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.
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  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.
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  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
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Total count: 10

PAX: hoveround, Tom Sawyer, Drip, Vandelay, mr.kotter, Jingle, Buckeye, Special K

FNGs: None

Other PAX: StumpJumper

Call to attention at 530 for welcome, disclaimer, mission statement and core principles

Warmaroma Toy Solider - cadence was each pax naming their favorite toy SSH - cadence was each pax making their worst injury High Plank - cadence was each pax naming their proudest moment

Runners ran and Ruckers rucked

COT

Total count: 18

PAX: Cherrypicker, 2 Buck Chuck, R2, Bedlam, Wahlburger, Ta-Da, Tripwire, Bambi, Dogwood, R-X, Buddy the Elf, Snooki, Teach, Bartman, Gump, Oaken, Liberty

FNGs: None

Other PAX: None

Warmerama: Seal claps, wacky jacks, Pebble pickers, arm circles, ???? pickers, blarts.

the thang: Rock Paper Scissors tournament. Hold plank and face off, best of 3 and move on. loser does wall sits, winner moves on. Teach the grand champion!

then played same but 4 corner style. When you win you advance by bear crawl. trick is to get back to your corner. BTE and Bedlam were the winners.

Moved on to throwing the Dice! See picture below. We all won

Final spot was basketball knockout and bucket beater! Grand Champion was TaDa (although not the prettiest form) finished with bucket beater...2 teams, first to knock down all their shots wins. team 1 won.

Strong work to RX for not giving up on my and EH'ing me for 1 year!

Love this amazing group of guys/leaders/HIM!!

Poker run coming up 2/26 Arrowhead Masters 4/13

Prayers for shooting victims. Prayers for Goat and family Prayers for The Hoff

Total count: 5

PAX: Tombstone, Redline, Hoosier Daddy, The Mountie

FNGs: None

Other PAX: None

This is not a love song warm up The thang I-Dora Flutter kicks Hello dolly’s Pickle pumpers Dice roll Cot Hoff and for everyone suffering St Valentine’s Day The Mountie Redline

Total count: 4

PAX: Buddy the Elf, Wahlburger, Dad Joke

FNGs: None

Other PAX: None

Warm o Rama Ruck to the big yella’ equipment to watch the beach project. Discussed various topics including the 10 year. Passed around the sand bag.

Cot June 8 is the 10 year #Foundat10n Daddy daughter dance

Total count: 21

PAX: Busted Grill, mr.kotter, Dixie Chick, SOL, Butterfly, Crockett, Steak Knives, Pixel Pusher, NAPA, Bambi, Pumpkin Pie Chart, Snooki, Drip, Jingle, RoundUpOne, Sister Act, Fresca, Bartman, Cherrypicker, Washed Up

FNGs: None

Other PAX: None

Met a few new-to-me pax then did some stretches.

Gentle mosey through the dark trees with pit stops of squats and escalating bonnie blairs. Ended up by the bars.

Circled up. Steady AMRAP of walk out merkins while 4 guys at a time peeled off for pull ups. Rotated through multiple rounds of this - adjusting to walk out groiners and then more walk out merkins. Before moving on we did some hi lo side planks together.

Moseyed back to the flag with pit stops of merkins and squats. Last pit stop added in more merkins and freddy mercuries and finished with burpees.

So good to be with friends. You are loved. Go love others.

Daddy daughter dance at Port City Church on Friday.

Total count: 8

PAX: Under Siege, Dollarweed, Kopi Luwak, Sparky, Inches Short, Rotor, 10 count

FNGs: None

Other PAX: None

Warm-O-Rama: SSH, Pebble Pickers, Arm Circles

Mosey to Speedway

Thang 1: Valentine Pain Train, 10 Rounds, 10 exercises, and 10 laps. Exercises listed and numbered 1-10: Merkins, Johnny Dramas, Squats, Flutter Kicks (DC), Carolina Dry Docks, LBCs, Bobby Hurleys, Groiners, War Hammers, Burpees. Start with with 10 reps then a lap, go to next exercise and always start with 10 reps, then go to previous exercise and add 1 rep. So it looks like this…….
Round 1: 10 Merkins + lap Round 2: 10 Johnny Drams, 11 Merkins + lap Round 3: 10 Squats, 12 Johnny Dramas, 12 Merkins + lap Round 4: 10 Flutters, 13 Squats, 13 Johnny Dramas, 13 Merkins + lap Rinse, Build, and Repeat rounds 4-9 Round 10: 10 Burpees, 19 Reps Each: War Hammers, Groiners, Bobby Hurleys, LBCs, Dry Docks, Flutters, Squats, Dramas, and Merkins….whew! Sounds confusing but PAX seemed to get it with little to no complaining

Thang 2: Mosey long way around the pond to picnic shelter for quick 50,50,50 dora with foot release squats, incline merkins, and heels to heaven, partner runs to swings for 3 underdogs.

Mosey back to AO, that’s a wrap.

COT: Prayers for all PAX and for a good week! 2 Montuega Thunder Rays on the prowl!

