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Total count: 6

PAX: Goldfinger, Inches Short, Slider, Mike Prochaska, Wahlburger(Kyle Kinder)

FNGs: None

Other PAX: None

Mission statement ✅

Operational Detachment Alpha (ODA)

(A team )is the heart and soul of Army Special Forces. There are 12 highly trained soldiers -- primarily ten non-commissioned officers, a warrant officer, and a captain.

We did the GoRuck ODA WOd in honor of the Bragg Heavy, Tough, and Light.

Warmorama

The prescribed weight is 30 lbs

Squats x 20 Toy Soldiers x 10 Merkins x 10

Ruck up and head to the beach for some stars ????????✨  you probably didn't see them from your overlit park.

The thang: GoRuck ODA WOD

12 rounds( got 9 in)

12 deadlifts 12 rows 12 cleans

Suitcase carries to the next beach access

12 curls 12 overhead press 12 Squats

Suitcase carries to the next beach access

12 ruck swings 12 Press 6/6 lungs

Rinse & Repeat

COT ???? Ruck & prayers WahlBurger was our 6th man. Prayers for this HIM.

Cornado club after Sandman ✅

Total count: 12

PAX: Steak Knives, Raygo, mr.kotter, Jingle, Flight Nurse, Chernobyl, Pumpkin Pie Chart, Salty, Captain Jack, Dixie Chick

FNGs: None

Other PAX: Bono ENC

Heat a Rama Seal claps - got made fun of so 10 burpees Burpees Mericans Groiners Mountain climbers Chain breakers

Thang 5 Mericans 5 groiners 5 BBSU 5 squats 400m run every 5 min 240 rounds

Dixchix set th o/u at 55 burpees so we did 60.

Cot

Total count: 4

PAX: Chop Shop, Dollarweed, Yak

FNGs: None

Other PAX: None

EC: shield lock ruck me and Yak.

Warmorama: 10 chain breakers Hillbillies Imperial walkers

Thang 1: Rocky 2 repeat! -get partner! Get a jump rope. One runs or rucks parking lot. Other jumps rope until they get back then switch.

Ended with quick mile around the park!

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Chops daughter. My daughter and her internship.

Announcements: The Goat : -When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. This will be a convergence abridged beatdown. The Goat inspired!

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: TBA

Reminder: “ How you do anything is how you do everything.”

Total count: 4

PAX: Pumpkin Pie Chart, The Processor, Magnito

FNGs: None

Other PAX: None

After the Warm-o-rama we did a Dora with coupons consisting of 100 shoulder press, 200 squats and 300 LBCs. The partner not doing the exercise ran down to the next median, did 10 rotations on the jump rope and ran back to flap jack.

Then we did a partner workout where reach partner did 10 reps of an exercise before switching to jump rope. We did 5 rounds of each exercise. In between exercises, we lunged down to the next median and back.

We finished up with pax delight Mary.

COT: Prayers for my M's 91yr old grandmother and her husband. The husband has dementia and his children are moving him out to Idaho from Virginia. Prayers for the situation and safe travels for The Processor.

Total count: 16

PAX: Buddy the Elf, E6, DadBod, Gump, Jingle, letc, niles, Pixel Pusher, SOL, Tom Sawyer, hoveround, Dalton, mr.kotter, Tiny Dancer, Lamar

FNGs: None

Other PAX: None

11 runners 6 Ruckers warmed up together

Pollen index high. Ran through wildflower preserve first to gain immunity. Took some trails through new student housing with a killer runway for a sprint. Continued the run through the woods ending at the parking deck. Parking deck was Mr.Kotter special - intervals up and down.

COT Goat ruck BRR

Total count: 14

PAX: Washed Up, Liberty, Steak Knives, Slider, Goldfinger, Wahlburger(Kyle Kinder), R-X, Crockett, Oaken, Cherrypicker, Bambi, Bartman, Ta-Da

FNGs: None

Other PAX: None

WARM-A-RAMA 20 SSH ic 10 Chain Breaker ic 10 Mamba Night Clubs ic 20 Arm Circles ic 10 Hallelujah’s ic 10 Cherry Pickers ic Samson hold 20 sec

COUNT-A-RAMA

THE WORK Mosey to The courts for 11’s DIVER MERKINS / BIG BOY SIT-UP

Mosey back to the flag for RU1 Coupon Circuit Heavy chain / heavy shackles / logs / Cindys/ heavy weight belt / - perform designed workout while timer runs out and back / rotate

NAME-A-RAMA

Circle up / Moment of Silence(unspoken prayers) spoken prayers/ baseball player tournament injury, Everyday Men, Fathers, Husbands- struggle Every F3 post with you HIM’s I become stronger because of you. This is what EVERY MAN NEEDS. Honored to have lead the SWAMP this morning. RU1 out. Strong work

Total count: 5

PAX: Tombstone, Short rib, Redline, The Mountie

FNGs: None

Other PAX: None

5 pax for a leisurely stroll through the state park for 4+miles. Redline with some solo EC and got over 6 ???????? Keep checking in on your F3 brothers ???? ????

