Backblasts

  1. Go to the #backblast channel in Slack
  2. Type /backblast (that is a slash, then the word backblast), then hit enter. This will activate the Backblast Bot App that will open a modal to guide you.
  3. Select the date of the event. It will give you a form to fill out.
  4. !! In the weinke, moleskin large text box section, you can hit "Enter" to give you a new line or new paragraph without submitting the message.
  5. It may help you write out your backblast in a simple plain text editor like Notepad (PC) or TextEdit (Mac) and then just copy and paste it into the text field.
  6. You can even add emojis by entering their text code (like :grin:). You can find the text code by opening up the emoji helper in the message activity at the bottom of the Slack page, and hovering your cursor over the emoji.
  7. When you click Submit, it will format and post your backblast in the #backblast channel - and will publish it on this webpage and integrate your workout data into the region's charts on the countarama page.
  8. You can't attach a nameorama video to that message, but please continue to post your nameorama video as either another message or as a reply to the bots message.
  9. You can share this message with another channel if you'd like (#Topsail, #Southport), but we'd like to keep the backblasts in the #backblast channel.
  10. Don't get distracted when you are using the Backblast Bot. If you delay completing it, the Slack server will time-out and cause an error.
  1. Submitting a backblast from the form on this website will publish it on the backblast page on this site, and in the backblast channel in Slack
  2. After submitting your backblast from the form on this website, please upload your nameorama video or picture to the backblast channel in Slack
Recent backblasts Search after June 2021
Search for backblasts
Search before June 2021
Search for backblasts

Total count: 8

PAX: ATARI, Wind Bag, EOM, BabyBack, 10 count, blood donor

FNGs: FNG “Avi” pronounced AAAA VVV EEEEE

Other PAX: None

Warmsyupsy: warm up stuff, mild mannered-like

Rotating Tabata:

You know the deal! Milton’s play list check, Tabata timer check, kettlebells check, sandbag check. Standard time in effect: 20 seconds on 10 seconds off x 8 rounds = 1 set. We did the following sets:

  1. KB swing
  2. Upright row
  3. Lawnmower pull
  4. Thruster
  5. KB snatch and press
  6. Goblet/Goblin squat
  7. Dah squat
  8. Tricep extension

Fun times easy peasy relaxing rest run between each set, within 2 min and get back to it! Distance was somewhere between 10-feet and 300 meters (have a hard time judging distances in the morning under duress….let’s say 10- feet run to be fair-lol)

The pax got it all done. Train to standard not time Aye!?

Kudos to our new FNG “AVI”. Personally I liked XACTO…..but hey, I’ll be nice.

COT led by Atari- much better and eloquent prayers than I can muster.

Total count: 3

PAX: Kramer, GEN-X

FNGs: None

Other PAX: None

5 mile run for Masonboro PCJ

Total count: 14

PAX: RoundUpOne, 10 count, Jingle, NAPA, SPK, Kramer, FIZZ, letc, Bing, Dumbledore, Space Jam

FNGs: None

Other PAX: Mud man, Thorpe

conditions: YHC couldn’t feel his fingers
Warm-O-Rama: 2 rounds of 20 merkins emom

SSH 10 IC Shoulder taps 9IC Mountain Climbers 8IC SSH 7 IC Shoulder taps 6 IC Mountain Climbers 5 IC SSH 4 IC shoulder taps 3 IC Mountain climbers 2 IC SSH 1IC

4 Burpee's for HC punishment

Mosey one lap around maids park and end at the cage match.

Royal Rumble

SPK took the Q Each PAX given a secret number and exit the cage. Outside the cage- perform 10 Carolina dry docks, 10 lunges double count, 10 LBCs and then run 50 yards and back.

Starting with #1 PAX Enter the cage 1 minute to complete 10 merkins, 10 squats, 10 big bois Continue adding 1 pax every minute until all 14 have entered the cage.

At that point the time to complete the exercises began decreasing. PAX are eliminated and exit the cage when they don’t finish before the timer.

3 three standing were NAPA, Jingle, and Thorpe. In the last round Thorpe finished and sprinted out of the cage. He was then draped with the covered DDC belt.

