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Total count: 7

PAX: Jingle, Drip, Kramer, Clog, Mile High, Snooki

FNGs: None

Other PAX: None

Warmup: SSH x 24 Chain Breakers x 10

The Thang: Three rounds of work. 2 minutes on and 15 seconds rest between sets.

Round 1: Tire Flip Curls Incline Merkins BBSU w Cindy Skull crushers Dealers Choice (draw a card from F3 deck and do that exercise)

Round 2: Tire flip Overhead Press Abyss merkins American Hammers Planks Dealers choice

Round 3: Tire Flip Bench Press Decline Merkins Good Mornings Dealers choice

Returned supplies and circled up.

CoT:

  • Snooki the 6th.
  • Prayers for our country. Need for invigorating community
  • Family of the shooter. There is grief all around.
  • 7:30 Wrightsville Beach flying machine oyster bar for the F3CF Forum
  • Prayers for Michael Bolton: living in car. Needs community.

PISTOLS FIRING!!! GOODNIGHT VIENNA!!

Total count: 3

PAX: Buddy the Elf, Raygo

FNGs: None

Other PAX: None

3 pax braved Banks Channel at 0530. The current was strong as we made our way .3 miles down to blockade runner. After convening on the shore, we mosey’d down to the beach and back to the public docks, where we ended with some dockside Mary.

Swim: .3 miles Mosey: .3 miles Mary: LBC’s, Flutter Kicks, Merkins.

COT

Prayers for the guy we saw on a bench outside of Jimmy’s he’s gonna need a gallon of liquid IV and is definitely in the dog house with his M.

Keep Wapner and his family in your prayers.

Total count: 3

PAX: Matt Foley, Hoosier Daddy

FNGs: None

Other PAX: None

The one and only Rawhide led a couple very motivated pax around Veteran’s Park where we did various exercises (mostly merkins) at each speed bump. Strong work by all ????????

Total count: 4

PAX: FIZZ, Jingle, Tartan

FNGs: None

Other PAX: None

Mission Warmarama The thang- 12 Days of Christmas Cot Free flow m- recovery Tartan- daughter F3 families Bro Olympics

Total count: 29

PAX: Beater, blood donor, Milton The Original Recipe, Dialtone, Gump, Magnito, Nomad, Beauty, Chocolate Box, Flight Nurse, Blue Steel, CAD, Clog

FNGs: Epic, nutmeg, and like 4 others!!!

Other PAX: Gumdrop, Full Auto, Patrick Henry, Mad Scientist, Zebco, Put Put, Sharp Dressed Man, Saigon Sam, Tomahawk

EC: Milton and I slept in our cars for an hour.

Warmorama: -side straddle hops -pebble pickers -shark claps

Thang 1: Indian run-kinda -on way to beach man in back runs to front. Tried to do three lines but epic fail

Thang 2: Classic Dora -100 merkins, 200 squats, 300 LBC’s. Partner runs to surf and submerges. Not gonna lie people struggled to count

Thang 3: just run back and circle back for 6

Thang 4: Bearosel -all hold plank while taking turns bear crawling around group. Second round hold All Gore

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wapners family. Mr. T’s wife. John.

Announcements: -look at the challenges and let’s get going! Who will be MonTuGaThunder Ray 53?

-End it Ruck coming in October!

-July 27 Sasquatch. Reach out to me for details. 10 mile ruck or run CSAUP!

Habitat: -usually the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 7/21 -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 -Be on the lookout for the third annual Tobyboat!

Reminder: “It’s ok to lose to an opponent but it’s never okay to lose to fear!”

Total count: 3

PAX: COOKIE, Hammer Head

FNGs: None

Other PAX: None

It was raining so we started out under the restaurant awning and warmed up. However, Hammer Head was slacking in the exercises and checking out the LED lights wrapped around the palm trees.

After warm up we moseyed to different stations to stay dry. However, Cookie would workout on the sidewalks so he could continuously wash the germs off his hands.

We did 10 burpees at station 1. Then 10 burpees and 25 merkins at station 2. Then 10 burpees, 25 Merkins, 50 big boy sit ups at station 3. 10 Burpee, 25 Merkins, 50 big boy sit ups , and 75 squats at station 4. Made it back to AO and finished with 100 high knees.

COT: Remember The Mountie as his father recently past. Cookie- prayer’s pressure in eye decreases. Hammerhead-Oldest son at summer camp in Florida.

Rx

Total count: 7

PAX: Magnito, EOM, Pledge, Rotor, blood donor, Beaker

FNGs: None

Other PAX: None

EC: 3 mile ruck me and BD

Warmorama: -pebble pickers -Imperial walkers -hillbillies -side straddle hops

Thang 1: Core Cards -playing poker. Do reps based on card and exercise determined by suit. -clubs-butterfly sit ups -hearts-heals to heaven -diamonds- jay lo’s -spades-hello dolly’s -ace is always 100 LBC’s -redo winning hand then run quarter mile or jump rope. -second hand same exercises but blackjack. -Rotor won both hands!