Total count: 8

PAX: Busted Grill, Snooki, Pez, Tartan, Mint Julep

FNGs: None

Other PAX: Cola, Da Rock

YHC, inspired by the classic rock song 96 Tears—a song voted #213 on the Top 500 Classic Rock Songs by Rolling Stone Magazine; led the Lightkeepers into the gloom for a chilly beatdown to celebrate the Easter Season and the birthday of the Queen of Soul, Aretha Franklin, born March 25, 1942.

Thing 1 What was planned: After a brief warm up and safety brief, the PAX split into two groups of four and given two bricks each (provided by COLA) to carry over the bridge into the gloom.

Awaiting the PAX were bunny ears, Easter baskets filled with candy, 20 lbs stretch bands and a 100 ft Bunny Trail marked with pastel colored Easter Eggs that they would hop, crawl, karaoke and run through as follows:

RD 1 Playlist: 96 Tears — Big May Belle

PAX 1 - Began 96 Starfish / WW1 Sit Ups.

PAX 2 - Wearing bunny ears, picked up two bricks and Murder Bunny (modification Alt Lung Hop) down the Bunny Trail to Easter Egg post # 5

At post #5, PAX exchanged their bricks for two plastic Easter Eggs then; karaoke to the end of trail, to drop their colored eggs into two candy-filled Easter Baskets.

Return: back peddle to egg post 5, pick up their two bricks and continue backpedaling to PAX 1, Rinse and Repeat to 96 reps per group.

T-Claps to Snooki for his display of strength and determination during the Murder Bunnies. YHC and the rest were hugging the ground, cursing the Q for this madness.

Rd 2 Playlist: 96 Tears — ? and the Mysterians

PAX 1 - Began 96 Merkins

PAX 2 - Wearing bunny ears, picked up two bricks and lunge walked down the bunny trail to egg post #5 then; dropped bricks, picked up two plastic eggs, karaoke to the end of the Bunny Trail and dropped the plastic eggs into Easter basket at the end of the trail

Return: PAX back peddled to pick up the two bricks at egg post #5, then backpedaled to PAX 1. Rinse and repeat to 96 reps.

Thing 2 Playlist

Get Up (Feel Like. Sex Machine — James Brown

GO — Common

PAX 1 Wearing bunny ears Imperial Walked the complete Bunny Trail (100 ft) performed (5) Chain Breakers at the 10 Easter egg post; sprinted backwards to PAX 2, rinse and repeat.

PAX 2 Began 96 Alternate Arm Curls with 20 lbs band or bricks until PAX 1 returned; rinse and repeat with PAX 1.

Note: YHC had planned for all PAX to drop whatever they were doing mid song and Bunny (Monkey) Humps when James Brown commanded everyone to “Shake Your Money Maker.”

By this time YHC was dazed and confused and called an audible to leave this out.

Thing 3 Easter Egg Roll (Crawl) Playlist

Crawling and Numb — Linkin Park

By this time, everyone was gasping for air but only getting a mouthful of pollen. YHC next had the PAX Bear or Soldier Crawl (50 ft) down the Bunny Trail; stop at egg post 2-5 to perform 5 alternate shoulder taps, before raising up and backpedaling to the start point.

Thing 4 Playlist — Rock Steady Birthday Tribute to Aretha Franklin

YHC to honor Aretha Franklin on what would have been her 82nd birthday, led the PAX through the final 4 exercises based on Aretha’s call in song to:

Rock Steady — Mike Tyson

Move Your Hips Side to Side — J /Lo

Raise Your Hands in The Air — Birddog

Baby, Baby — Lil Baby Crunches

With 5 minutes to spare, COLA at the Q’s request, led the PAX in 5 minutes of yoga to cool down and recover.

COT:

YHC updated the PAX on his recent visit along with 12 additional family members to visit his sister, a cancer survivor in Phoenix, AZ to surprise her in her 80th birthday.

Prayers for PEZ and his family as they deal with a mental health crisis with his daughter. Prayers that she will be restored and made whole.

Prayers also for Busted Grill’s friend Charlie, recently diagnosed with Alzheimer’s.

