Total count: 5
PAX: Cane Pole, hooch, The Mountie 910-538-0440, Whirligig
FNGs: None
Other PAX: None
Five pax ran! We ran up stairs and down stairs, we ran in circles and at times we ran fast! Strong work by all in the stadium today!
Prayers for Cane Pole and Mountie's families and for my neighbor. Pleasure to lead as always.
Total count: 14
PAX: tinydancer, Blue Steel, Pony Express, Heisenberg, Nozzle, Pixel Pusher, Banjo, Goober, Spandex, Squeegee, Bing, F3 Fletch
FNGs: None
Other PAX: Raygo
Numberaroma with 14 plus 1( Skeeter) Warmaroma with 25 SSH, 25 Cobra Squats, 25 Toy Soldier The Thing included 2.6 miles dropping ever .25 miles to do 25 double count Mtn Climbers. We passed goose poop pond and did some steps. As we pass the memorial we dropped and did 22 Merkins in the memory of the fallen. Continued through the park and the last quarter mile we sprinted giving it all we had. Once we got back to the AO we did 25 V UPS and finished with the Tiny dancer(broga). Finished in a center of trust remembering all the PAX that are struggling physically mentally in their personal lives. And giving thanks to all we have and praising DeLorean for her success.
Total count: 13
PAX: Picasso, Shakespeare, 10 count, Bellagio, Frosty Pupil, OTC, Chop Shop, Fresh Prince, Sparky, It Wasnt Me, Spin Doctor
FNGs: None
Other PAX: Jagger
Warmorama then off to the tennis courts. Broke up into teams of 3 and did some relay ladders using a mix of broad jump burpees, bear crawls and straight up running. Pax who weren’t on the court were doing jumps on the fence or Peter Parker burpees. Hand releases merkins and lunges for the 6. Some abs in the middle of relay races. Back to the AO for ring of fire squats, merkins and bridges.
Covid is still real…find the balance of living your life and minimizing unnecessary risks. Stingray to the Sea 6/18…ask @undersiege Yoga in Ogden Park 5/21 led by TKO, aka Mrs 10 Count. Habitat for Humanity 5/21. Frosty Pupil led us out in prayer.
Total count: 15
PAX: Spotlight, Bambi, Luda, Oaken, earbud, Crockett, Beachcomber, Mr Noodle, Bait and Switch, SDB, Pony Express, U03F864R8AC, Cane Pole, Amy Grant
FNGs: None
Other PAX: None
Warmaroma 5 DK 11 Jack rabbits 22 Mericans
Thang1 Jump squat / burpee ladder to 10 Jack Webb w coupon
Mosey to wall behind visitors center
Thang2 Wall jump rinse 24 Ircans Dericans Dips BBSU
Thang3 11s - star jacks / dive bombers Bear crawl to flag pole and back
AO plank - Mary
COT
Total count: 13
PAX: SOL, Kix, Trump, Ugly Stik, The Flying Wasp, COOKIE, Hush Money, Bing, Pumpkin Pie Chart, Nozzle, Dumbledore, Flight Nurse
FNGs: None
Other PAX: None
3 force challengers joined us from up north. Ran to the golf course to do runs up and down the hill. Ran back towards the AO. Monkey humpers and pickle pounders in front of O2. 3 PAX who shan't be named decided they didn't want to finish the workout and were done by 6:10. Everyone else (including all Force challengers) continued in a lap around the park. 3 PAX were undeservedly waiting for COT, so we kept running until 6:17 to out last them as the angrily peeled out of the parking lot.
Total count: 5
PAX: Pixel Pusher, Big Sky, McFly
FNGs: None
Other PAX: Funfetti
Lots of Pull -ups and Merkins and Squaty things... then we ran in circles and then finished with a Dora doing these things where we lifted our legs like Jane Fonda and talked about wearing leg warmers.... I mean sort of something like that!