Post rumble poker count off 1s and 2s. 5 card draw poker Player for team 1 draws a card and does not show the other team, but informs all PAX of the exercise and reps. All PAX then do said exercise. Player for team 2 does the same until each team has 5 cards. Bet- put you PAX in the middle as chips. Team 1 may then discard up to three cards and draw. The exercise and reps will be announced. Team 2 then does the same. Another round of betting Hands shown.

Continue until cot

COT Habitat for humanity today Coffeteria at the roastery Roundup 1 and YHC completed the mamba challenge

Total count: 6

PAX: R-X, Hammer Head, GEN-X, Amy Grant, Bedlam

FNGs: None

Other PAX: None

Warmup Mosey around the lake and back to CB Elementary 10:00 of hang to failure, 25 squats, Balls to the wall to failure, 25 squats Mosey to boardwalk 10:00 of 10 box jumps, 10 incline merkins, 10 dips, 10 decline merkins Mosey back around the lake to AO. COT

Total count: 60

PAX: Milton, Teach

FNGs: None

Other PAX: Too many to name

3 Pax from the Cape Fear region showed out at the 2023 Carterico Kraken. The Cartericans had Pax from New Bern, Greenville, and Kinston along with Cape Fear join them as they named their new Nantan.

After a short Warm-O-Rama, Milton and Teach set off rucking while YHC ran.

For the runners It was various distances from 1 mile to 3 between 6 different AOs where we stopped for a 5 minute beatdown that included but not limited to merkins dips lbcs mountain climbers and the 5 burpees oyo that signaled the end of that AO. After the last boot camp was complete, a 5K race back to the starting point ensued with the winner claiming the Kraken trophy.

12ish miles were covered for the ones running.

Ruckers did a similar workout and I believe ended with around 8 miles in total.

Total count: 18

PAX: Bedlam, hoveround, Dixie Chick, Busted Grill, McFly, Blue Steel, Vogue, Heisenberg, Pony Express, Captain Jack, Sunrise, The Processor, Hahvard, Space Cowboy

FNGs: None

Other PAX: Birds nest, road runner, brass monkey

Warmorama SSH x 50 Good Mornings x 5 Copperhead Squats x 10 Goofballs x 20 Chain Breakers x 10

NASCAR to Echo Chamber

Captain Thurkin 1:4 ratio of big boy sit-ups to American hammers always followed by 2 merkins.

NASCAR to the beach

Build a burpee: Dunes and water are the boundaries.

  1. Do increasing squats from 1-10 moving from dunes to beach and back. After round of 10, wait for the 6.
  2. Round 2, Froggers
  3. Round 3 merkins
  4. Round 4, 1 burpee at each end. 10 rounds.

Merkin Line: line up facing the same direction. Each pax lie on the ground face down and put your feel on the shoulders of the pax behind you. When the Q says up, everyone does a Merkin. If done correctly, the entire line should move up and down together.

Mosey back to Echo Chamber and regroup

Merkin Hellevator

Mosey back to AO

Mary

Merkin motivators

6th Man Dixie Chick shared his journey with F3.

COT: prayers for Kristen, Hokey Pokey and for Lee. It was a pleasure to lead this morning. Go make it a great day F3!!! - Steak Knives out

Total count: 3

PAX: Kid Rocker, SPK

FNGs: None

Other PAX: None

4.1mi, 10m pace down river road through action back to development across to del Webb then back via lake

Prayers for SpK friends Decker, Chad, Leslie Prayers for Hokie Pokey’s M who passed Praises for Kid Rocker and his training for Wilmington Half

Total count: 4

PAX: Jiffy Pop (JP), Big Sky, Leroy Brown

FNGs: None

Other PAX: None

Made an exception and added SSH to the warmorama because it was so cold this morning.

Great to see Big Sky again - and at LLP with two of my other favorite PAX no less! So much goodness!

Mosey to the loop. Did the pharaoh walk cycle toward the pull up apparatus.

Pairs of pax rotated through pull ups, chin ups, hanging leg raises, hanging rows while the other pair served as timer with tricep dips.

Moseyed around the loop and had a pit stop of escalating merkins and arm raises.

Moseyed along the road and had a pit stop of big boys.

Moseyed to the picnic shelter for high knee step ups with turns of merkins on repeat.