Prayers for the Lightkeepers and the F3 Brotherhood.

An honor to serve and be among these strong, seasoned HIMs.

Total count: 8

PAX: Busted Grill, Snooki, Pez, Tartan, Mint Julep

FNGs: None

Other PAX: Cola, Da Rock

YHC, inspired by the classic rock song 96 Tears—a song voted #213 on the Top 500 Classic Rock Songs by Rolling Stone Magazine; led the Lightkeepers into the gloom for a chilly beatdown to celebrate the Easter Season and the birthday of the Queen of Soul, Aretha Franklin, born March 25, 1942.

Thing 1 What was planned: After a brief warm up and safety brief, the PAX split into two groups of four and given two bricks each (provided by COLA) to carry over the bridge into the gloom.

Awaiting the PAX were bunny ears, Easter baskets filled with candy, 20 lbs stretch bands and a 100 ft Bunny Trail marked with pastel colored Easter Eggs that they would hop, crawl, karaoke and run through as follows:

RD 1 Playlist: 96 Tears — Big May Belle

PAX 1 - Began 96 Starfish / WW1 Sit Ups.

PAX 2 - Wearing bunny ears, picked up two bricks and Murder Bunny (modification Alt Lung Hop) down the Bunny Trail to Easter Egg post # 5

At post #5, PAX exchanged their bricks for two plastic Easter Eggs then; karaoke to the end of trail, to drop their colored eggs into two candy-filled Easter Baskets.

Return: back peddle to egg post 5, pick up their two bricks and continue backpedaling to PAX 1, Rinse and Repeat to 96 reps per group.

T-Claps to Snooki for his display of strength and determination during the Murder Bunnies. YHC and the rest were hugging the ground, cursing the Q for this madness.

Rd 2 Playlist: 96 Tears — ? and the Mysterians

PAX 1 - Began 96 Merkins

PAX 2 - Wearing bunny ears, picked up two bricks and lunge walked down the bunny trail to egg post #5 then; dropped bricks, picked up two plastic eggs, karaoke to the end of the Bunny Trail and dropped the plastic eggs into Easter basket at the end of the trail

Return: PAX back peddled to pick up the two bricks at egg post #5, then backpedaled to PAX 1. Rinse and repeat to 96 reps.

Thing 2 Playlist

Get Up (Feel Like. Sex Machine — James Brown

GO — Common

PAX 1 Wearing bunny ears Imperial Walked the complete Bunny Trail (100 ft) performed (5) Chain Breakers at the 10 Easter egg post; sprinted backwards to PAX 2, rinse and repeat.

PAX 2 Began 96 Alternate Arm Curls with 20 lbs band or bricks until PAX 1 returned; rinse and repeat with PAX 1.

Note: YHC had planned for all PAX to drop whatever they were doing mid song and Bunny (Monkey) Humps when James Brown commanded everyone to “Shake Your Money Maker.”

By this time YHC was dazed and confused and called an audible to leave this out.

Thing 3 Easter Egg Roll (Crawl) Playlist

Crawling and Numb — Linkin Park

By this time, everyone was gasping for air but only getting a mouthful of pollen. YHC next had the PAX Bear or Soldier Crawl (50 ft) down the Bunny Trail; stop at egg post 2-5 to perform 5 alternate shoulder taps, before raising up and backpedaling to the start point.

Thing 4 Playlist — Rock Steady Birthday Tribute to Aretha Franklin

YHC to honor Aretha Franklin on what would have been her 82nd birthday, led the PAX through the final 4 exercises based on Aretha’s call in song to:

Rock Steady — Mike Tyson

Move Your Hips Side to Side — J /Lo

Raise Your Hands in The Air — Birddog

Baby, Baby — Lil Baby Crunches

With 5 minutes to spare, COLA at the Q’s request, led the PAX in 5 minutes of yoga to cool down and recover.

COT:

YHC updated the PAX on his recent visit along with 12 additional family members to visit his sister, a cancer survivor in Phoenix, AZ to surprise her in her 80th birthday.

Prayers for PEZ and his family as they deal with a mental health crisis with his daughter. Prayers that she will be restored and made whole.

Prayers also for Busted Grill’s friend Charlie, recently diagnosed with Alzheimer’s.

Prayers for the Lightkeepers and the F3 Brotherhood.

An honor to serve and be among these strong, seasoned HIMs.

Total count: 9

PAX: Red Hots, Blue Steel, Trump, Brackish, Goober, Fancy, Tank, f3bobthebuilder

FNGs: None

Other PAX: None

A coin was flipped. Heads north end, tails south end. Heads it was and off we went. Chilly and windy but clear and beautiful out. Several fellas got coffee after at Sundays.

