhibit of the USCT statues. YHC gave a brief history we walked around and moseyed around CAM, through the Forks housing, then back to AO.

COT prayers for Bellamy Elementary for losing young teachers this week. Prayers for the school and her friends and family. Prayers for Southern Tour race and weather this weekend

Total count: 10

PAX: Under Siege, EOM, Kopi Luwak, Sparky, Steak Knives, Knuckle Puck, Yak, 2_Scoops, GTA

FNGs: None

Other PAX: None

Warm-O-Rama 30 SSH 20 Pebble Pickers 20 Big Arm Circles 20 Seal Claps

Thang 1 Speed bump burpees Pax ran from AO parking lot and ran to skate park parking lot doing 5 burpees at every speed bump. Total of 25 burpees

Thang 2 4 corners. Pax did one exercise with 50 reps in each corner of the parking lot. Run long distance and lunge the short. Big boy sit-ups Carolina dry docks Squats Heels to Heaven

Thang 3 Pax run around the pond to the pavilion while the Q called out various exercises along the way. 5 pull ups 10 Merkins 10 Jump Squats 5 Burpees

Thang 4 Dora. Partner runs to swing set and does 5 under dogs. 100 American hammers double count 200 flutter kicks single count 300 LBCs

Return to AO for 5 more burpees

COT Frosty Pupil sleep study this week 10 count - Man cold Any other unspoken

Lord, when we are weak let us lean on You for strength. When we are foolish, let us look to You for wisdom. When we are weary, let us find rest in You.

Stay Frosty ☃️

Total count: 2

PAX: Liberty

FNGs: None

Other PAX: None

Warmup SSH, gravel pickers, toy soldiers, copperhead squats, burpees

The Thing

Team block carry 2 sets: curls, chest press, and abs Burpees Team block carry to new location 2 sets: Bench press till fail, abs Team block carry Burpees

Total count: 3

PAX: Beaufort, Hush Money

FNGs: None

Other PAX: None


Mamba Night Clubs 24 IC Crab Taps 24 IC Carolina Dry Docks 24 IC Pike Taps 24 IC

Tennis Ball Games Toe taps 1 legged put down pick ups Burpee chin taps jump overs V-ups Side step over Pull throughs American Hammer bounces Plank ball switches

Partner plank toss

Cot Prayers for ultra runners Prayers for Hushmoney friend Wendy

Total count: 12

PAX: Beretta, Boilermaker, Doormat, Dr Phil, Flyboy, Luigi (Joel Wilcox), Meltdown, Overruled, Ramses, Termite (Jack Hewett)

FNGs: None

Other PAX: Roommate

Intro head count warm-o-rama including SSH, hillbillies and OYO leg stretching.

Main event: 5 ruckers took a 2.25 mi scenic tour of downtown Southport and 7 runners went 4.06 mi in the opposite direction. Good fellowship and strong work all around.

Announcements Prayer requests Name-o-rama COT

Total count: 5

PAX: Nozzle, Cheddar Biscuit, Cabana Boy, Chardonnay

FNGs: None

Other PAX: None

Warm up Mosey all the way around to playground for a countdown by 5 from 20 with pull ups, merkins, squats and step ups

Burpee line buildups with broad jumps and running

Murder bunny relay


Total count: 9

PAX: Pledge, tank, letc, Squeegee, Beater, Goober, tinydancer, Spandex

FNGs: None

Other PAX: None


Seal clap x 25 Hillbilly x 20 Mountain climbers x 15 Gravel pickers x 12

We ran North, South and West… little hard to run much further East at WB. Around 4.5 miles and strong work.

COT and prayers for those grieving, dealing with loss or with mental health. Prayers for Beater who is leaving us.

It is a pleasure to lead such a fine group of men!

  • Kix

Total count: 5

PAX: R-X, Busted Grill, Hips Don’t Lie

FNGs: None


Warmarama 20 x Seal Claps 20 x Sun Gods 20 x Windmills 20 x Sprinklers 15 x Grass Cutters


Rock and Roll 1 Dip 1 Step Up / Box Jump Increment each time and see how many you can up to AMRAP-ish for 3 minutes

Four Corners Traverse the small patch of grass at the AO (about 100' x 25') 4 corners - 10 Foxholes each Foxhole = WW1 Sit-up and Merkins

Next 4 corners

  • 5 Carolina Dry Docks / Upright Rows
  • 10 Bobby Hurleys
  • 15 Overhead Press Then 10/15/20 Then 15/20/25

Yet another 4 corners

  • 5 Hand-Release Merkins
  • 10 - Apolo Ohnos
  • 15 - Mamba Night Clubs Then 10/15/20 Then 15/20/25

Back to the AO for 2-3 minutes of War Hammers (World War II situp into 4 American Hammers)

Final Countorama: 5


Announcements, Prayers and/or praises

  • Praises for recovery of Hips Don’t Lie’s family
  • Praises for Busted Grill’s M’s recovery from tongue cancer
  • Hot Tea in the clubhouse followed!

Closing Prayer

Total count: 2

PAX: Piglet

FNGs: None

Other PAX: None

We ran. Keeping the dream alive, one step at a time ????

Total count: 9

PAX: Jewel, Wahlburger, ChutesNLadders, SockPuppet, Drip, puddle pirate, Tripwire

FNGs: None

Other PAX: Kiwi

Mosey to the parking garage Warm up: Side straddle hop x 50 Arm circles x 10 Arm circles reverse x 10 Pebble Pickers x 10 Thang 1 4 Corner Circuit (10 reps count down) We made it to Round 7 V-Ups Sprint Hand Release Bear Crawl/Crab Walk Bonnie Blair Sprint Bear Crawl/Crab Walk Wall Sits Balls to the wall Jack Web 1 to 4 Mosey back to AO