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Total count: 4

PAX: Whirligig, Hammer Head, Goldilocks

FNGs: None

Other PAX: None

Gravel pickers Imperial walkers Toy soldiers hallelujahs Side straddle hops (the 6th core principle) 10 burpees oyo

-4 corners around school, add an exercise each corner 5 burpees 10 dry docks 15  jump squats 20 IC flutters

Playground 10 burpees oyo then, -pull up lockoff to failure -balls to wall to failure -plank hold X3 

Mosey around lake to pavilion 10 burpees oyo 20 big boys 2 minute hand release merkins (does my watch work? definitely longer than 2 minutes...)

Mosey to boardwalk -took a moment in awe at the rising moon and red pre-dawn horizon -back to running the boardwalk add 2 carolina dry docks at each trash can, ending at 20. We did some sprints between cans to start, Hammerhead is hard to catch! shoulders were smoked.

we smelled Bacon, a good conversation about barbecue and pig roasts ensued.

Mosey back to AO with a good kick the last 100 yds.

my watch says 2.1 miles throughout the workout.

Goldilocks has a badass retro yellow schwinn with ape-hangers. Great mumblechatter out there. Thoughts are with AG and his family, and with others dealing with health issues. Thanks to Whirligig for the sign-off prayer. An pleasure to lead this morning.

Total count: 4

PAX: Brackish, Dream Crusher, Beater

FNGs: None

Other PAX: None

Started off doing some stretches and dynamic warm up moves. Thang: Banded run warm up, Each pax did 1 Alternating Anchor Banded Run-3 lengths of the parking lot.

All exercises were 4reps 6-4-6-4seconds: down,hold,up,hold Split squats regular squats merkins reverse crunches 3 sets reverse single leg crunch 1 set

a few more stretches. COT + Coffeeteria

Total count: 8

PAX: PomPom, Flight Nurse, Tiny Dancer, Top Cheddah, Leroy Brown, Whirligig, Kramer

FNGs: None

Other PAX: None

Warmup

SSH x 25 (last 15 silent) Imperial Walkers x 20 (last 15 silent) Gravel Pickers x 20 (last 15 silent) Shoulder taps x 20 (last 15 silent) Raise the Roof x 25 (last 20 silent) *penalty = 5 Burpees

Rucks And SBs Double time ruck shuffle to the NWC

Demented Dime 10 Ruck Merkins 10 Ruck Getups 100 meter ruck with SB 10 Rounds All done together

Ruck back to AO

6th Man: Tiny Dancer shared his story of F3

COT: Prayers for F3GrandStrand as they celebrate the anniversary of Hightower’s passing.  5K race next week in MB in his honor. Praises and Prayers for Flight Nurse as he begins the next chapter in his professional career.  Prayers for all of those unspoken in our circles today.

Thanks for the privilege of Qing The Fuel Depot this morning and thanks to DadBod for the EC this morning. Go out and make it a great day F3CapeFear

Total count: 5

PAX: Tombstone, Hoosier Daddy, Brick City

FNGs: None

Other PAX: Princess ????

Several gathered. Several worked out. The plan was on the fly but the outcome was good!

Thanks for allowing me to lead!

Total count: 4

PAX: Drip, Cousin Vinny

FNGs: None

Other PAX: Quinn (couldn’t find you I know your on here)

Warm-o-Rama:

SSH

Imperial Walkers

Windmills

Mamba Night Clubs

The PAX moseyed to the south goal line for The Thang. Sugar Rush told The PAX that to kickoff the start of football we’d being working on our Offense, Defense and Special Teams skills, F3 style.

OFFENSE

The PAX lined up along the goal line. On Sugar Rushs whistle, they sprinted 20 yards and then ‘huddled up’ for the first exercise below. They continued with 20 yard sprints, followed by an exercise until they got to the end zone. Once they reached the end zone, they turned around and repeated the other direction with down and backs at each 20 yard mark

*Merkins x 20

*Squats x 20

*Mtn Climbers x 20 IC

• Jump Squats x 20

• lunges x 20 Double Count

DEFENSE

The PAX then got down and dirty with the following exercises.