Total count: 7
PAX: Pledge, Dino, Goober, Spandex, Trump, Squeegee
FNGs: None
Other PAX: None
Warm-o-rama: SSH X 30 IC, Hillbillies X 10 IC, OYO Stretch
The Thang: We ran a a double loop up Channel and over the bridge, past the beach bars to Stone Street, back up the beach to John Mercer's Pier, did an out and back bridge run, indian ran to Blockade Runner and back to the bridge before finishing with a mosey back to AO with a slight detour through the neighborhood.
COT: Prayers for the family of Kenny Gesperson, who died recently after a sudden illness. Happy birthday to my oldest 2.0 Jaguar. He's 9 today!
Total count: 3
PAX: Snickers, Foo Foo
FNGs: None
Other PAX: None
Super fast Warm Up
Little Baby Arm Circles Side Straddle Hops Squats
The Thang
run to Aldi
11's at the loading dock
derkin style shoulder taps
lunges for travel to curb
Mike Tysons
Mary
Pax call the ab excercise
COT
recap of SLT meeting between Cape Fear and Bruco.
Discussed the launch of F3 Bruco
June 11th clear your morning. We will have a convergence style work out with a ceremony and breakfast afterwards.
prayed for my mom, Beaufort, and Goofy.
All dealing with physical issues.
Reach out to those Pax.
Total count: 14
PAX: Backflow, Overruled, Doormat, Clueless, UCB, twinkle, Ramses, Stiff, Foot Fetish, BLACK LUNG
FNGs: Cavalier, Pig Burglar
Other PAX: Flyboy
14 HIMS Pounded the pavement @ the waterfront for Tuesdays edition of the Lightships Ruck N Run!
Total count: 11
PAX: Nozzle, Sparky, Pumpkin Pie Chart, Picasso, Kopi Luwak, Shakespeare, GTA, Bing, Under Siege, Phanatic
FNGs: None
Other PAX: None
EC: Phanatic and I for kettles
Warmups:
Thang 1: Tortuga and the Hare. -ruckers head one way, runners the other on big bear. When meet turn around and come back. All got 3+ and some 4+
Prayer request: PPC open table to meet with person coming out of foster care, BG Nest to help women to go through pregnancy,
Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 5/21-We will be working on miscellaneous framing and roof sheathing at 1022 Fitzgerald Drive!
Stingray to the Sea: -when: June 18, 5:00am -what: ruck to Baywatch, do Baywatch, then ruck back. 10 mile CSAUP???? -25 to next scholarship and do event earns a patch -join the channel for info
Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE
Tobytalk: -Thursday at 6:30pm -Location this week: Outer Dunes. Bahn Sai food truck
The first ever F3 Cape Fear Scholarship is here! Pending announcement of winner.
Savage Race June 4th Charlotte. Join the Stingray team. Contact 10-Count for info.
Total count: 12
PAX: Jacob Garrett, ATARI, SOL, DadBod, Banjo, Goat, Roadie, Jiffy Pop (JP), Pixel Pusher, McFly, niles
FNGs: None
Other PAX: None
Sprints on top of the P deck. Mosey to track. More sprints. Mosey back. Stairs. Strong work by all
Total count: 4
PAX: Hammer Head, Lightning, Whirligig
FNGs: None
Other PAX: None
Warmarama Seal Claps 25x Arm Circle - small/large Squat Jumps 15x Ruck Swings 15x Ruck Merkins 10x
Ruck Up - Bags to the Beach
Tide was pretty high this morning but we found a dry mound of sand close to the surf
Warm up - Sandbag Getups 20x
PAX Hi Plank Tunnel with Ruck on at surf line
8 Rounds - Ruck On - Complete together
Robbie Miller inspired counts - supposed to be 12 rounds - since we only got got 8 - that’s four rounds OYO at home PAX!
COT Counterama Namerama Prayers
Honor and a pleasure!