Balls to the wall, then bear crawl across the parking lot - with one last stop of merkins and arm raises before finishing.

Well done.

Prayers for our families and the families of those close to us.

2/4 - day to help Wapners family with house chores

Total count: 6

PAX: Snap Crackle Pop, Jingle, Allman Joy, RoundUpOne, Drip

FNGs: None

Other PAX: None

That’s my word for 2023, so I did a workout to cement it in!

We spelled the word with the following workouts. Doing 183 reps of each to total 2023!

Captain Morgan’s Overhead Press Never Cross Dolly Squat Thrust w/Cindy Incline Merkins Seal Claps Turkish Get Ups Elf on a Shelf Nolan Ryan’s Carolina Dry Docks Ynnub redruM (Murder bunny backwards)

While partner performed workouts, fellow PAX did a combination of running and crawling up Williston steps with Star Jacks and LBCs.

We got all the way to Turkish Get Ups, but didn’t finish. So we ended with 5 Burpees and mosey back to AO

CoT:

  • Props to Jingle getting the OAR! He’s officially announced Round 2! Strong work!
  • Prayers for Wapner and his M
  • Octagon prayers, got some good interest last night.
  • Encouraged all PAX to reach out to a missing man and get him back in the Gloom.

Total count: 9

PAX: Cabana Boy, Pledge, GTA, Home Goods, Kopi Luwak, Chop Shop, blood donor, 10 count

FNGs: None

Other PAX: None

We ran to the lot by the skate park and did just 5 little exercises.

We started with 10 burpees, 10 Bonnie Blairs, 10 LBCs, 10 Parking Curb Stops (Merkin at one side, plank walk to other side, Merkin at the other side - counts as one), 10 Zig Zags (one-legged hop over a Parking Curb Stop - each leg counts as one).

We then ran around the parking lot and did 9 of these exercises and continued the same routine counting down to one rep for each exercise.

COT: Habitat for Humanity is Saturday. Prayers for Pledge's wife's as she mourns the loss of her uncle, 10 Count as he puts his house on the market next week and starts a new season in his life, and Blood Donor as he navigates a potentially difficult conversation with his son's principal. Also prayers for the boy whose Chik-fil-A lunch GTA's son inadvertently swiped!

Total count: 2

PAX: Kix

FNGs: None

Other PAX: None

An IncrediKix He Man workout happened.

Prayers for the US to stop funding their proxy wars in ukraine and for all the people dealing with cancer because of missed screenings do to the lockdowns.

Total count: 13

PAX: Steak Knives, Flight Nurse, Lightning, Hush Money, Tiny Dancer, DadBod, Raygo, niles, hoveround, Hammer Head, last, PomPom

FNGs: None

Other PAX: None

The Fuel Depot is giving Baywatch a run for its money these days. 13 Pax strong this morning and getting larger by the week. The mumble chatter was so loud today that I could barely hear myself think. 92% came from one person, I won't say names, but I could make out Hoveround's voice clearly :)

Warm-o-Rama

Side Straddle Hop x 20 IC Gravel Pickers x 10 IC Imperial Walkers x 10 IC Stretch of choice

Sandbag Press and Toss down to the retention pond - 10 get-ups (Heard a few moans) - and back up to the parking blocks.

Hellraisers

Sandbag merkins x 15 and Ruck merkin x 15, and merkin x 20 Rifle carry rucksack to benches and back Rinse and repeat 2x

Frog Boy Sit Ups x 10, Big Boy x 10, LBCs x 20 Sprint to benches and back 2x Rinse and repeat 2x

Bear Complex x 10, Rucksack Squat x 10, and Tap Squats x 20 Lunge walk to benches and sprint back
Bear Complex x 5, Rucksack Squat x 10, and Tap Squats x 20 Lunge walk to benches and sprint back

Mosey to the grass area by the retention pond

Midway 6-4-1942

We honored the US military who fought at the battle of Midway.