*Up Downs every 10 yards for 100 yards. On my whistle - walk it back

*Bear Crawl 20 yards, jog 20 yards for 100 yards

*Backward run 50 yards, sprint 50 yards x 2

SPECIAL TEAMS

Punt: Each team has 2 people. Start with 20 Burpees each per person

3 punts.

Punting team Make a punt 30+yards run to where ball is caught/first landed (-2 burpees)

Receiving team: Receiver catches it- decreases their burpees by -2

Do Burpees: Team 1: 14 Team 2: 16

Hail Mary: Partner Carry: 100 yds / switch partners half way

Mosey to front stadium:

Abs Led in rotating fashion: Scissors x 30 LBC x 30 IC Flutter Kicks x 30 IC AH x 30 IC Side plank holds: 15 sec each side

Recover COT:

Prayer for marriages/ Leadership Vinny and taking on new Boy Scout leadership role. Heavy schedule. Pray for him and his leadership/priorities.

????????️

Total count: 8

PAX: DadBod, Smoke Screen, Chernobyl, hoveround, Hahvard, wristguard

FNGs: None

Other PAX: Fusion

Beautiful freaking weather this morning at LLP made for an awesome workout!!

Warmarama: 30 SSH IC 15 gravel pickers IC 20 imperial walkers IC 20 toy soldiers IC 10 burpees OYO

The Thang: NASCAR from AO to the field west of goose poop loop for some 11s with merkins at one end, jump squats at the other, and run/jog between the two.

After a warm salutation from the IPC guys (Dixie and Banjo you guys crushed it today ????) we made our way around GPL to the pull-up bars, stopping at each speedbump 10 cheerleaders IC at the first bump 30 flutterkicks IC at the second

At the pull up bars we partnered up Partner 1 does 10 pull-ups Partner 2 holds low plank Flapjack x10

Mosey all the way back around to the south side of GPL for 10 burpees OYO and 20 sumo-squats IC

One final mosey back to AO and finish with 10 good mornings IC

Such a pleasure to work out with you guys this Friday morning, continue to pray for both wristguard as he's waiting for a visa, and for both Steakknives' and Chinesedownhill's mother's and their recovery.

-Skynet out ????

Total count: 3

PAX: 9-Ball, Oaken

FNGs: None

Other PAX: None

Warmarama

SSH, Gravel Pickers, Toy Soilders, Mamba Night Clubs, Copper Head Squats

4 Corners at Tennis Courts

Build Up 10 Merkins, 20 Big Boy Situps, 30 4-count SSH, 40 Squats

Ran around Court

Tear Down 40 Squats, 30 4-count LBCs, 20 Merkins, 5 Burpees

Ran around court

Ran to Basketball Court

Lunge Walked Basketball Lines (Free, half, free, base) at each line did core exercise (Sitting Bicycle, extended hold flutter, heals to heaven pulse, crunchy frogs)

Sprinted Lines doing 10 Kobes at each.

Ran back to AO for sone stretches and COT.

Total count: 2

PAX: Dixie Chick

FNGs: None

Other PAX: None

"571"

Format 5 rounds 7 exercises per round 1 additional run

5 ROUNDS OF: 20 Coupon Presses 20 Burpees 20 Curls 20 V-Ups 20 Goblet Squats 13 Man-Makers 400M Run

AFTER THE 5TH ROUND 400M Run

Total count: 8

PAX: Bing, Frosty Pupil, Chop Shop, Home Goods, Fuzzy Peach, Milton, Jingle

FNGs: None

Other PAX: None

EC: pull-ups rows with Bing, Jingle and Fuzzy Peach

Warmups:

SSH Pebble Pickers Hillbillies Mer-Man’s Abe Vigodas Copperhead squats

Main Thang:

Mosey to the skatepark parking lot. 4 corners LBCs American hammers Flutter kicks Heels to heaven Rounds of 10,20,30,30,20,10 reps

COT:

Prayers for recovery for Frosty’s M. Prayers for success for Milton’s brother.

Congrats to Jingle on completing the Montuga Thunder Ray challenge

Total count: 7

PAX: OTC, Geiger, Rip Rap, The Processor, HumpDay, Offering Plate

FNGs: None

Other PAX: None

EC : 3mile ruck just little ole me

Warmups:

  1. Side straddle-all versions back to back
  2. Pebble pickers
  3. Abe Vigodas

Thang 1: Ruck suns -on the way to the OTE Speedway Ruckers head out and runners run up to next road then circling back and circling Ruckers like the beautiful suns they are. Keep doing until get to speedway.