Total count: 6

PAX: Dad Joke, Class Clown

FNGs: Flying Squirrel

Other PAX: Checkmate, DadBelly

Warmorama 50 SSH, 20 merkins, arm circles

The Thang Partner up 1 partner drags tire, the other partner does 10 SSH, 10 merkins and 10 squats- runs to catch partner and swap. Every other swap walk backwards. ( DadBelly fell perfectly backwards into one of the tires!!! It was right out of a movie????) Mary 25 BBSU, 20 FK and plank

COT Prayers for Checkmate family member who is ill. Pray for purity. Pray for continuing strength and conditioning to be prepared for battle.

It's an honor to lead and be led.

FN

Total count: 6

PAX: Snooki, Stouffers, R-X, Buckeye, hoveround

FNGs: None

Other PAX: None

Larry Stuffers and family Jess lucket 24 hour fast next Thursday Spring break and convergence

Total count: 10

PAX: Chop Shop, EOM, 10 count, Buddy the Elf, Milton, Pumpkin Pie Chart, Bedlam, Dollarweed, The Alchemist

FNGs: None

Other PAX: None

EC: 24.3 with 10 count, Bedlam, Milton, Buddy the Elf, Dollarweed, and YHC YHC and 10 count took on the RX thruster weight of 95 lbs and 135 lbs. Remaining pax took on the GORUCK sandbag version. Strong work men and way to show up for Ogden Park!

Warm-o-rama: "Yoga Burpee" flow 3 legged dog yoga flow 10 to ... 6 of SSH, mid SSH, no leg SSH, hop (YHC called recover early... inches short of completing) Count-o-rama

Mosey to speed bumps

The Thang: Burpee over speed bump (double hop overs on the double speed bumps) Added one rep of burpee overs at each speed bump Run/jog/moan to each speed bump in the park .... once again YHC called recover early

On the way back to start we picked up our 6's and did 5 merkins in cadence at each speed bump.

... once again YHC called recover early and skipped the last 2 speed bumps

This is where the PAX called out YHC, and thus, named the workout Inches Short

We had time for a preview of my birthday Q for next week, named 36x36: 10 derkins 10 box jumps 10 jump overs 10 bench dips 10 Bulgarian Split Squats L-leg 10 Bulgarian Split Squats R-leg 20 Walking Lunge 5 Chin-ups 5 Pull-ups 5 Dips 5 Knees-to-elbow

Mosey back to AO

COT Announcements:

  • April 13th, F3 Disc Golf Tournament at Arrowhead
  • Ville to Ville relay race
  • April 27th, Goat Ruck
  • EOM's son's baptism! Prayer requests:
  • 10 count's daughter Prayer

Total count: 5

PAX: mr.kotter, RoundUpOne, wristguard, sweatervest

FNGs: None

Other PAX: None

Taylor Phelps F3 Cardinal VQ. Cardinal tragically passed away on his VQ 1/11/23. He was 36, a husband, and a father of 2. We completed his workout in his honor this am. Carpe Diem

Warm-o-Rama: 15 Side Straddle Hops 10 Tempo Merkins 10 Flutter Kicks 10 Little Baby Arm Circles Forward 10 Little Baby Arm Circles Backward 10 Hallelujahs * 10 Knoxville Cherry Pickers 20 Sec. Samson Hold** 10 Willie Mays Hayes The Thang: Choose two points about 100 yards from each other - these will be Point A and Point B. Starting at "Point A" perform Set 1 exercises, then run to "Point B" and repeat those same exercises. Run back to "Point A". Repeat this sequence for exercise Sets 2, 3, and 4. Set 1 5 Burpees 5 Big Boys 5 Heels to Heaven Set 2 10 Burpees 10 Little Baby Crunches 10 Mt. Climbers Double Count Set 3 15 Burpees 15 Air Squats 15 Freddy Mercury’s Set 4 20 Burpees

  • Hallelujahs = a shoulder burn exercise. Hands up at ear level. Raise up to full extension I cadence. 1 up, 2 down, 3 up, 4 down. ** Samson Hold = Arms extended straight out like your pushing against two pillars.

Total count: 5

PAX: Hoosier Daddy, hooch, Tombstone, Redline

FNGs: None

Other PAX: None

Tour de picnic tables for a arm, leg, core exercise with intervals in between. Moved over to speed bumbs filled with Merkins.  Ended ring of fire and stopped at 50 to celebrates Tombs bday ???? ???? ???? ???? ???? ???? ???? ????