Sandbag burpees x 6 Get-ups (More moaning) x 4 Flutter kicks holding rucksack x 42

Mosey back to the AO

Outlaws x 10 each way

COT

Prayers for Wapner's M Let's spread the word for Grow Ruck in Wilmington 11/10/23 - 11/12/23

Niles - Let's get working on that electric truck Hoveround - I'm glad you're finally coming out of your shell Raygo - 20 workouts in a row? You're taking this F3 thing way too seriously. Lightning - More sprints today, it's all your fault Hoveround - Are you still talking? Steak Knives - EMOM 10 Bear Complex...let that sink in Hushmoney - Were you tossing an 80lb sandbag today? PomPom - I think you made it to the retention pond in two tosses Tiny Dancer - Tequila tasting...let's go! Last - Or should I call you Teddy?
Dadbod - You are going to crush GTE! Hammerhead - Book me for Iron Island next week Hoveround - Seriously, get to work.

A journey of a thousand miles starts with a single step. Let's go!!!!

Proud to lead, DC

Total count: 8

PAX: crosswalk, FNP, R-X, CrepeFace, Pony Express, Schlomo

FNGs: None

Other PAX: R-2

Warmerama: toy soldiers, Imperial Walkers, chain breakers, seal claps, 33 calf raises.

The thang: Two sets of 11's A: (with professional box jumps) decline merkins and dips B: Big boys and Carolina dry docks

Dora: 100 tricep extension 200 overhead press 300 curls for the girls

Prayers for FNP loss of mom and birthday. Wapner M. 2 buck chuck brother in-law.

February 4th workday at the Wapners The Arrowhead Masters is coming soon! Volunteers for Capefear GTE? Family fun day with the Sharks, less than 5 months out!

Gators still with the Ghost flag and county cup!!

????

Total count: 10

PAX: Gumby, Hoosier Daddy, Kramer, Blackout, Cookout, Chuckles, Michelin, Matt Foley, Loaner

FNGs: None

Other PAX: None

5a 30 min run 530a 30 min run 6a Coffeeteria

Total count: 1

PAX: Wapner, Bing, Sparky, Nozzle, EOM, 2_Scoops, Yak

FNGs: None

Other PAX: None

Ruckers Rucked Runners Ran

Jogged to speedway - 3 laps varying speed

Parking lot interval sprints with decreasing rest

Then partner sprints down each neverendingsac

Circle of abs

Total count: 3

PAX: crosswalk, Dogwood

FNGs: None

Other PAX: None

WARMARAMA Jog to entrance of school, SSH, Gravel Pickers, Toy Soilders, Step ups, Arm Circles

THE THANG

Bean Bag Line Toss. The closest person to the line chose an exercise and did 10 reps. We had to bear crawl to get our bags back. (Merkins, carolina dry Docks, big boy situps, Crunches, squats, more Merkins, SSH, shoulder taps, raise the roofs)

Yard Darts Throw darts, sprint to darts and back to start, do an exercise. We did a ladder up. Closest to dart got to choose exercise. (Merkins, SSH, high knees, Carolina Dry Docks, and one more I can't remember, lol)

COT Prayers for Crosswalks aunt and Wapner's M.

P.S. Sorry for the late backblast ????

Total count: 5

PAX: 10 count, Bing, Goat, DEP. DAWG

FNGs: None

Other PAX: None

EC: 10-Count 3 mile ruck

Warmorama:

  1. Side straddle hops
  2. Copperhead squats
  3. Running man
  4. Mamba nightclubs

Thang 1: Choose your own Adventure On a distant deserted planet the Stingray crew has crash landed. They grab their trusty gear (Cindy) and head out to find a way off this godforsaken place and back home….that is….if they survive!!!

  1. As they head out it begins to rain….acid! Do they: A. Use their umbrellas -Cindy rifle carry B. Run for it-Cindy shoulder run to certain point.

  2. As the rain passes they come upon a plague of locusts the size of Volkswagens headed right for them! Do they: A. Trust their skills and Bob and weave through them- walk walk squat B. Stay low to avoid them-crawl bear dragging Cindy

  3. As the Stingrays make it past the locusts they come upon a field of holes with the beastly eyes of MonTuGaThunder Rays staring at them!! Do they: A. Tip toe past- curl, curl , lunge B. Squash them things- murder bunnies.