Thang 2: build up laps -Ruckers and runners do laps increasing speed after each one. Do 3-4 each faster then the last.

Thang 3: reverse -Ruckers head out and runners run to next street then back peddle back. Keep doing until get back to the AO.

7 minute Abs

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 9/25 -Location/Plan: 241 Buff Circle working on truss prep and finishing walls.

Iron Pax Challenge: -get signed up! It starts Now! IronPAX Challenge Registration Form -Relays on Monday for EC at Ogden park and Wednesday at Stingray for the workout during the month of September!

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE. Bits bible study also starting on Wednesday at Chick Fillet at Mayfaire after the workout at 6:30am.

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

Prayers: outer dunes event for breast cancer OP to send out more info.

Reminder: walk left side road good….walk right side good….walk in middle…..squashed like grape…

Total count: 1

PAX: Goat, GTA, Pumpkin Pie Chart, blood donor, Under Siege, Jingle

FNGs: None

Other PAX: Windbag

One Lap around the Pond 30 Kettlebell Thrusters 25 Toes to Bar 20 Pullups Perform these twice

One Lap around the Pond 25 Kettlebell Thrusters 20 Toes to Bar 15 Pullups Perform Twice

One final Lap around the Pond!

Total count: 2

PAX:

FNGs: None

Other PAX: DintyMoore

You lucky SOBs! DM knows.

Prayers for salt and light as Gravity has his big day today.

Total count: 5

PAX: Snooki, Smuckers, Fuzzy Peach

FNGs: None

Other PAX: Hambone

Runners got in just over 4 miles playing Tetris around downtown. Great getting to know hambone while he was downrange from Wake Forest area. Ruckers got in a few miles and some quality mumble-chatter.

Total count: 5

PAX: Goldilocks, Redline, hooch, Tombstone

FNGs: None

Other PAX: None

3 PAX took on Week 3 of the IPC and 2 put in some miles on the asphalt. Strong work by all! Great to share the suffering with these men in the gloom.

COT Prayers for Goldilocks M

Total count: 8

PAX: niles, Bing, Gingeroo, Sparky, MIB, Sub Zero, Blue Steel

FNGs: None

Other PAX: None

Slowed it down today and focused on form, breathing, and longer holds. Legs and arms trembled with the longer holds. large waves crashing into the pier were exciting. grateful to lead and be out in nature's beauty.

Total count: 5

PAX: Banjo, Goober, SOL, Spare Rib

FNGs: None

Other PAX: None

Abe Vigoda x 10 IC Hill Billies x 20 IC Gravel Pickers x 10 IC

Run 4 laps of the Sooner mile, increasing pace with each lap. Coach Pixel and Skeeter walked the route and encouraged the runners. Runner got 4 miles.

CoT Numbers are down and we miss our running buddies. Prayers for all those out there on the IL. Hope the cooler weather brings a surge in attendance.

Pixel Pusher

Total count: 5

PAX: letc

FNGs: None

Other PAX: None

5 pax at Legacy Builder pursuing the holy grail for HIMs with the M. VALIDATION.

30 SSH 10 IW 10 GP

Rucked 3.1 miles while we discussed

Do you feel like you have good sense of the challenges in your Ms life right now? What are they? Do you think she feels like you are supporting her emotionally with these things? What are some things you could do to better support her?

Validation is a super power If you can make your M feel heard and understood, then it’s the holy grail.

That really sucks you’re going through that. I’m so sorry you’re dealing with that. That must be really hard. Do you need a hug? Anything I can do?

An honor and a pleasure LETC out

Total count: 4

PAX: Bambi, Oaken, Flight Nurse

FNGs: None

Other PAX: None

Ipc week 3 Mrs Burns 571 days… Flight Nurse modified for extra 400 meters as Q mislead a few Pax on wrong route.  Flight Nurse recovered and did a strong finish with Callie by his side.  Bambi and oaken and Yhc have completed these IPCs together and this one was no different other than early start time.

TClaps!

