Backblasts

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Total count: 8

PAX: Smuckers, ATARI, niles, Tom Sawyer

FNGs: Chips and Salsa

Other PAX: Mason, Crazy Horse

Warm up Side Seal claps Mamba Night Clubs Chain breakers Stretch

The Thang

6s Bear crawl Alarm Clocks Carolina dry docks

WASH partner up 50 Werkins 100 American Hammers 150 Shoulder Taps 200 Hip thrusters

Run as timer

Mamba Mile

Prayers For Healing Place 6 girls left healing place last night Tom Sawyer Turner just diagnosed with cancer Niles potential for a Bible study/worship service

Total count: 6

PAX: 10 count, Garth, Malcolm in the Middle, Kopi Luwak, Slack...

FNGs: None

Other PAX: None

EC: 10 count and It Wasn’t Me

Warmup: SSH, pebble pickers, Abe vigoda

4+ mile run

COT: Garth’s travel

Total count: 4

PAX: OTC, Rip Rap, The Processor

FNGs: None

Other PAX: None

Run to first corner- 15 squats Lunges to second corner -20 merkins Run to 3rd corner- 15 big boys Run to forth corner- 10 man makers

Alot of movement to stay warm. Turning men into stronger men.

Total count: 7

PAX: Bambi, Oaken, RoundUpOne, Goat, Slim Shady, Wahlburger

FNGs: None

Other PAX: None

Warmerama: Hillbillies x17 Toy soldiers x17 arm circles x17 copperhead squats x17

The thang: Lollipop- skip around basketball courts do 100LBC, basketball mosey around do 75 merkins, lunge to end court 50 SSH, bear crawl to other end do 17 burpees.

Tripel nickel hill- 5, 4count plank jacks, 5 big boi, do this 5 times.

The One Legger- scorpion ???? dry dock (One leg in air) x7, one legged Burpee x7...3 times

Mosey to shelter for 17 step ups, 17 copperhead squats, 17 one leg squats, 34 dips. Find wall and do 34 tricep merkins.

Mosey to AO for 5 minutes of Mary while listening to Coldplay fix you.

Happy Birthday to my daughter Meghan Elizabeth Schafer, who would be 17 years old today! Love you and think about you everyday. Everyone got a Dum Dum Lollipop ???? ????

Total count: 2

PAX: Hand me down

FNGs: None

Other PAX: None

For a minute, I thought I would have a solo Q and get to cheat and relax - but Hand Me Down showed up and kept me honest. He was expecting to just run - but was gracious about following me on a pearls on string adventure.

Ran to deck 1 and up the stairs to the top. Initiated McFlys exercise challenge of 3 sets of 21 burpees for down syndrome. Did the first set at the open penthouse.

Downstairs and into the canyon. Tricep dips, then rotations of big boys and wall jumps on repeat.

Up to the outdoor gym for rotations of pull ups, chin ups, big boys.

Next to deck 2. Up the staircase with sets of merkins and bonnie blairs at each level going up - six total. After a small breather, took care of the 2nd set of 21 burpees.

Down the stairs and down the hill with pearls of tricep dips, side jumps, monkey humpers, copperhead squats, bonnie blairs.

To deck 3. Up the staircase with sets of high knee sumo squats at each level - five. At the top, finished the 3rd set of 21 burpees under Gods dark canopy. Hand Me Down is so strong.

Back to the AO for COT

Bit of trivia - my aunt is down syndrome. 61 yrs old - now with mild dementia and severe OCD. A really genuinely sweet heart. Thanks McFly.

Thanks also to Hand Me Down. Blessed morning

Total count: 13

PAX: WNBA, Jingle, Pony Express, Big Sky, Banjo, Heisenberg, Roadie, Tripwire, SOL, hoveround, Snooki, DadBod

FNGs: None

Other PAX: None

After dominating day one of the Kessel Ruck, everyone wondered if the two Space Rebels could continue their mad-dash through the Kessel Trail. Well, the challenge was arisen to!

Warmups: SSH x24 Chain Breakers x8

Running had by the runners was. The path of Rucks, walked by Ruckers were. Two Rebels, Ruck and Run they did.