  4. Having survived the MonTuGaThunder Rays they come upon a local tribe. Do they: A. View them as hostile and fight- bunny swings B. Put hands up and hope they are kind-walking tricep extensions

    1. The Stingrays come to a mighty river. What should they do: build a raft (American hammers in cadence) or float down the river keeping their gear above the water (big big sit-ups with block)
    2. The Stingrays then are taken prisoner by the Megalodon clan. ( Prisoner walk). Do they wait until night to escape ( prisoner getups) or smash their chains ( man makers)
    3. Some of our heroes then fall sick with a mysterious running sickness. Half the PAX give up their blocs and run to specific point. Repeat when they get back
    4. In order to escape the planet the pax must form the Cindy Snake megazoid . Pax lay out blocks and bear crawl and crawl bear between.

Prayers: Wapners family, Dawgs relationship

Announcements: -someone challenge the Gators for the Cup!

Coffeteria: -Wednesday after Stingray -Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca

Habitat: -The third Saturday of each month from 7:45am to 2:00pm. -Next one: 1/28 -location/task: 1008 N. 7th Street for landscaping

Tobytalk: -Every Thursday at 6:30pm -place to unburden the soul Location this week: Mellow Mushroom at Wrightsville Beach

Reminder: “What a beautiful day. Don’t let it get away.” -U2

Total count: 5

PAX: Hahvard, morpheus, Doubtfire

FNGs: Chicken Broth

Other PAX: None

Took over Break Point to honor the Mamba today!

Warmups: SSH x24 Chain Breakers x8 Mamba Night Clubs x24 Toy Soldiers x8

A Run Though the Championships: we took the Points average for the Mamba in his championship runs and used that number for reps, then a quick mosey between rounds.

  • Round 1: Averaged 21 points. Kobe Bryants, shoulder taps, heels to heaven, diamond merkins.
  • Round 2: Averaged 29 points. Kobe Bryants, Merkins, Freddie Mercury, Bonnie Blair’s.
  • Round 3: Averaged 26 points: Kobe Bryants, American Hammers, Butt Kickers, Wide Arm Merkins.
  • Round 4: Averaged 30 points. 30 Kobe Bryants. Then switched it up: won this one in 2009, so we did 9 of the following: Roll Merkins, V-ups and Pistol Squats. Round 5: Last ring, so we did 5 reps to savor the win. Kobe Bryants, Burpees, Plank Jacks.
  • Round 6: PAX picked an an merry to do with a Kobe Stat. Good times we’re had and our FNG even got in on it! He crushed it!

CoT:

  • Props to a new PAX, Chicken Broth!
  • Prayers for Wapner and his M
  • Bedlam is hosting an evening workout for the Octagon at UNCW this evening. Come by and join me!

Total count: 10

PAX: Spandex, Banjo, SOL, letc, Pixel Pusher, Steak Knives, DadBod, Blue Steel, tank

FNGs: None

Other PAX: None

EC EMOM Warm-o-Rama Run COT

Total count: 1

PAX: Smuckers

FNGs: None

Other PAX: None

Well…it was lonely, but I still got a ruck in!

Total count: 9

PAX: hooch, Hoosier Daddy, Blackout, Teachers Pet, Cookout, Spare Rib, Loaner, The Mountie 910-538-0440 (ICE contact Kirsten 910-599-0070)

FNGs: None

Other PAX: None

3 pax for EC, Hooiser Daddy's Pull-up and Merkin workout - YHC, Hoosier Daddy and Blackout. If you've never joined Hoosier for one of these, do it...

Warmarama - SSH, Gravel Pickers, OYO Stretch The Thang - We ran, TP and Blackout were extra motivated and set an ambitious pace. Strong work!

COT - Praises for Cookouts friend, who thanks to an on-time doc and an accurate test, received life saving emergency surgery and is doing well. Praises for F3. Prayers for these Pax as they go out and lead in their lives.

Total count: 11

PAX: Busted Grill, gilligan, Sunrise, Hard Hat, Snooki, Steel Plates, Jolly Green Giant

FNGs: None

Other PAX: COLA, Get Smart , Spruce Goose

The weather was in the 40’s and cold on the first official Thursday workout for the Lightkeepers. The beat down started with a few minutes of stretching to warm up the body and then came the fire.