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wapners family. Mr. T’s wife. Pledges work.

Announcements: -look at the challenges and let’s get going! Who will be MonTuGaThunder Ray 53?

Habitat: -usually the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 7/21 -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 -Be on the lookout for the third annual Tobyboat!

Reminder: “It’s ok to lose to an opponent but it’s never okay to lose to fear!”

Total count: 7

PAX: Salty, Drip, Nomad, Bartman, Mile High

FNGs: None

Other PAX: Patrick Henry (DR Charleston)

warmup including Peter Parker shoulder taps

Mosey the long way around to the pull up bars

AMRAP 22 -5 pull ups -10 decline drydocks -5 L sits -lap around the lot Pax got 10+ rounds

down to the pond for pistol squat training. 10 each leg back to the AO ~1.8mi total run

Welcome to Patrick Henry, DR from Charleston

prayers for those battling cancer prayers for those needing community grateful to be able to be here today!

Total count: 4

PAX: Buddy the Elf, Steak Knives, Raygo

FNGs: None

Other PAX: None

Is it even necessary to claim anymore that it hardly ever rains at LLP? The only moistness found this morning was the sweat flying off our bodies. Please don't tell my wife I used the word moist.

Warm-o-Rama

Michael Phelps x 27 Seal Clap x 20 IC Gravel Pickers x 10 IC World's Greatest Stretch Tempo Merkins x 10 IC

The Thang

Mosey to the tennis courts with our sandbags

Bear Run

Bear crawls to each sideline, chug a beer, and mosey back.

Shoulder Press x 2 - Increasing by two each round

Mosey to the playground

Lazy Dora - Pax 1 does an exercise for a set number of reps while Pax 2 waits for him to finish

10 rucksack merkins - 100 reps Sandbag rifle hold

10 rucksack squats - 200 reps Sandbag shoulder toss

20 rucksack pull-throughs - 300 reps Sandbag suitcase carry

Scary Mary

American Hammer x 20 IC American Hammer rucksack x 20 IC American Hammer sandbag x 20 IC

Yoga with Buddy for the finale

COT

Prayers for the health and recovery of F3 families

Buddy the Elf - If you take my parking spot one more time, Raygo gets it Raygo - Nothing personal, I like that parking spot, the band Journey, and every song that came out before you were born. Steak Knives - Get well soon! I'm beginning to feel responsible for your back issues.
Buddy the Elf - Keep on laughing. You mess with the bull, you get the horns!

Happy Friday, Dixie Chick

Total count: 2

PAX: OTC

FNGs: None

Other PAX: Kupchak

Warmarama: SSH, Imperial Walker, Copperhead Squats, Pebble Picker Thang: mosey to the race track. 5 burpees, run halfway around racetrack and do 5 more. Three circuits = 30 burpees Continue mosey around the neighborhood Quick stop for two hill sets thanks to encouragement from Kupchak, dude is a stud! COT: thinking of you Wap OTC

Total count: 5

PAX: Liberty, Bambi, 2 Buck Chuck, R-X

FNGs: None

Other PAX: 0

Warmara SSH Chain breaker 5 oyo burpees

Headed over to the pickleball court C1 10 squats C2 10 squats 20 big boy C3 10 squats 20 big boy 30 merkins C4 10 squats 20 big boy 30 merkins 40 high knees Lung walk on sides Run on end line

Went under the shelter 20 dips 20 step ups 20 Dirkens 2 rounds

Went to the basketball courts and played 21 liberty won

COT Dads camp People traveling

Total count: 6

PAX: Dalton, GTA, Pledge, EOM, Magnito

FNGs: None

Other PAX: None

EC: lone 3 mile ruck

Warmorama: -pebble pickers -Imperial walkers -hillbillies -side straddle hops

Thang 1: Sisyphus -get a partner. One runs to rock pile and gets rock and runs back. Other stays and does exercise with rock. Continue to do this until you have 10 rocks. Then we’ll move to another spot in the parking lot and you’ll do another exercise again collecting the rocks and moving them. -exercises: curl/press, chest press/tricep extensions, squats/calf, deadlifts/rows

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wapners family. My ex and kiddo. Magnitos wife.

Announcements: -look at the challenges and let’s get going! Who will be MonTuGaThunder Ray 53?

Habitat: -usually the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 7/21 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Mc Allisters Deli -Be on the lookout for the third annual Tobyboat!

Reminder: “It’s ok to lose to an opponent but it’s never okay to lose to fear!”