CoT:

  • Heisenberg: Dad (Ron) is getting out of hospital today.
  • SOL: Dad is going into hospital. Prayers for the results from Biopsy.
  • Prayers for Pixel as he waits for his procedure.
  • Bedlam: going to his ex-in-laws this weekend to get his stuff from them.

OUT, BEDLAM IS!

Total count: 6

PAX: Flight Nurse, sir_mix_a_lot, Spare Rib, Hoosier Daddy, hooch

FNGs: None

Other PAX: None

Warmarama stretch Mosey to basketball court Pax have 1 min to make 6 baskets back and forth- escape from la style- see preblast Mosey back Apx 4 miles Cot

Pacholli prayers for recovery and wellness

Wapner family

Banjo last Q tomorrow at LLP

DJ MCCLEOUD

Total count: 13

PAX: Steak Knives, Doubtfire, Raygo, Big Sky, White Rabbit, Tom Sawyer, letc, hoveround, Brackish, Buddy the Elf, Leroy Brown

FNGs: None

Other PAX: Slip and Slide

A perfect number of pax showed up. We warmed up briefly

Thang 1 Thunderstruck, hold plank and do a merkin every time they say thunder.

Thang 2 A cornucopia of exercises including:

Timer does farmer carry w/40's Kbs Battle rope Man makers Curls American hammer Clean and press Snatch Windmills Flutters Single Leg Romanians Renegade row Deadlift high pull

we did a little over 2 rounds until time.

Great to see new guys like Buddy the Elf and Slip and Slide coming out. And good to meet White Rabbit.

Cheers for reduced pain for Wapner's wife. Grateful for peace for my Mother in Law who just passed away. Thank you to LETC for the closing prayer Grateful to you all and for the opportunity to lead!

Total count: 12

PAX: R-X, crosswalk, Oaken, Bambi, sir_mix_a_lot, CrepeFace, Snooki, THE HOFF, Allman Joy, Tripwire, Bedlam

FNGs: None

Other PAX: None

Quick Warm-O-Rama SSH x10 Gravel pickers x 10 Right over left stretch and left over right - hold each for a 10 count

Some ran Some rucked slow Some rucked fast

COT/ Announcements Prayers for Wapner's family

Hope everyone can get back out in the gloom- numbers have been low. Pick a challenge and tackle it.

Go visit the beach sometime! I heard its kinda nice this time of year.

WNBA out

Total count: 5

PAX: Heisenberg, Sugar Rush, Drip, Jingle

FNGs: None

Other PAX: None

Warmorama SSH Chain breaker Hi knees Butt kickers

Thang .17 mile run - 8 Mericans / BBSU / Kobe Rinse and repeat AMRAP with 24 being the goal Got to 21 with 3.69 miles covered Strong work px

COT Drip w Spartan Q tomorrow- great AO at the Healing Place Set goals and challenges Prayers for good health and peace ✌???? ????????????

NAPA OUT

Total count: 9

PAX: The Processor, Milton, Home Goods, Malcolm in the Middle, blood donor, Chop Shop, Pumpkin Pie Chart, Garth

FNGs: None

Other PAX: None

EC: 3 mile ruck BD, Milton and I

Warmorama:

  1. Chain breakers
  2. Cheerleaders
  3. Gator claps

Thang 1: Monster Rock -everyone get a rock and get in a line. All do ten of the same lift then move to next rock. When you get back to your rock all run around both parking lots. Then change exercise. -exercises: curl press, Lion kings, thrusters , tricep extensions -4 laps should be a mile

Thang 2: Tabatta Rocks -circle up. We’ll do 20 second on, 10 seconds off. Moving to new rock at each break. Do as many as you can in that 20 seconds -exercises: chest press, curls -Sprint down and back in the parking lot

Prayers: Wapners M

Announcements: -someone challenge the Mambas for the Cup!

-Whose next to complete the Gator Bait Challenge!!!! Also wondering who our next MonTuGaThunder Ray will be.

-Arrowhead masters-4/8! Mulligans day before!

-3/22 12:00pm Stingray Luncheon F2 event at Flaming Amy’s Burrito Barn!