Total count: 25

PAX: letc, DadBod, Leroy Brown, Big Sky, Cat-call, SOL, Ta-Da, E6, Washed Up, Vandelay, Hold It, Beauty, Lamar, Bartman, Slider, Crockett, Sister Act, Steak Knives, Tom Sawyer, Jingle, Wapner

FNGs: 1, 2

Other PAX: Nakoma

Two groups of Kettle/coupon stations, roughly 40 yards apart, six stations at each end. One guy pulls the sled to the other end, joins the station, and somebody else grabs a slide and pulls it to the other set of stations. Did that for the entire time

Stations included : halos, jerks, curls, squat with an overhead press, American hammers, standing rows.

Total count: 11

PAX: Bedlam, NAPA, Jingle, Kramer, Special K, Bing, Gandalf

FNGs: DIZZY C

Other PAX: Bullfrog, CornerPocket

WarmOrama 24x SSH IC 24x Toy Soldiers IC 20x Mamba Nightclub IC

CountOrama 9

Rotating Station in 45sec intervals

Thang1/ Court1: 2v2 Basketball

Thang2/ Court2: 45sec & rotate Baseline to Half-Court 10lbs Med Ball between legs

Sideline: Heavy Jump Rope

Baseline: 10lbs Med Ball Overhead Taps Around Waist Around knees

Sideline: Speed Rope

Thang3: Full Court Basketball

CountOrama: 11

Announcements:

  • @nightclub Worship Night The Roaster 7 pm TONIGHT!!!
  • Arrowhead Masters Apr13 0900
    • The GOAT Convergence 0700 LLP

Prayer Coffeeteria The Roastery

Total count: 8

PAX: Micro Machine, Busted Grill, Duty (Scott Nelson), Hammer Head, Gump, Steak Knives, Buddy the Elf

FNGs: None

Other PAX: No

Just me and Hammerhead for II, the rest at Baywatch!

Warmorama: 10 chain breakers SSH breakdown countdown. Courtesy of Steak Knives!

Iron Island: Thang 1: Cannonball Run -get partner! Get a Cannonball! First run with it out to the boardwalk. One will do an exercise Dora style while the other runs the beach. Some exercises with the ball, some without. When exercise is without ball you will run the ball!

  1. 100 squats on bench feet release
  2. 100 big boys
  3. 150 shoulder press
  4. 150 heals to heaven
  5. 200 chest press
  6. 200 LBC’s

Baywatch: Thang 1: Cannonball Relays Team up with half team On each side. On the sides you’ll do called out exercise while one team member moves stone from one side to the next. Stone’s movement and exercises keep changing after all team rotates through 2 times.1 Round 1: big boys on sides and shoulder stone. Round 2: hand release merkins and run stone Round 3: heals to heaven and thrust stone

Thang 2: Blast circle Team circles up on stone. Person in center with stone does exercise while those on outside do hits- drop to ground and get back up each time the stone hits the ground. After a full round of hits you change exercise and do big boys on outside sitting up each time ball hits the ground. Exercises:

  1. Shoulder stone 5 reps
  2. Clean and press 5 reps
  3. Chest press 20 reps do 8 big boys during time pressing
  4. Shoulder press 15 do 5 hits before they finish

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Low tide!

Announcements: The Goat : -Who is this for? To spotlight our very own Goat as he fights ALS and to support the efforts to find a cure.

-What is ALS? Amyotrophic lateral sclerosis (ALS), also known as motor neurone disease (MND) or Lou Gehrig's disease in the United States, is a rare neurodegenerative disease that results in the progressive loss of motor neurons that control voluntary muscles.

-What is “The Goat?” A 13 mile ruck with 30 pound packs visiting The Goats old stomping ground’s and carrying a few coupons to represent the burden that this great HIM is also burdening. We will start at Long Leaf Park at 7:00am for a short beat down. We will then ruck to Wrightsville Beach Park for a short beatdown . Then we’ll head around the loop and then to Ogden Park for a final beatdown.

-The Cause: $20.00 is the asked donation which will go to the ALS Association to help fund their continued efforts to find a cure! Venmo funds to: Sean-Dwyer-83.

-When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start.

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA

Reminder: “ How you do anything is how you do everything.”

Total count: 8

PAX: Hammer Head, Buddy the Elf, Gump, Duty (Scott Nelson), Busted Grill, Micro Machine, Steak Knives

FNGs: None

Other PAX: None

Warmorama: 10 chain breakers SSH breakdown countdown. Courtesy of Steak Knives!

Iron Island: Thang 1: Cannonball Run -get partner! Get a Cannonball! First run with it out to the boardwalk. One will do an exercise Dora style while the other runs the beach. Some exercises with the ball, some without. When exercise is without ball you will run the ball!