Total count: 8

PAX: AchyBreaky, Price is Right, The Flying Wasp, Matthew (Kiss Cam), Inigo Montoya, Spray Tan (josh), Blackout, Waterbug

FNGs: None

Other PAX: None

Mini Q-school, some tabata, ended with some water aerobics. Full coffeteria participation after

Total count: 7

PAX: Wahlburger(Kyle Kinder), Inches Short, morpheus, Bedlam, Nomad

FNGs: None

Other PAX: Patrick Henry(Charleston pax)

Ran around. Ruckers did their thing. Did a lot of oyo intervals at various locations.

Pray for everyone that needs healing and also have a great rest of the week and support each other.

Total count: 8

PAX: WNBA, Pixel Pusher, WaySide, Buddy the Elf, NAPA, Skynet, Michael Bolton

FNGs: None

Other PAX: None

warm up on the mat sun salutations and warrior flow balance work Peter Parker shoulder taps! closed with some twists and folds.

hold your loved ones close, tomorrow isn't promised.

moment of reflection namaste!

Total count: 6

PAX: Drip, Milton The Original Recipe, Dixie Chick, Jingle, Steak Knives

FNGs: None

Other PAX: None

WARMORAMA SSH LEG STRETCHES AMERICAN HAMMER

THE THANG Run, leap, bound, jump, ascend, descend, low crawl around the greater part of downtown Wilmington. No one bled and no one got arrested.

COT What challenges in life do we have to navigate and how do we do it? What lessons can we take from parkour and apply to our life? Prayers for serenity and peace of mind.

Total count: 18

PAX: Southie, Oaken, Bartman, Clog, R2, R-X, Cherrypicker, Liberty

FNGs: None

Other PAX: Thumper (Q), Tarzan, Acorn, Tomahawk, Pegasus, Water Color, Flag or Fly, Funfetti, Shark Girl

WARMARAMA SSH, Squats, Toy Soilder, High Knees, Butt Kicks, Inch Worms

THE THANG Soccer. Kicking, Soccer, Goal saving, Soccer, Goals, Finished with more Soccer.

Total count: 5

PAX: Chernobyl, McFly, Tiny Dancer, letc

FNGs: None

Other PAX: None

It was not, as the AO would lead you to believe, cool this AM. I think I starting sweating the minute I stepped onto my back porch. It was, however, runnings. I had not exactly decided what route I wanted to use, but I really appreciate variety and sometimes you have just got to be the Q if you want to be the decider. Am I right? Yes, because I am the Q. We did some warming of our ramas and then proceeded toward the Long Leaf Hills cut through towards the Muni. We proceeded straight through the Muni to Oleander and crossed up to Wallace towards campus and in the new Quad. Map below. It was a great route, promise. The only thing that made it better was the fact that I had the PAX do a run-by of the parking deck and then made us enter the far stairs to climb to the top, reverse directions, and then back down the stairs to continue the route. We did find a nice steady breeze up there though. We made it back in five pieces. Had an encouraging COT and the crème de la crème continued the F2 and F3 at Holy Crêpes.

Total count: 4

PAX: R-X, Redline, Hoosier Daddy

FNGs: None

Other PAX: None

UncleDan- the uncle you wish you had. Watchdog telling Cookie, “LBCs don’t work” RX, “LBCs don’t work when you go straight to the refrigerator “

Total count: 7

PAX: Sparky, EOM, Pumpkin Pie Chart, Rotor, Dollarweed, Milton The Original Recipe

FNGs: None

Other PAX: None

EC: 2.5 mile ruck me and Milton

Warmorama: -pebble pickers -Imperial walkers -hillbillies -side straddle hops

Thang 1: 4 corners escalator -head to tennis courts. -bear crawl shorts and run longs -10 perfect merkins at first corner. Next corner repeat merkins and add 20 big boys. Next corner repeat merkins and big boys and add 30 fence squats. Last corner repeat all others and add 40 double count flutter kicks. -repeat this working to get three rounds -round 2 did drydocks, leg lifts, calf raises and LBC’s.

Thang 2: Holds and runs -hold various planks then hold various core movements while each pax runs around court.

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wapners wife continued healing. Dollarweed surgery. My ex and daughter.

Announcements: -look at the challenges and let’s get going! Who will be MonTuGaThunder Ray 53?

Habitat: -usually the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 7/21 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Mc Allisters Deli -Be on the lookout for the third annual Tobyboat!

Reminder: “It’s ok to lose to an opponent but it’s never okay to lose to fear!”

Total count: 7

PAX: Wahlburger(Kyle Kinder), Bunny Slope, Inches Short, Buddy the Elf, Dialtone

FNGs: None

Other PAX: Pork Round

Warmorama Pebble pickers Maniacs Imperial walkers The thang Ruck to the beach and do 5 rounds of 10 bent over rows then run to the water and do 5 surfies run back to sandbags and do 10 over the shoulder throws. thats round 1. Then 10 kneeling preacher curls and high plank bicep pull thru and tricep extension. Then lunge walk back 50 yds.