-Scholarship Applicants can apply on April 1st to May 1st. This years it is $4,000.00. Applications released on April 1st! Open to all current PAX in or planning to be in trade school or college or 2.0, boy or girl, of an active PAX within F3 Cape Fear to cover the cost of college or trade school!

Coffeteria: -Wednesday after Stingray

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

Habitat: -The third Saturday of each month from 7:45am to 2:00pm. -Next one: 3/25 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Broomtail Brewery 6404 Amsterdam Way. Wilmywoodie food truck

Reminder: “Do not let your life be like a shooting star that lights up the sky for only a brief moment. Let your life be like the sun!”

Total count: 4

PAX: Teachers Pet, Hoosier Daddy, Lightning

FNGs: None

Other PAX: None

Warmarama The thang 11s Dora Free throw up backs Cot #mambaout

Total count: 13

PAX: Defrost, Steak Knives, McFly, Blue Steel, Vogue, last, Chocolate Box, blood donor, luckycharm, Milton, Sunrise

FNGs: None

Other PAX: Duty

On a warm, windy, March morning, 13 met at Wrightsville Beach for a four corners Blimp beat down.  

Warmarama with SSH, chain breakers, hillbillies and Merkins.  

Mosey to Beach stopping along the way at the realty office echo chamber for a few core exercises.  

4 corners at the beach from beach up to Lumina, one block over and back to Beach stopping at each corner for the following: 5 burpees 10 lunges 15 imperial walkers 15 merkins 20 plank jacks

Various Mary exercises called by first to finish until the 6 arrived.  

6 pax jumped into ocean while others held Al Gore  

Head back to the park. The rain held off until COT.  

Great meeting Defrost and Malcolm in the Middle out for 2nd straight day.  

I need to work on my 2 claps and a Rick Flair.   Thanks to Vogue for coming to the rescue.  

Great seeing Last aka Performance Cotton in the mix.

Where are the millennials?

Beers with Banjo tonight at 5:30 at Wilmington Brewing Company.  

Prayers for Wapner and Lazarus Ms.

Let’s get some coffee.

Heisenberg out.

Total count: 13

PAX: letc, Wicked, Brackish, FreeFlow, Gandalf, Jingle, Special K

FNGs: None

Other PAX: MindBlown, Birds Nest, Mudman, Thorpe, Showtime

March Madness

Warmorama

  1. SSH
  2. Mamba Nightclubs
  3. Toy Soldiers
  4. Seal Claps

x64

  1. High Knees
  2. Jump Squats
  3. SSH
  4. Mt. Climbers

x32

  1. Alternating Lunge
  2. Plank Jacks
  3. Alternating Side Lunge
  4. Single Leg Calf Raises (each)

x24

  1. Dips
  2. Merkins
  3. Skater Lunge
  4. V-Ups

x16...Sweet

  1. American Hammers
  2. LBC IC
  3. Dead Bug IC
  4. Shoulder Tap Jacks

x8...Elite

  1. Inch Worm Merkin
  2. Carolina Dry Dock
  3. Wide Merkin
  4. Diamond Merkin

Final 4...EMOM

  1. x20 Ballerina Toe Squats - x20 Smurf Jack
  2. x20 Freddie Mercury - x20 Cockroach Resurrection
  3. x10 Burpees - x30 Peter Parkers
  4. x20 LBFC - x20 Shoulder Taps
  • National Championship (7min) 6v7 Basketball game first to 5pts
  • Countorama
  • Nameorama
  • CoT
  • Coffeeteria @TheRoastery

Total count: 3

PAX: The Mountie 910-538-0440 (ICE contact Kirsten 910-599-0070), Hammer Head

FNGs: None

Other PAX: None

Warmup

Mosey around the lake

AMRAP 10:00 • 10 Burpees • 20 American Hammers • 30 squats • Balls to the Wall as long as possible

Mosey around the lake

AMRAP 10:00 • 10 Merkins • Bear Crawl; Crawl Bear Back • 20 Big Boy Situps • Lunge Walk Across and Back