Prayers-Thanks for FN new job, will be working next to Bambi, all our brothers

Total count: 7

PAX: Bedlam, Sugar Rush, Kramer, Chuckles, Special K, Dumbledore

FNGs: None

Other PAX: None

Warmup: Cadence 20 Side straddle hop 10 Gravel pickers 15 Mamba night club 15 Raise the roof 10 Air squat into good morning - gonna have to name these

10 slow merkins Lunge stretch into calf stretch

Grab Cindy

24 min amrap - each round add another movement Add on each movement followed by 200m mosey 20 Goblet squat 20 Cindy deadlifts 20 Merkins 20 Cindy swings 10 Manmakers 20 curls 20 triceps extensions 20 shoulder press 10 clean and press 20 murder bunnies

Cooldown discussion of what to do in an emergency where someone collapses and no pulse. Call 911, find AED if available, start CPR

Ab tabata

Total count: 17

PAX: THE HOFF, Hot Mike, Disco, Gravity, letc, Overbite, Steak Knives, mr.kotter, Leroy Brown, Banjo, Pony Express, Dixie Chick, Captain Jack, niles

FNGs: Coverup

Other PAX: Shotgun

BLIMPS, 11s and awkward exercises (Monkey Humpers and Pickle Pumpers) but surprisingly little flatulence!

Total count: 1

PAX: Brackish

FNGs: None

Other PAX: None

It was an honor to keep Wake n Bake alive for any potential PAX who may have needed it!

Total count: 11

PAX: Hoosier Daddy, Redline, Tombstone, Patchouli, sir_mix_a_lot, Brick City, Kingpin, Blart, Spare Rib

FNGs: none

Other PAX: Princess Peach

Warmup Seal Claps Imperial Squat walkers Gravel pickers 90-90 stretch (Sharon Stone)

Run to the shelter Partner up to run the spokes Partner does the exercise while the other person runs the spokes. Decline Merkin, Incline Merkin, Regular Merkin, Dip, Squat, Step up

Blimps! B – burpees 5x
L – lunges 10x
I – imperial walkers 15x (single count – YHC made this way too easy)
M – merkins 20x
P – plank jacks 25x
S – squats 30x

Spint the lines back and forth at the Flag

Took turns calling out Mary exercises

Tombstone and I ran 2 miles after the COT

Total count: 2

PAX: Gump

FNGs: None

Other PAX: None

Almost thought I was flying solo until I saw a headlight come piercing through the bushes. Gump came sweeping in on his bicicleta.

We were off and made our way down to 10th street and the MBP to ensure that there were no Q-switcheroos going on. This was proven by the lack of talking and the fact that PAX were actually getting put through a proper beatdown. Nice work, TheRealQuinn!

We then moseyed back, a little late, but safe and sound.

COT - Prayer

  • Kix

Total count: 15

PAX: Bing, Home Goods, Jingle, Milton, EOM, BabyBack, ballbearing, Cabana Boy, Sparky, Spin Doctor, Chop Shop, Pumpkin Pie Chart, Under Siege

FNGs: Wind Bag

Other PAX: None

EC : IPC early start

Warmups:

  1. Side straddle hops
  2. Dog to cobra
  3. Arm circles

Thang 1: Iron Pax Week 3 5 rounds of:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run After the 5th Round One more 400M run

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 9/25 -Location/Plan: 241 Buff Circle working on truss prep and finishing walls.

Iron Pax Challenge: -get signed up! It starts Now! IronPAX Challenge Registration Form -Relays on Monday for EC at Ogden park and Wednesday at Stingray for the workout during the month of September!

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE. Bits bible study also starting on Wednesday at Chick Fillet at Mayfaire after the workout at 6:30am.

Tobytalk: -Thursday at 6:30pm -A chance to unburden your soul and grow with your brothers. -Location this week: Waterline Brewery with Mr. Mac Salad's OG BBQ food truck

Prayers: use you strength for the betterment of others

Reminder: walk left side road good….walk right side good….walk in middle…..squashed like grape…

Total count: 5

PAX: Sub Zero, SockPuppet

FNGs: The Pilgrim (Downrange FNG)

Other PAX: Red Dragon

We went to Heisenberg’s Hill for a Dora. 100 incline merkins, 200 step ups, 300 dips. After a history of rail in downtown Wilmington, we moseyed to Bijou Park and the Balboa Stairs. Down, do a burpee, back up, do a burpee x 5. Only allowed to take one step at a time.