CanePole
Total count: 5
PAX: Hips Don’t Lie, pez, Snooki
FNGs: None
Other PAX: Wickef
Warmup: seal claps, windmills, imperial walkers, stretch The thang: Dora accosted me yesterday about the lack of respect she gets in F3. Tired of occasional one and dones, she felt victimized. So here’s a little love to you Dora: Dora1: 100 partner assisted sit ups, No run, 200 squats, partner runs to fire pit, does 2 burpees and returns, 300 single count sshs, fire pit, 2 burpees and return. Dora2: 60 leg throw downs, no run, 150 Bobby Hurleys partner runs to wall and does 2 hop ups and returns, 200 lbcs, wall, 2 hop ups and return. Dora3: 50 dips on wall,no run, 100 crunchy frogs, run to end of road and do 2 deep lunges and return, 150 step ups, end of road, 2 deep lunges and return. Back to flag for Mary, gotta keep these women happy. Some day I’ll give Pearl on a string some love. Flutter kicks, heels to heaven, American hammers, named on the spot Ugg’s by Pez, and side planks. COT: Good personal share time, praises and prayers. Thanks for the opportunity, beautiful morning. BG
Total count: 5
PAX: Offering Plate, Rip Rap
FNGs: None
Other PAX: SpinDoctor Dem Apples
Warmarama: SSH x 20, Imperial Walker x 20 Raise the roof x22, Little Baby arm circles forward x 10 then reverse x 10, slow Pebble picker x10 Mosey to the loop Hold Plank for the six 20 merkins oyo Thang: Broad jump burpee to reach first light pole, 50 LBC, rinse and repeat times 3. That’s three light poles deep Mosey the remainder of the track back to the start Hold Plank for the six 20 merkins oyo Lunge walk two light poles (Q modified distance to keep each circuit semi even), 20 merkins, rinse and repeat times 3 Mosey the remainder of the track back to the start Duck walk two light poles, 20 big boy sit-ups, rinse and repeat times 2, cut short for time Mosey back to the flag
Total count: 8
PAX: SEAHORSE, Kramer, Crockett, NAPA, Chernobyl, Bada Bing, Beachcomber
FNGs: None
Other PAX: None
Warm-o-rama: Merkins, Soldier Boys, Gravel Pickers, Dark Troopers
Partner Stations:
Bear crawl and lunge to picnic tables. Perform various exercises on tables: dips, incline merkins, etc.
Bench jumps - led by Napa...50 total.
Backpedal to AO
COT: Shared a brief message about gratitude.
Total count: 12
PAX: twinkle, Stiff, Termite, Foot Fetish, Big Tuna, Overruled, Stevia, Clueless, Top Hat - Rob Potter
FNGs: None
Other PAX: Boilermaker, Wolverine
Warmup: Pebble Pickers Moroccan Night Club Imperial Walkers SSH
The Thang: Burpeefest 2022
3 rounds. 5 sets in each round. DORA style.
Round 1: 15 Merkins while partner beat crawls 30 yards and lunges back. Finish 15 Merkins then burpees until partner returns. When each finish 5 rounds, round around park then return for next round.
Round 2: Same as round 1 EXCEPT 15 flutter kicks.
Round 3: Same as round 1 EXCEPT 15 American hammers.
Finish with 60 seconds of low plank.
Name-o-Rama. COT: prayers for Top Hat’s assistant, SANE nurses in our area and our men and women fighting for freedom around the world.
Happy Monday and have a great week boys!
Total count: 7
PAX: 10 count, blood donor, Frosty Pupil, Pledge, Sparky, Chop Shop
FNGs: None
Other PAX: None
Monster Factory 500
Warmups:
SSH Imperial Walkers Mountain climbers Downward Dog to Cobra Pose Merkins Pebble Pickers Abe Vigodas
Main Thang:
Indian run to pull up bars
40 pull-ups 50 dips 60 merkins 70 squats
Mosey to the parking lot. Bring up into 3 PAX teams. One pax does merkins on one end the other BB sit-ups. 3rd pax runs from one side of the parking lot to the other and trades place. Repeat until 500 reps are done of each exercise.