Mosey around the lake

COT

Total count: 16

PAX: Raygo, Dixie Chick, Bedlam, Leroy Brown, Steak Knives, Tiny Dancer, Jiffy Pop (JP), Flight Nurse, Milton, Tom Sawyer, last, blood donor, niles, Buddy the Elf, Hush Money

FNGs: None

Other PAX: None

3/17 Fuel Depot QIC: Kramer St Pattys House of Pain Ruck

Mission Principles

Warmarama 24 Seal Claps 8 chain breakers 24 merkins 8 dark troopers 12 mamba nightclubs/12 raise roofs 8 soulja boys 24 SSH 8 burpees

Ruck Mosey Lap

HOP Ruck- Heavy Gear Carry

Gear to Pull Up Bars x5/7 pull ups/scap deps x17 decline merkins x17 KB swings x17 Cindy thrusters 3 rounds

GPI- Heavy Gear Bear Crawl Sandy Drag Crawl Bear Sandy Drag x17 sandy cleans x17 ruck steps DC

HOP Ruck- Heavy Gear Carry AO

CoT Prayer

Total count: 5

PAX: NAPA, SockPuppet, Snooki, Smuckers

FNGs: None

Other PAX: None

Warmarama The thang Pearls on a string 11s Cot

Total count: 7

PAX: Crockett, crosswalk, Dogwood, Bambi, Jingle, Pony Express

FNGs: None

Other PAX: None

EC: 2.5 mile ruck, Jingle and Dogwood were there for most until the EMOM called.

Warmorama:

  1. Maniacs
  2. Chain breakers
  3. Cheerleaders
  4. Gator claps

Thang 1: Balls and Bags -get a stone or a sand bag for some catch me if you can. Teams of three. Two do 10 big boys then catch person with bag or ball then switch out. Do this for roughly a mile or two!!!! Halfway if you were using the bag ya had to switch to the stone and vice versa.

EEC: 7 Minute Abbs -PAX delight. Each person leads a core exercise of 20 or so reps.

Prayers: Wapners M, Crocket rest, st Patrick’s safety

Announcements: -someone challenge the Mambas for the Cup!

-Whose next to complete the Gator Bait Challenge!!!! Also wondering who our next MonTuGaThunder Ray will be.

-Arrowhead masters-4/8! Mulligans day before!

-3/18-Camp Lejeune launches with Dawg at the helm. That’s this Saturday!!!

-3/22 12:00pm Stingray Luncheon F2 event at Flaming Amy’s Burrito Barn!

-Scholarship Applicants can apply on April 1st to May 1st. This years it is $4,000.00. Applications released on April 1st! Open to all current PAX in or planning to be in trade school or college or 2.0, boy or girl, of an active PAX within F3 Cape Fear to cover the cost of college or trade school!

Coffeteria: -Wednesday after Stingray

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

Habitat: -The third Saturday of each month from 7:45am to 2:00pm. -Next one: 3/25 -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: “Be willing to go anywhere…..as long as it’s forward!”

Total count: 6

PAX: PomPom, Banjo, Delaware

FNGs: None

Other PAX: Charlie Daniels, Slip and Slide

had an unconventional warmup including yoga and 49 SSH

Mosey to goose poop loop for some speed bumps. burpees, merkins, squats, BBSU

arrived at the pull up bars, which were swarmed with sandbag laden studs. We opted to head to the ninja course, because we're light and fast!

ninja course buffet, AMRAP 15 15 merkins 20 BBSU Pick 3 obstacles every round

ended with new PAX leading us in exercises.
Great to see Delaware and Slip and Slide in the gloom. Look for them on the Q calendar soon!

COT Safe travels to banjo and family, I wouldn't be here if you hadn't EH'd me! Habitat is hiring construction crew leaders, contact PomPom for info. Hoping for peaceful closure for my wife's mom. Go out and be the light in the world. grateful for you guys!