Thing 1:
Exercises around the Lake House

15 Crunchy Frogs 15 In and Outs 10 Leg Lunges (per leg) 10 Calf Raises 10 Walk Steps Ups (per leg) 20 Flutter Kicks 10 Side Leg Climbs (per leg)

Thang 2: Four Corner exercises at the adjacent grassy field.

10 Merkins x 4 Corners 20 Squats x 4 Corners 20 LBCs x 4 Corners 10 Shoulder Taps Merkins x 4 Corners 20 Glute Bridges x 4 Corners 10 High Knees x 4 Corners 30 Seconds of Burpees 10 Leg Raises

Name-a-Rama and COT

The PAX returned to AO for the Nama-a-Rama and an uplifting prayer led by PEZ during the COT for a successful first Thursday and the continued growth and brotherhood of the PAX.

PEZ is indeed an “Iron Man” among the Lightkeepers as he will Q again and deliver another smoke feast next Tuesday.

Total count: 11

PAX: Busted Grill, gilligan, Sunrise, Hard Hat, Snooki, Steel Plates, Jolly Green Giant

FNGs: None

Other PAX: COLA, Get Smart , Spruce Goose

The weather was in the 40’s and cold on the first official Thursday workout for the Lightkeepers. The beat down started with a few minutes of stretching to warm up the body and then came the fire.

Thing 1:
Exercises around the Lake House

15 Crunchy Frogs 15 In and Outs 10 Leg Lunges (per leg) 10 Calf Raises 10 Walk Steps Ups (per leg) 20 Flutter Kicks 10 Side Leg Climbs (per leg)

Thang 2: Four Corner exercises at the adjacent grassy field.

10 Merkins x 4 Corners 20 Squats x 4 Corners 20 LBCs x 4 Corners 10 Shoulder Taps Merkins x 4 Corners 20 Glute Bridges x 4 Corners 10 High Knees x 4 Corners 30 Seconds of Burpees 10 Leg Raises

Name-a-Rama and COT

The PAX returned to AO for the Nama-a-Rama and an uplifting prayer led by PEZ during the COT for a successful first Thursday and the continued growth and brotherhood of the PAX.

PEZ is indeed an “Iron Man” among the Lightkeepers as he will Q again and deliver another smoke feast next Tuesday.

Total count: 1

PAX: WNBA

FNGs: None

Other PAX: Cam Cam ????

YHC had a feeling no one would be here today when I jumped on the Q at 7:30pm last night. So I dragged the dog out into the gloom to have some company.

YHC and Cam ran the loop after a quick warm-up. Stopped a handful of times for some squats, merkins and even threw in a burpee for food measure.

Cam did some sets of squats (1 count and 2 count)

COT

Prayers for all the pax across the region and the nation

WNBA out.

Total count: 6

PAX: Pledge, Kopi Luwak, Sparky, Under Siege, 10 count

FNGs: None

Other PAX: None

Warm Up: Pebble Pickers, Abe Vigodas, SSH, Mountian Climbers, Runners Stretch all IC

Build a burpee: Mosey to first speedbump for Build a burpee: start at 1st speedbump do 5 merkins, mosey to 2nd speedbump for 5 merkins & 5 groiners, mosey to 3rd speedbump for 5 merkins, 5 groiners, 5 jump squats, mosey to 4th speedbump for 5 merkins, 5 groiners, 5 jump squats, and 5 burpees. Mosey to far side of skatepark

Thang: Double de-escalator at the skatepark. Start with 11 reps (double count step ups, and monkey humpers on one side and merkins and big boys on the other side). Mosey through the skatepark in between. Decrease reps by 1 each round. YHC provided lantern light for skatepark, PAX was delighted.

Thang 2: Mosey to shelter by playground for dora. 50 inclined merkins, 100 Alabama prom nights, 200 SSH. Partner runs to far playground bench for 5 dips.

Mary: Mosey back to AO, quick circle, run in place PAX countarama to 100, end with 1 burpee

COT: Toby talk Thursday @ Mellow Mushroom Wrightsville Beach. Prayers for Wapener’s M. Prayers for fellow PAX. Habitat for Humanity next 1/28/23. Post beatdown coffee on Wednesday at Stingray provided by Sparky!

Cabana Boy Out!