COT:
Prayers for my friend Kenny’s family Prayers for Pledge’s friend, Chad Prayers for Frost’s coworker, Cam’s family Prayers for 10-counts daughter
Total count: 10
PAX: Whirligig, Dogwood, Beachcomber, Matt Foley, Whaler, Hoosier Daddy, Rawhide, Lightning, Cane Pole
FNGs: None
Other PAX: None
warmorama Seal jacks x25 IC merkins x10 IC mountain climbers x15 IC copperhead squats x10 IC pebble pickers x10 IC
thang 1 10 pull ups 20 merkins 30 WW2 40 JB Squats x3 rounds MARY: whoever finishes first trades licks with various exercises
thang 2: x5 Carolina Dry Docks x10 toes to bar or as close as you can get x15 star jumps 3 rounds
thang 3 balls to wall with each PAX calling out 10 counts peoples chair with each pax calling out 10 counts x15 donkey kicks with sound effects for good measure
COT: Praises for double digits at Screamin' Eagle. Prayers for Rawhide, Matt Foley, and YHC's M's as we all have some more 2.0s on the way. As always it is a pleasure and honor to lead. Amy out!!
Total count: 10
PAX: BabyBack, Kramer, Green Thumb, Sugar Rush, Scar Tissue, Drip, Bait and Switch
FNGs: None
Other PAX: Clean Cut, Knee High 2
Did a modified Dora with 5 parts for the acronym “MAMBA.” 100 reps for each exercise while partner lung walked or bear crawled to fixed point and back
Merkin Alarm Clock Mountain Climber Burpee American Hammer
Total count: 16
PAX: Flight Nurse, SDB, Crockett, tinydancer, Gump, Top Cheddah, Goat, SOL, letc, Jiffy Pop (JP), McFly, Banjo, DadBod
FNGs: None
Other PAX: Pot Head, Funfetti
We Warmed Up
The Thang... 10-1 each arm Swings Cleans Squats Press Lawnmower Pulls Merkin / Run
The next Thang Curls & Triceps Relay.
The last Thang Broga
COT prayers for our F3 PAX and to all the moms in our lives.
Total count: 8
PAX: Cane Pole, Amy Grant, GEN-X, trolleystop, Lightning, Flight Nurse
FNGs: None
Other PAX: Mountie
EC Ruck
Warmup - SSH, Mountain Climbers, pebble pickers, burpees
Mosey to boardwalk
10:00 amrap - 10 burpee box jumps, 20 Freddie Mercurys, 20 wall dips, 20 mountain climbers
Mosey to beach
10:00 amrap - bear crawl down, 50 lbcs, burpee broad jumps back, 25 merkins.
Recover in the ocean
Mosey back to AO
Stretch oyo
COT - Remember mothers, celebrate anniversaries, admire creation.
Total count: 11
PAX: Blue Steel, tinydancer, Vogue, Beater, Squeegee, Heisenberg, Spotlight, Fiat (Brian Ecclesine)
FNGs: Coupon
Other PAX: Sky Net
Warmarama 10 Michael Phelps 20 Imperial Walkers 10 Chain Breakers 30 Mountain Climbers 8-1 Motivators
The Thang
Snake Run to ICRealty
Growing Pains 30 reps of each exercise 3 count hold LBCs WW2 Sit-ups Superman Pluses V-Ups
Snake Run to Beach access via Stone Street
Partner carry: 1 pax carries 1 pax to the flag approximately 40 yards down the beach. Both pax run back and each carry another pax to to the flag. Rinse and Repeat until all pax are carried across to the flag.
Deconstructed Burpees Set up 2 lines approximately 25 yards apart. Do an increasing set of exercises at each line and sprinting to the other line after completing each set.
Round 1: squats. Do 1 squat, then run to the other line. 2 squats and run back. Repeat until 8 rounds are completed.
Round 2: Squat + Stump-jumper.
Round 3: Squat + Stump-jumper + Merkin
If you finish early, do 4x4s until the 6 is in.
Jump in the ocean
Snake Run back to the AO
Mental Health Merkins 10 tempo merkins in cadence. Do these as a reminder to watch out for your fellow pax (family, friends and neighbors) and check in on them. Most people won’t reach out for help but a call or smile could change their day.