Total count: 9

PAX: Banjo, Dixie Chick, Heisenberg, Kramer, SOL, Spandex, Steak Knives

FNGs: SlipNSlide

Other PAX: None

Warmorama: SSH x 20, 20 walking lunges oyo The Thang: We mosey towards the outer loop of LLP. We do two and a half loops around LLP. At one point Steak Knives and Dixie Chick were running behind me and Heisenberg and started say “Are we there yet?” And “I gotta go to the bathroom “ like a family road trip. Abe then we started reminiscing about funny family road trips. It was hilarious ???? Then we finished up with SOL taking a short video of us putting out a run challenge to Cool Runnings in Texas. Total mileage for the month of April. We ran a little over 4 miles. Welcome FNG SlipNSlide, this was probably the easiest naming in F3Cape Fear history ???? COT Prayers for Wapner’s M and family, Lazarus and his M, and high school teens dealing with stress, social drama. It was an honor and a privilege to lead. Pony Express out

Total count: 2

PAX: Kopi Luwak

FNGs: None

Other PAX: None

Warmups: SSH Heels to heaven Copperhead squats

Main Event:

Countdown: Chest press & Rows with Cindy Rifle carry in between

Dora: 100 curls 200 squats 300 chest press

Partner rifle carry to flag and does 5 swings with Cindy.

COT:

Prayers for Kobi

Total count: 4

PAX: Hoosier Daddy, Whirligig, Redline

FNGs: None

Other PAX: None

We ran!

COT, Praises and Prayers for exciting times for Redline's M with her new career. Prayers for all Pax and engagement in their marriages.

Total count: 1

PAX: Bedlam

FNGs: None

Other PAX: None

Left all alone, but still got after it!

Warmups: SSH x 24 Mtn. Climbers x 24 Chain Breakers x 10 Dark Troopers x 10

Blocks and Clocks!

Decided to EMOM this workout with a cindy:

Round 1: Curls x20 BBSU x10

Round 2: Block Merkins x15 Wojo Squats x10

Round 3: Grave Diggers x12 LBC x15

Finished the time with a mosey around the park!

Just an encouragement to get out there and get after it, no matter what! Working out solo is always tough, but don’t let it get you down!

Also, just know that I’m coming for the Masters Green Jacket!! I’ll be hitting Arrowhead every few days to get some rounds in if anyone wants to join.

BEDLAM OUT!

Total count: 5

PAX: Wahlburger, Crockett, R-X, Jingle

FNGs: None

Other PAX: None

EC: three mile run

Warmorama:

  1. Mountain climbers
  2. Chain breakers
  3. Plank jacks
  4. Gator claps

Thang 1: Card Baller -get a stone and draw a card. 5 card stud, you’ll get 7 and play the best 5 -each card drawn is an exercise. -hearts chest press with stone -diamonds shoulder press -clubs shoulder stone -Spades squat with stone -best hand wins and we repeat the whole hand.

Thang 2: Jumpin Dora -first do 50 shouldering stone back and forth with partner. -100 shoulder press, partner does 100 jump ropes or air ropes then switch. -150 chest press again with jump ropes

EEC: Blackjack -play again but only three cards. Same lifts on suits.

Prayers: Wapners M, Crockets Kid volleyball

Announcements: -someone challenge the Mambas for the Cup!

-Arrowhead masters-4/8! Mulligans day before!

-3/18-Camp Lejeune launches with Dawg at the helm. That’s this Saturday!!!

-3/22 12:00pm Stingray Luncheon F2 event at Flaming Amy’s Burrito Barn!

-Scholarship Applicants can apply on April 1st to May 1st. This years it is $4,000.00. Applications released on April 1st! Open to all current PAX in or planning to be in trade school or college or 2.0, boy or girl, of an active PAX within F3 Cape Fear to cover the cost of college or trade school!

Coffeteria: -Wednesday after Stingray

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

Habitat: -The third Saturday of each month from 7:45am to 2:00pm. -Next one: 3/25 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: Winnie’s Tavern 1895 Burnett Blvd Wilmington, NC 28401

Reminder: “Be willing to go anywhere…..as long as it’s forward!”

Total count: 5

PAX: Quinn - The Real One, Special K, Jewel, Hand me down

FNGs: None

Other PAX: None

Conditions: 32 degrees Warmorama: SSH 24 IC Chain breakers 10 IC Mamba night clubs 24 IC

The thang: With only 5 pax, YHC decided we did not have enough PAX for ultimate football so we decided to do a 4 mile mosey around downtown. We hit the creepy parking deck, river walk and finished with the a few rounds of most beautiful staircase in Wilmington.