Cabana Boy Out!

Total count: 5

PAX: Chardonnay, Pumpkin Pie Chart, OTC, Rip Rap

FNGs: None

Other PAX: None

Warm-o-rama: Gravel ticklers x 15 IC, OYO stretch, Little baby arm circles x 15 IC, Hillbillies x 15 IC, Merkins x 10 IC

The Thang: We moseyed to the playground on the far side of the campus for a Dora. Our exercises were incline Merkins x 100, step ups x 200, and LBCs x 300. The partner not doing the exercises did 3 pullups. We moseyed back to the parking lot.

Once we got back to the parking lot, we did 11s. We stayed with 10 burpees and 1 squat.

Mary: Pax Delight

COT: Praises for the M of Rip Rap's buddy as she is now cancer free! Praises that the clinical trial my M is participating in is going well. Her cancer is stable or is incrementally shrinking on each scan. PC3 is having its daddy daughter dance this Friday!!

Total count: 14

PAX: Hammertime, The Mountie, Special K, Hoosier Daddy, Rawhide, Matt Foley, Tombstone, Blackout, Teachers Pet, Gumby, Lightning, hooch, Kramer

FNGs: None

Other PAX: None

Conditions: 60 degrees and hauntingly windy

An exceptionally brief warm of rama. The Q started with chain breakers and after 3 reps counted in cadence by the Q with no response by the pax, the Q changed the inflection of his voice and ended the exercise. He then announced that the warm o rama was over and the runners may depart as he took the ruckers. The ruckers headed into the depths of the dark forest of the state park. Along the way there were discussions of Sasquatch, ghosts and aliens. Also a recap of the forum. We passed the runners and picked up teachers pet near the marina. We then headed deeper in the woods on the snows cut trail. TP is scared of the dark, so he rejoined the running group as hooch passed by. TP is a smart man. The 6 of us sauntered off into the pitch Black Forest. Along the way, special Kay told the story of Sam, a worker who tragically died while constructing snows cut. He allegedly that the woods are still haunted by his bride who calls his name over and over. It is said that if you hear Sam less than 3 times, you should count yourself lucky. No one has ever heard it 4 and lived to tell the tale. The telling of this story excited the woods as the trees then exploded with noise and movement. The 6 hobbit like ruckers scurried as fast as their little legs would take them for fear of the widow makers that hung precariously above their heads. They began some discussion on whether bears could swim to ease their minds from the Timbers above. At last, they reached the safety of the pavement, safe and sound.

Upon returning to the AO, they came upon a discussion, nay a demonstration of middle school dance progression. How when a girl transitions from having her hands on your waist and standing 6 inches apart to grinding her booty in your lap, one must learn to do one of 2 things. Wear 3 pairs of underwear for the compression, known as the TP, or as rawhide so eloquently stated, you gotta tuck it.

COT 10 year anniversary Hoosier has the Q next week Hammer head taking the site Q for Iron Island

Total count: 10

PAX: hoveround, niles, mr.kotter, SOL, Steak Knives, Pixel Pusher, Dixie Chick, Tom Sawyer, Jiffy Pop (JP)

FNGs: None

Other PAX: None

Started with a quick Warmarama as Skeeter was ready to go.

SSH Gravel Pickers

The group split evenly (5 and 5) with Steak Knives taking the Ruckers and YHC taking the runners. I thought I knew where I was going but got a little lost toward the end. SOL refused to help and said I needed to figure it out, so I turned to Skeeter for guidance but he refused to help as well. All in all, we made it back in time for a loop around the parking lot before the Ruckers arrived. I was told they did burpees throughout the entire parking deck. Not sure on the number but probably around 150-200 with Steak Knives leading. Niles recommended adding Kanye’s new song (Don’t Die) to your playlist as that was his mantra throughout the run.

COT

GOAT Pixel’s dad’s knee surgery Mr Kotter’s Health The Hoff Thankful for the brotherhood of F3!

Total count: 8

PAX: Inches Short, Born Again Troubadour, 10 count, Sparky, GTA, Chop Shop, Dollarweed

FNGs: None

Other PAX: None

4 did EC tabata

stretchy warmup

6 rucked, 2 ran, 3 pooches tagged along.

great to catch up with the Ogden crew. prayers for Goat!

Total count: 18

PAX: Chinese Downhill, Dad Joke, Next Year, Tank, letc, Beauty, AchyBreaky, Red Hots, sweatervest, Peter Artemenko, Trump, Brackish, Ugly Stik, MalcolmInTheMiddle, Hold It, Blue Steel

FNGs: Incarnación

Other PAX: None

About twelve runners got about 4.5 miles down to the Southend and back. Goal was to mostly run together down to the end of the island and then progressively speed up on the way back. The wind helped us stay honest, but time will tell who really pushed it. Runners and ruckers were back getting some MARY in while we filtered back to the AO. Bless their hearts. We did start with some Warmorama and Countarama as well as the disclaimer, but then I got distracted by Brackish finally remembering to bring back my Crazy Creek. So then we launched into American Hammers. They got their butts wet and I did not. Brilliant. Then we did some high knees and Michael Phelps and then some chainbreakers. It was off to the races after that. When we did arrive back we held Al Gore while I waxed semi-poetic about the opportunity we all had as men to be there for each other and our FNG had to take the next step and enter into the family and further his journey. Prayers went up for @Goat in his health challenges. Praises for MitM and Hold It for leading Surf Church last weekend. Prayers for LETC's funeral today and the family of his friend and husband as they navigate the death and change. Praises again for the opportunity to lead and push ourselves. Guys went to SunDays for some F2.