COT: welcome FNG Coupon. Thanks Blue Steel for EHing him. Prayers for Butterknife who is on IR again. Prayers for all those unspoken.
Thanks for a great morning F3 Cape Fear and for those who shared a beautiful morning at the ocean. Love you guys! - Steak Knives out.
Total count: 12
PAX: Bing, letc, Mr Perfect, Kramer, SONG BIRD, Footsie, FreeFlow
FNGs: None
Other PAX: Knee-High2, Guppy, 24Keys, PrimeTime
Welcome to The Combine
F3: Our mission is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.
Credo: “Leave no man behind, but leave no man where you find him.”
5 CP:
WarmOrama
CountOrama
Thang 1
.50 mile loop Mosey
Thang 2
Thang 3 Half Court: Alligator Merkin Big Boy Sit Ups x 24 Half Court: Bear Crawl
Thang 4 BING Low Impact Stretching
CountOrama NameOrama
12 TBD: Grace Wins LIVE w/FreeFlow Jun11 0700 South Beach BrunCo
CoT Announcement Praise Prayer
Coffeeteria The Roastery
Total count: 8
PAX: Goggles, Worms, Beaker, Snowman, Munster, GeoBach, Homeland
FNGs: None
Other PAX: None
Warmarama SSH Arm circles Forward Lunges Reverse lunges Pebble pickers Abe Vigodas
-Thang 1 - Pryamid Pull-ups: Work your way up from 1 pull-up to 5 pull-up. Complete 10 murkins and 20 squats after each set of pull-ups.
-Thang 2 Green Mile: Jog 1 mile
-Thang 3 Pass the Love: Hold plank in line with HIMs. Pass the love up and down the line while someone completes a circuit course. Love is the nickname of a 20# sandbag
-Thang 3 Ladder Sprints
COT: (1) prayers for GeoBach as he fights to stay in the Marine Corps. (2) praise update: Beaker’s son was accepted into Physical Therapist school
Total count: 1
PAX: Sugar Rush
FNGs: None
Other PAX: None
Warmorama: Stretch SSH
After a few minutes of contemplating driving back home - just said screw it - I’m here mine as well not waste my morning. Modified my original workout after mosying a few laps around Legion parking lot.
Thang 1
Cardio Burn Tabata 30 minutes of work broken down into 6 exercises to be done 20 seconds on, 10 seconds rest, repeat for 4 minutes. 1 minute rest between exercises. This is harder than it sounds! • Merkins • Squats • Side Straddle Hops • Air Chair • Mountain Climbers • Overhead Press
Mary (all x 15 in cadence) • Boxcutter • Low Slow Flutter (arms out to the sides, not under your butt)
COT Reminded this morning of why F3 exists and why I don’t go to gym by myself. Not the same. I know many have been there- All is well and live to Q another day. Strong work out their PAX
Total count: 7
PAX: NAPA, SOL, Jiffy Pop (JP), SDB, Pixel Pusher, McFly
FNGs: None
Other PAX: None
warm up yoga: sun salutations x2 with side plank Warrior 1, 2, reverse
warmorama: ssh x25 toy soldier x25 Gravel pickers x15 mountain climbers x20
Mosey to pull up bars. Gorilla beatdown: in teams, each man does rounds of 40-30-20-10 of push up lbc squat each round Rinse with 5 pull ups 5 burpees 5 reverse lunges each side
Mosey to basketball court. cool down wide forward fold bridge hold x2
COT: fuel depot crew stopped by for countorama. steakknives, 2.0 injury recovery SOL, we all won the lottery, 1 in 4 million! flight nurse, be proactive with your spouses and partners. don't let things smolder, there are people to talk to, get on it before it is too late.
BOM: grateful to you all for bringing me in and empowering me to lead.