Total count: 7

PAX: Wahlburger(Kyle Kinder), Bunny Slope, Inches Short, Buddy the Elf, Dialtone

FNGs: None

Other PAX: Pork Round

Warmorama Pebble pickers Maniacs Imperial walkers The thang Ruck to the beach and do 5 rounds of 10 bent over rows then run to the water and do 5 surfies run back to sandbags and do 10 over the shoulder throws. thats round 1. Then 10 kneeling preacher curls and high plank bicep pull thru and tricep extension. Then lunge walk back 50 yds.

Total count: 2

PAX: mr.kotter

FNGs: None

Other PAX: None

Warm up with oyo stretch and mercain.

Ran around the neighborhood, did intervals throughout morning. Did suicides at the tennis courts at the end.

Prayed for everyone’s safety and having a good day today.

Total count: 10

PAX: Hahvard, Dixie Chick, ArmorAll, Chernobyl, Salty, DadBod, Jingle, Floater

FNGs: Dear John

Other PAX: None

Warmorama: SSH Chinooks Imperial walkers Merkens Gravel pickers

22 count each (number of servicemen that take their lives , by some estimates, each day)

Mosey to goose poop island

En routes stop at each speed bump

And do (cumulative).. adding an exercise at EACH bump 5 burpee 10 single count lunge 15 imperial Walkers 20 merkens 25 plank jacks 30 squats

Then DORA at goose poop

100 step ups 200 LBC 300 squats

Back to AO

Prayer for: Wapner, his M, his family, the whole Situation Salty’s 4 yr old son receiving care/ tests. Prayers for wellness and healing and good results ‘Michael Bolton’ F3 pax.. new to our group.. needs fellowship, amorall needs a hand helping lead him

  • Captain Jack out

Total count: 5

PAX: Rotor, Pumpkin Pie Chart, Hightower (The Capital)

FNGs: High Heat

Other PAX: None

Warmarama: SSH Imperial Walker Pebble Picker Moroccan night club Thang: Dora 1-2-3 100 Bobby Hurley 200 Carolina Drydocks 300 LBCs Lunge walk to median then sprint back Thang 2: 11’s 10 Derkins on curb 1 monkey humper COT: Welcome High Heat! Strong work this morning, keep coming out! Awesome to meet you Hightower, we all appreciate the motivation you bring to the gloom! Prayers for Wapner and his extended family dealing with this awful disease. We love you Brother and miss you. Deuces

Total count: 1

PAX: Milton The Original Recipe

FNGs: None

Other PAX: None

Tabata Tuesday EC Ogden Park 0445 through Summertime!

40 min straight weighted Tabatas/cardio

Tire flips. Sand bag work. Kettlebell. Sweat.

Total count: 8

PAX: Drip, Tuco, El Gato

FNGs: Tinkerbell

Other PAX: Soap, One Try, Blue suede Shoes,

Warm Up with FN Dora 100 Merkins 200 Mountain Climbers 300 Big Boys Other Pax ran and did 5 Plank Jacks

Lunge Walks and stopping to do 10 monkey Humpers every other parking spot

Repeat with Bear Crawls

Total count: 8

PAX: EOM, Beaker, Foot Fetish, GTA, It Wasnt Me, Inches Short, Wahlburger(Kyle Kinder)

FNGs: None

Other PAX: None

Warmoramba- stretching…..need some lessons from @dadbod or @bing. Gravel pickers, Apagodas, SSH.

Andso…….we rucked instead.

Prepared to do speedwork/interval running (in my case hobbling)….but 6/7 pax were prepared to ruck and @Fetish wanted to try so………

Andso……we rucked instead.

Inches Short and Wahlburger- Kessel Ruck activity

EOM, It wasn’t me, Beaker, GTA, Fetish, and YHC………we rucky rucked estimate 2 miles or so, explores some new territory and had some great fellowship in the sticky morning.

Rally up and COT.

Prayers of healing, strength and peace for Bev, Inches Short’s mom.

Total count: 7

PAX: Snooki, Allman Joy, Liberty, Bambi, Crockett, Hahvard

FNGs: None

Other PAX: None

Warmarama The thang Cot Dad camp registration Wapners family F3 forum Monday Bro Olympics in august Mortal combat this Thursday 2.0 friendly

Total count: 11

PAX: Blackout, Gumby, hooch, Redline, Hammer Head, trolleystop, Sonar, Whaler, Short rib, Hoosier Daddy

FNGs: None

Other PAX: None

Amazing leadership skills again demonstrated by Matt Foley as he led the Ruckers and runners on a tour of Carolina Beach. It was a hot one this morning but with some strong fellowship we all made it back in time. Redline again with some solid solo EC ????????