COT Happy birthday Jewel T claps to SPK for finishing 75 hard today

Total count: 7

PAX: Spin Doctor, Kopi Luwak, EOM, Chop Shop, DEP. DAWG, Slack...

FNGs: None

Other PAX: None

Warmaroma Quick warm-up 10 Seal Claps IC 10 SSH IC

Thang: Mosey to street Next 2 speed bumps stop 5 merkin 10 squats

Mosey to parking lot

Quarter pounder

Merkin Squats Mountain climbers SSH

Bb court Group 3

100 merkin Prison squats 200 squats Flutter kicks 300 LBC’s Carolina dry dock

4 corner eac Bb court 10 Mike Tyson 20 box cutters 30 squats 40 hello hello

Morning call Pull up bars Group of 2 5 pull up / others merkin

Total count: 4

PAX: Allman Joy, Kramer, RoundUpOne

FNGs: None

Other PAX: None

Warmarama The thang Pax hit alll the major body parts Even incorporated the cup into the beatdown Mixed in some running Mary Cot AJ fam Mamba lunch today Fng chatter #mambaout

Total count: 1

PAX: Tiny Dancer, Steak Knives, Leroy Brown, blood donor, Captain Jack, Delaware

FNGs: HotLips

Other PAX: None

Warmarama: 50 SSH, 15 LBAC Forward and Reverse, 15 PebblePickers

Mosey to the pull up bars for a DORA 1-2-3 100 Pull Ups 200 Dips 300 LBC

At this point, I knew, I bit off more than I could Q. But I embraced the suck and told myself - I don't have to do this, I get to do this! Who's Motivated!!!

Mosey to the tennis courts for a 4 corners ladder. 25 Merkins 25 Merkins + 25 Squats 25 Merkins + 25 Squats + 25 BB Situps 25 Merkins + 25 Squats + 25 BB Situps + 25 Bobby Hurleys

Mosey back to the AO for a little Mary and Broga.

Prayers for Steak Knives mother in law, Delaware's friend Michael and Wapner's family.

BoneSpur

Total count: 2

PAX: Hoosier Daddy

FNGs: None

Other PAX: None

Hoosier Daddy got caught in traffic but made it just in time! Good thing too cause it was cold and left to myself I can't say with certainty what kind of workout I'd of done. As it is, 2 HIM's headed to the pull up bars for pull ups and merkins, repeat, repeat, repeat.....

Total count: 3

PAX: Tom Sawyer, Flight Nurse

FNGs: None

Other PAX: Kali

In the realm of Empie Park, four heroes dared to go, A flight nurse, Tom Sawyer, Niles, and Kali bold and low, Together they embarked upon a journey wild and fraught, Through bitter cold and wind chill, they sought what could be taught.

The flight nurse, skilled and fearless, led the noble quest, And Kali, fierce and glowing, donned a collar red, no jest, Together they traversed the park, four miles they would tread, In search of Bonespur, friend to all, a leader to be led.

Bonespur, once a titan, now in shape no more, Had ventured out to exercise, as he'd done before, A group of men he guided, through the wilds of Long Leaf Park, But he was missed by his dear friends, as day turned into dark.

Tom Sawyer, ever stunning, and Niles, a friend in tow, Embarked upon a shorter ruck, two miles they'd go, To Flying Machine Brewery, they'd wander and they'd pray, For family, friends, and purpose, on this cold and daunting day.

They prayed for strength and wisdom, for the challenges ahead, For work and purpose guiding them, with passion to be fed, And as the clock struck six-fifteen, they met upon the ground, At Empie's tennis courts they stood, their circle had been found.

They shared their tales of bravery, of wind and frost and might, Of iron sharpening iron, and the bonds that bind them tight, For though a day would come, when they could not march this way, Today was not that fateful time, they'd live to fight another day.

So let us sing the praises, of these heroes four, Whose bonds and friendship carried them, to places unexplored, In the wilds of Empie Park, they ventured forth with glee, And found their strength in unity, as true friends ought to be.