Total count: 12
PAX: Pumpkin Pie Chart, Shakespeare, Sparky, blood donor, Cabana Boy, Picasso, Bing, EOM, Garth, Under Siege
FNGs: None
Other PAX: Jagar
EC: BD and me 3mile ruck, Garth, EOM and Shakespeare several mile run
Warmups:
Thang 1: Broga
-downward dog sequence Hip opener to pigeon To Cobra
-plank sequence-child’s pose after each Low to high plank-10 knee touches in between Hold one leg up One arm up
-warrior sequence
-Sit bone sequence Cat to cow Bow Half boat to full boat Bridge Fish Shoulder stand
When finish sequence run up and around bleachers
Prayer request: sieges friend who passed and family go fund me, Frosty and Sparky co-worker
Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 5/21-Location TBA
Stingray to the Sea: -when: June 18, 5:00am -what: ruck to Baywatch, do Baywatch, then ruck back. 10 mile CSAUP????
Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE
Tobytalk: -Thursday at 6:30pm -Location next weekTBA
The first ever F3 Cape Fear Scholarship is here! Pending announcement of winner.
Savage Race June 4th Charlotte. Join the Stingray team. Contact 10-Count for info.
Total count: 15
PAX: cannoli, Circuit breaker, Foo Foo, Goofy, In The Game, Waldo, Fretwork, Jewel, Burlap, Canary, BLACK LUNG
FNGs: IPS
Other PAX: Shark Bait, Double Stuff
F3 Scorpion
Mission
Warmarama:
8 burpees 24 Seal Claps 8 Windmills 8 Soulja Boys 8 Dark Troopers 24 Raise the Roof 24 Mamba Nightclubs 8 burpees
The Thang
Killer Bees
Broad Jump 10 yards 10 burpees 10 Bonnie Blairs DC 10 big boi sit ups
Broad jump 10 yards 10 burpees 10 Bonnie Blairs DC 10 big boi sit ups
Broad jump 10 yards 10 burpees 10 Bonnie Blairs DC 10 big boi sit ups
Bear Crawl back 30 yards
2 rounds
Mosey to Wall
Partner iDora 50 HR merkins 75 thrusters 100 DC flutter kicks Partner holds balls on the wall during rotation
Mosey to AO
F2L- Canary Q’d 10 merkins In The Game Q’d 15 SSH
Namearama COT Prayer
Mamba Prayer: Father, right now we kneel before you and pause to give you our prayer and receive your presence. We bless you. We thank you for F3 and the ability to be here. One day we will not be able to do this, but today is not that day.
Father, this week in particular we ask that you propel the mission of F3, particularly our value to be "Open to All Men." We know this is not only central to our mission; it's also central to your heart. We are grateful for every man in this circle, and we know there are many yet to come. As leaders and HIM's in our communities, we are not content with the status quo. We refuse to allow things to remain as they are. We are not OK with the hurt, the division, the hatred, and the animosity between our fellow humans. Today, we boldly declare that this circle will grow, not only in numbers, but also in love and unity and diversity. We declare this circle will be open to every man in our communities - including men of every ethnicity, economic status, education level and age. We will work hard to reach all kinds of men because we are better with them.
Father, touch every man in this circle today. Inspire him, fill him, mold him, and develop him into a High Impact Man. This we pray in Jesus' name, Amen."
#mambaout
Total count: 7
PAX: Brackish, tinydancer, Picker, Dream Crusher, earbud
FNGs: None
Other PAX: Clean Cut
Warm up, mosey to sand, sprints to the pier. Dora: 100 power burpees 200 WWI sit ups 300 jingle boy square. Runner: weave through pylons, run back. More sprints 11s: Bonnie Blairs + burpees. Bear crawl down to water, squat jump back to top of hill. Sprints back to entry point, mosey back to AO
Total count: 1
PAX: Doormat, Overruled, Round Up, JazzyJeff, twinkle, Termite
FNGs: None
Other PAX: None
2 runners and 5 ruckers for a sunrise stroll around Southport! The runners were fast and the ruckers kept a steady pace while everyone enjoyed the fitness, fellowship and faith today!
We finished together with 10 burpees for all of our miliary including Flyboy along with anouncements, namearama and closing prayer. Thanks for coming out today!