Total count: 4

PAX: Bambi, Mile High, CrepeFace

FNGs: None

Other PAX: None

Warmarama:

Gravel Pickers x 12 IC LBCs x 12 DC IC

Moseyed from AO through Park to Cameron Art Museum, Boundless exhibit. Colored Soldiers Sculpture and History lesson 158 years ago this same month. Lots of mumblechatter along the route ~2.4 miles. At the exhibit we did Merkins to failure, then moseyed around front of museum and back to AO. Finished up with free rounds of Mary and COT. COT: Wapner M.; Babydaddy 2.0; @Milehigh new baby, brother, and mom. @Crepeface sister. Qs brother new baby maybe birthday this day 1/25? Brothers in F3. Amen

Total count: 16

PAX: Dixie Chick, Leroy Brown, hoveround, Raygo, morpheus, Good Time, FNP, coonbait (F3 BruCo), Smoke Screen, Overbite, Doubtfire, Banjo, 8 Mile, Pumpkin Pie Chart

FNGs: None

Other PAX: Shotgun

5 core principles and mission of F3 Warmorama 50 SSH, 20 merkins The Thang Moseyed to tennis court 4 tires setup and each pax took a turn walking backwards while dragging the tire. All other Pax did 4 corners 1st - 10BBS 2nd - 10BBS, 15 merkins 3rd -10BBS, 15 merkns, 20 squats 4th - 10 BBS, 15 merkins, 20 squats, 25 SSH (4 count) When a tire dragger completed a Lap he hollered and a new Pax replaced him. This was a quad burner and there was some negative response to this. Mosey to playground for Mary....more complaining Mosey to AO COT - Prayers for Kristin (Wapners M) Baby Daddy 2.0 and Buffalo's 2.0 recovery. Encouraged Pax to remember the little things and manage our pride/fear. I struggle with taking things for granted, especially my Wife. Be humble and live third!!!!!

It's an honor to lead and be led. FN

Total count: 5

PAX: Rawhide, Teachers Pet, Lightning, Hoosier Daddy

FNGs: None

Other PAX: None

1/25 Screaming Eagle Fly Eagle Fly QIC: Kramer

Mission Principles

Warmarama HC Burpees Seal Claps x24 Burpees x8 Soulja Boys x8 Merkins x24 Chainbreakers x8 Burpees x8 Dark Trooper x8 Merkins x24 Mamba Night Club/Raise the Roof x24 SSH x24 Burpees x8

The Thang Mosey to Hoops Court 8s Alarm Clocks/Kobes Bear Crawl/Sprint timer

Mosey Pearlz Rawhide- HR Merkins Hoosier Daddy- Squats Lightning- Carolina Dry Docks Teachers Pet- Dips

Mosey to AO

Mary 25 Flutter Kicks 15 Big Boys 10 Diaphragmatic Breathing

CoT Prayer

Total count: 11

PAX: Pledge, 10 count, Sparky, Roadie, Goat, Home Goods, Under Siege, Yak, Pumpkin Pie Chart, WNBA

FNGs: None

Other PAX: None

-Short warmup with 5 burpees

-Building miles for Runners and Ruckers.

-Runners completed 4 miles -Ruckers completed 2.5 miles

Strong work guys!

Total count: 12

PAX: Allman Joy, ATARI, DadBod, Kramer, PomPom, Smuckers, Snooki, SockPuppet, Picker, SPK, RoundUpOne

FNGs: None

Other PAX: None

Warm up Side Seal claps Mamba Night Clubs Chain breakers Stretch

The Thang

Mosey to parking garage Partner up and wheel barrow up first ramp

Walk Like An Egyptian Pax line up, side by side about an arm-length apart. In unison, entire Pax lunge forward with their right leg and hold the lunge, while the last Pax on right jailbreaks to the top of parking ramp. The entire Pax then recover and lunge forward with their left leg and hold the lunge, while the last Pax jailbreaks to top of ramp.

Next ramp bear crawl

Do until we reach top of parking garage

Top of Parking Garage WASH partner up 50 Werkins 100 American Hammers 150 Step Ups 200 Hip thrusters Karaokes as timer

Balls to Wall

Park bench Tricep dips

Prayers Wapners M Drips Friend who relapsed