  1. 100 squats on bench feet release
  2. 100 big boys
  3. 150 shoulder press
  4. 150 heals to heaven
  5. 200 chest press
  6. 200 LBC’s

Baywatch: Thang 1: Cannonball Relays Team up with half team On each side. On the sides you’ll do called out exercise while one team member moves stone from one side to the next. Stone’s movement and exercises keep changing after all team rotates through 2 times.1 Round 1: big boys on sides and shoulder stone. Round 2: hand release merkins and run stone Round 3: heals to heaven and thrust stone

Thang 2: Blast circle Team circles up on stone. Person in center with stone does exercise while those on outside do hits- drop to ground and get back up each time the stone hits the ground. After a full round of hits you change exercise and do big boys on outside sitting up each time ball hits the ground. Exercises:

  1. Shoulder stone 5 reps
  2. Clean and press 5 reps
  3. Chest press 20 reps do 8 big boys during time pressing
  4. Shoulder press 15 do 5 hits before they finish

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Low tide!

Announcements: The Goat : -Who is this for? To spotlight our very own Goat as he fights ALS and to support the efforts to find a cure.

-What is ALS? Amyotrophic lateral sclerosis (ALS), also known as motor neurone disease (MND) or Lou Gehrig's disease in the United States, is a rare neurodegenerative disease that results in the progressive loss of motor neurons that control voluntary muscles.

-What is “The Goat?” A 13 mile ruck with 30 pound packs visiting The Goats old stomping ground’s and carrying a few coupons to represent the burden that this great HIM is also burdening. We will start at Long Leaf Park at 7:00am for a short beat down. We will then ruck to Wrightsville Beach Park for a short beatdown . Then we’ll head around the loop and then to Ogden Park for a final beatdown.

-The Cause: $20.00 is the asked donation which will go to the ALS Association to help fund their continued efforts to find a cure! Venmo funds to: Sean-Dwyer-83.

-When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start.

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA

Reminder: “ How you do anything is how you do everything.”

Total count: 8

PAX: Steak Knives, Busted Grill, Hammer Head, Buddy the Elf, Micro Machine, Gump, Duty (Scott Nelson)

FNGs: None

Other PAX: None

Warmorama: 10 chain breakers SSH breakdown countdown. Courtesy of Steak Knives!

Iron Island: Thang 1: Cannonball Run -get partner! Get a Cannonball! First run with it out to the boardwalk. One will do an exercise Dora style while the other runs the beach. Some exercises with the ball, some without. When exercise is without ball you will run the ball!

  1. 100 squats on bench feet release
  2. 100 big boys
  3. 150 shoulder press
  4. 150 heals to heaven
  5. 200 chest press
  6. 200 LBC’s

Baywatch: Thang 1: Cannonball Relays Team up with half team On each side. On the sides you’ll do called out exercise while one team member moves stone from one side to the next. Stone’s movement and exercises keep changing after all team rotates through 2 times.1 Round 1: big boys on sides and shoulder stone. Round 2: hand release merkins and run stone Round 3: heals to heaven and thrust stone

Thang 2: Blast circle Team circles up on stone. Person in center with stone does exercise while those on outside do hits- drop to ground and get back up each time the stone hits the ground. After a full round of hits you change exercise and do big boys on outside sitting up each time ball hits the ground. Exercises:

  1. Shoulder stone 5 reps
  2. Clean and press 5 reps
  3. Chest press 20 reps do 8 big boys during time pressing
  4. Shoulder press 15 do 5 hits before they finish

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Low tide!

Announcements: The Goat : -Who is this for? To spotlight our very own Goat as he fights ALS and to support the efforts to find a cure.

-What is ALS? Amyotrophic lateral sclerosis (ALS), also known as motor neurone disease (MND) or Lou Gehrig's disease in the United States, is a rare neurodegenerative disease that results in the progressive loss of motor neurons that control voluntary muscles.

-What is “The Goat?” A 13 mile ruck with 30 pound packs visiting The Goats old stomping ground’s and carrying a few coupons to represent the burden that this great HIM is also burdening. We will start at Long Leaf Park at 7:00am for a short beat down. We will then ruck to Wrightsville Beach Park for a short beatdown . Then we’ll head around the loop and then to Ogden Park for a final beatdown.

-The Cause: $20.00 is the asked donation which will go to the ALS Association to help fund their continued efforts to find a cure! Venmo funds to: Sean-Dwyer-83.

-When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start.

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA

Reminder: “ How you do anything is how you do everything.”