Mosey to the AO for two rounds of Mary.

A great time had by all. Sock Puppet and Red Dragon have previously been a blessing to each other. The Pilgrim missed his gym workout yesterday, now he’s F3 die the Wilmington, Delaware pax to engage.

Prayers for divine provision and for the kids in school.

Total count: 5

PAX: Kix, Blue Steel, tank, Allman Joy

FNGs: None

Other PAX: None

We did a dynamic warm up to loosen up. Showed everyone my own PT exercises which were fan favorites to loosen up those hips and adductors. Brought all my toys to roll around on.

The Thang: Banded Stride out - 1 time. Each pax only ran once but they were locked in the band for 4 goes. Each time they ran down, the anchor would switch persons so a fresh anchor would run with the pax doing the sprinting. Jelly legs were achieved.

Ran around harbor island.

Stretched out a little more at the end. COT Asked everyone to share a quick 10-15 second life/physical/relationship tip to spark some positivity and motivation through the day/week.

Fun workout and had a great birthday board meeting with Allman Joy after.

Total count: 8

PAX: Snooki, Steel Plates, Sunrise

FNGs: None

Other PAX: Pez, Cola, Chocolate Box, Loverboy

Warmup: seal claps, windmills, imperial walkers The Thang: high tech timed event, 1and 1/2 minute mosey, 2 minute exercise times almost ten. Exercises were: slow, medium and fast count squats, merkins and v-ups. A different exercise done for each 2 minute stop. Dips and step ups at the clubhouse brick wall followed by Mary: v- ups, flutter kicks, and Chocolate Box led rosalitas with a surprise assist from Aretha and R E S P E C T. COT: prayers of praise and thanks and health and healing Thanks for the opportunity. Today wasn’t That Day!!

Total count: 12

PAX: PomPom, SOL, Leroy Brown, Dogwood, Pony Express, Big Sky, sweatervest, DadBod, Roadie, Goat

FNGs: None

Other PAX: Petunia

Warm o rama Ssh x 20 Windmills x 15 Pebble Pickers x 15 Imperial Walkers x 15

Ruckers carried heavy things around the campus...

Runners ran 4 loops of the BG mile, and accelerated their split times each lap!

Petunia smoked us all finishing near 7 minutes on his 4th mile!

COT

Total count: 3

PAX: Rip Rap, OTC

FNGs: None

Other PAX: None

Knocked down what we could of the IPC workout this week in 45 minutes. Strong work!

Total count: 7

PAX: Phanatic, Milton, Jingle, Fuzzy Peach, Wapner, Under Siege

FNGs: None

Other PAX: None

EC : 3mile ruck Fuzzy Peach, 10-Count, Milton, Phanatic

Warmups:

  1. Side straddle hops
  2. Pebble pickers
  3. Maniacs

Thang 1: Ruck suns -Ruckers head out to end of park. -Runners run to next speed bump and then circle back around them like the beautiful suns they are????. -Keep doing this until you get to the end of the park.

Thang 2: reverse reverse -Ruckers head back -Runners run to speed bump then back peddle to Ruckers. Do until you get to pond where Ruckers will add 2 loops and head back to the AO. Runners 3 loops for another mile.

Runners 3+ and Ruckers 2+ miles.

Thang 1: Iron Pax Week 3

5 rounds of:

  • 20 Coupon Presses
  • 20 Burpees
  • 20 Curls
  • 20 V-Ups
  • 20 Goblet Squats
  • 13 Man-Makers
  • 400M Run After the 5th Round One more 400M run

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 9/25 -Location/Plan: 241 Buff Circle working on truss prep and finishing walls.

Iron Pax Challenge: -get signed up! It starts Now! IronPAX Challenge Registration Form -Relays on Monday for EC at Ogden park and Wednesday at Stingray for the workout during the month of September!

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE. Bits bible study also starting on Wednesday at Chick Fillet at Mayfaire after the workout at 6:30am.

Tobytalk: -Thursday at 6:30pm -A chance to unburden your soul and grow with your brothers. -Location this week: Outer Dunes. Smash and Dash food truck will be there.

Prayers: world peace

Reminder: walk left side road good….walk right side good….walk in middle…..squashed like grape…