Total count: 4

PAX: Sparky, Rip Rap, Cabana Boy

FNGs: None

Other PAX: None

EC: 3 mile ruck just me

Warmorama: 10 chain breakers SSH breakdown countdown. Courtesy of Steak Knives!

Thang 1: Rocky 2! -get partner! One runs lap whip other jump ropes until you return. It’s a challenge so see who can get the most loops! Ruckers do the same but one does perfect squats while the other does a loop! Aldo’s challenge to get as many loops as possible!

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Rip Raps buddy and daughter. Spin Doctors daughter.

Announcements: The Goat : -Who is this for? To spotlight our very own Goat as he fights ALS and to support the efforts to find a cure.

-What is ALS? Amyotrophic lateral sclerosis (ALS), also known as motor neurone disease (MND) or Lou Gehrig's disease in the United States, is a rare neurodegenerative disease that results in the progressive loss of motor neurons that control voluntary muscles.

-What is “The Goat?” A 13 mile ruck with 30 pound packs visiting The Goats old stomping ground’s and carrying a few coupons to represent the burden that this great HIM is also burdening. We will start at Long Leaf Park at 7:00am for a short beat down. We will then ruck to Wrightsville Beach Park for a short beatdown . Then we’ll head around the loop and then to Ogden Park for a final beatdown.

-The Cause: $20.00 is the asked donation which will go to the ALS Association to help fund their continued efforts to find a cure! Venmo funds to: Sean-Dwyer-83.

-When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start.

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 3/16 -location/task: 2 spots open up to assist with finishing vinyl siding at 1620 Dorsey Lane.

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA

Reminder: “ How you do anything is how you do everything.”

Total count: 7

PAX: Chop Shop, GTA, Micro Machine, Pumpkin Pie Chart, Magnito

FNGs: None

Other PAX: Mighty Mighty Owlbait

Warmups: Seal claps Moroccan Night Clubs Copperhead squats Abe Vigodas Mountain climbers

Main Thang:

Pax ran to multiple parking lots to complete 4 corners. Exercises included:

LBCs American hammers Flutter kicks Squats

Reps were 10,20,30,40 at each parking lot.

COT:

Upcoming Goat Ruck in April

Total count: 15

PAX: The Mountie, Next Year, Hoosier Daddy, Stouffers, Brick City, Teachers Pet, The Yard, Crockett, Kramer, Jingle, Matt Foley, Hammer Head, Redline, Tombstone

FNGs: None

Other PAX: None

0500 run lap 0530 run ruck lap 0600 coffee Thanks to all the pax who supported my 75 hard journey to start the year. Highly recommend if you haven’t done it yet! Have a great weekend

Total count: 18

PAX: Allman Joy, Washed Up, E6, Dogwood, R-X, wristguard, Drip, Pixel Pusher, Captain Jack, R2, Cherrypicker, Butterfly, Chernobyl

FNGs: None

Other PAX: Fleer, Fusion, Noc-A-Homa, Fly Eagle Fly,

Warmarama

  • SSH
  • Mamba Nightclub
  • Chain Breakers
  • Merkins
  • Burbees OYO

Mosey to basketball courts Dora

  • 100 Merkins
  • 200 Squats
  • 300 Mt. Climbers

Mosey to McGee Field Wiffle ball

  • Broke up in 2 teams - 18 total PAX so worked out perfectly. Played 2 innings and the home team won 5-0. The team hitting did merkins for every out and team in the field did merkins for every base touched and runs allowed. As the teams we’re were hitting, they did self led

Prayer Requests

  • GOAT

Announcements

  • Masters Disc Golf coming in April (All hands on deck to take the Green Jacket from @Bedlam ????)

  • Spring Break Convergence at LLP the week of April 1 - 5 and Saturday, April 6th at Baywatch

  • Big shoutout to all the 2.0’s in attendance today! It was awesome seeing so many Dad’s leading by example!

Bartman out

Total count: 8

PAX: Bedlam, Snooki, Tiny Dancer, Kleenex, Milton, Leroy Brown, niles

FNGs: None

Other PAX: None

Warmorama 50 SSH, 25 merkins, pebble pickers, arm circles

The Thang SPEEDRUCK around the loop

4 Corners 10 ruck merkins 15 ruck swings 20 sandbag squats 30 4 count flutter kicks (Niles made fun of my math skills)

Burden carry/rope pull race 100ft rope pull with 50lb wt 120lb burden carry (2 60lb sandbags hanging from pole). Pax not racing worked on abs, shoulders..

It was great seeing Leroy Brown and meeting Kleenex. The boys put in work!!!!

COT GoatRuck April 27. Register and start training now.

It's an honor to lead and be led! Flight Nurse

Total count: 4

PAX: Bambi, Cherrypicker

FNGs: None

Other PAX: MapQuest

Warmoramma: Side Straddle Hops Gravel Pickers Leg stretch

Treasure Hunt: Pax solved riddles that led them around the AO. If they chose poorly 10 burpees were issued. If they chose wisely then we did an exercise and another clue to the next location was provided. Exercises included; Bobby Hurleys, Merkins, and sit-ups. The treasure was discovered after Bambi made a successful field goal kick. Cherry-Picker was awarded the treasure, a copy of Freed to Lead that has been passed down for generations.

We wrapped it up with some basketball where MapQuest and Bambi dominated.

COT: Prayers for parents and kids.

Total count: 2

PAX: Micro Machine

FNGs: None

Other PAX: None

Micromachine and YHC got in 5.5+ miles at Blue Clay bike park. We were even able to get in some mumblechatter along the way! Strong work and thanks for meeting up!!

Total count: 7

PAX: Gump, Drip, Bedlam, NAPA, Jingle, Micro Machine

FNGs: None

Other PAX: None

WARMORAMA Seal claps   IC   x10 Imperial Walkers   IC   x10 Mountain Climbers   IC   x10 Yoga-ish stretches

THE THANG After peer pressuring Drip and Bedlam to lighten their loads and join the runners, all pax exited the parking lot for a tour of jdowntown’s finest parking decks….

  1. Convention Center
  2. CFCC 1
  3. CFCC 2
  4. Library
  5. Rocky Balboa Stairs

For several of the decks, pax sprinted a ramp and recovery ran the next.

Back at the AO, time for a single round of Hello Dolly x 10.

COT Prayers for Gump to know how to handle the everyday crises his kids face.

Sign up for Arrowhead Disc Golf tourney.

Prepare yourself for the GOAT ruck April 27.

COFFEETERIA Thanks Drip and Bedlam for the best coffee talk you can have on Water St at zero gloom thirty. For all you 2-wheeler fans, ask MicroMachine about hitting the Blue Clay Trails on a unicycle.

Thank you for the opportunity to lead.

Mr. Kotter out.

Total count: 4

PAX: GTA, Magnito, Under Siege

FNGs: None

Other PAX: None

EC: 3 mile ruck with Milton, he very easily convinced me not to run.

Warmorama: 10 chain breakers 50 SSH 66 seal claps

Thang 1: Rocky Circle -all kettles in a circle around jump rope. Person in center does100 jump ropes while everyone else does kettle exercise. When done switch out. Keep same exercise moving kettles on the outside as jumper switches. -goal on the outside for reps given every time a person jumps. Always was15 or more so lots of reps achieved! -exercises:

  1. Curls
  2. Shoulder press
  3. One arm rows
  4. Goblet squats
  5. Tricep extensions
  6. Chest press
  7. Upright rows to calves

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Sieges father.

Announcements: The Goat : -Who is this for? To spotlight our very own Goat as he fights ALS and to support the efforts to find a cure.

-What is ALS? Amyotrophic lateral sclerosis (ALS), also known as motor neurone disease (MND) or Lou Gehrig's disease in the United States, is a rare neurodegenerative disease that results in the progressive loss of motor neurons that control voluntary muscles.

-What is “The Goat?” A 13 mile ruck with 30 pound packs visiting The Goats old stomping ground’s and carrying a few coupons to represent the burden that this great HIM is also burdening. We will start at Long Leaf Park at 7:00am for a short beat down. We will then ruck to Wrightsville Beach Park for a short beatdown . Then we’ll head around the loop and then to Ogden Park for a final beatdown.

-The Cause: $20.00 is the asked donation which will go to the ALS Association to help fund their continued efforts to find a cure! Venmo funds to: Sean-Dwyer-83.

-When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start.

-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 3/16 -location/task: 2 spots open up to assist with finishing vinyl siding at 1620 Dorsey Lane.

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: McAlisters Deli on 740 S. College.

Reminder: “ How you do anything is how you do everything.”

Total count: 18

PAX: EPO, Hoosier Daddy, THE HOFF, Blackout, Special K, donut, hooch, Stouffers, Gumby, Crockett, foxtrot, Matt Foley, Redline

FNGs: None

Other PAX: Kramer, Loner, Snookie, Catcall

Short partner workout. 100 Merkins 200 LBCs 300 Squats. Partner runs. Max out on pull up bars. Mosey back to AO finish with ring of fire times 200. Coffeeteria F2. Thank you all for the birthday wishes.