Total count: 10

PAX: Wahlburger, Drip, Washed Up, Bartman, Oaken, RoundUpOne, Vandelay, Bambi

FNGs: Angel

Other PAX: None

warmerama: ssh, good balls, chain breakers, arm circles, Imperial Walkers

the thang: 11's through the Swampy Woods. sumosquats and diamond merkins.

Wall work: Balls to wall, wall merkins, wall Taps, wall climbers

weights with coupons. curls, overhead press, shoulder Swings, chest press, dips, various core and legs worked in between. timer was a PAX running around playground area.

Welcome FNG Angel!!

Strong work by everyone!

Prayers to GOAT!!

keep an eye out for future challenges and poker run

Total count: 9

PAX: Busted Grill, nomad, Snooki, Chips, Tartan

FNGs: none

Other PAX: COLA, Mind Craft, Ahoy Mate,

The routine. Cardio mosey, then chest, then core, then legs, then arms, then repeat again and again.

Total count: 4

PAX: Chop Shop, Inches Short, Dollarweed

FNGs: None

Other PAX: None

EC: 3 mile ruck with inches and Dollarweed! These boys on that MonTuGaThunder Ray challenge this week!

Warmorama: 10 Gravel pickers 20 imperial walkers 20 SSH 20 hillbillies

Thang 1: Tour de Park -head down the road stopping at each speed bump. -first one do 3 merkins and add three at each bump. Roughly 200 rep count! -get to baseball field and go to center concession area. -first round lunge to each corner and do 6 step ups and 10 dips. -Second round sumo squat walk. 6 step ups and 10 dips. -mozey back and at bumps turn around to get the six. -time left so 6 step ups and 10 dips back and forth for 4 mins.

Prayer Requests: -Give us the strength to bear the weight of these moments! Chops daughter’s friends cancer battle and his daughter’s dance drama. Inches Shorts family member to stay cancer controlled.

Fill the open Q’s: -3/4 Monster- -3/5 Tortuga- -3/6 Stingray- -3/7 Thunder- -3/8 Stingray-

Announcements: -Do a challenge to start the new year!

-2/12/24 F3 CapeFear Forum meeting at 7:00pm at the Flying Machine on Randall.

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 2/24 -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: “ A ship in the harbor is safe, but that’s not what ships were built for!”

Total count: 4

PAX: Redline, Special K, hoveround

FNGs: None

Other PAX: None

2 runners and 2 ruckers

Prayers for Goat, The HOFF, Hoveround’s M colonoscopy, and Reslines’s travels

Rx

Total count: 14

PAX: Dogwood, Fresca, Leroy Brown, Captain Jack, Ta-Da, Wahlburger, Milton, Crockett, letc, SEAHORSE, Allman Joy, Buddy the Elf, Vandelay

FNGs: None

Other PAX: None

Warmup

Amrap 20 5 kbs 5 C&P each arm 5 goblet squat Mosey a lap

30-20-10 Rows, merkins, big boys

strong work Pax!

Total count: 4

PAX: Bartman, Jingle

FNGs: None

Other PAX: Clear

Am after Super Bowl + rain = only 4 motivated pax for Mamba Monday

Warmed up with hands on head exercises Imperial walker Dark trooper Lbc Freddie Mercury 22 Mercians

Brief mosey in the rain, Yoga, and then grabbed cindees for a very balanced workout

Ladder ???? down from 12 Thrusters alpos and curls 10 Mericans between sets

COT

Total count: 3

PAX: Pixel Pusher, hooch

FNGs: None

Other PAX: None

WARMORAMA 25 SSHs 25 ARM CIRCLES 25 STRETCH-STRETCH-FLIND

THE THANG Max push-ups in 2 mins. Max sit-ups in 2 mins 1-mile run above mosey pace w/10-sec pick-me-ups 3 pull-ups, 4 dips, 5 tricep extensions, 10 LBCS - Rinse and Repeat X6 Mosey back to AO

COT Glad to see Hooch back up to speed from recent illness! Prayers for Pax, and all those who protect and serve.

Hoff, out

Total count: 17

PAX: Bedlam, Tom Sawyer, Buddy the Elf, Allman Joy, Crockett, Pixel Pusher, Gump, Vandelay, R-X, DadBod, Dollarweed, Jingle, Inches Short, 10 count

FNGs: Ozzie (not named, current nickname)

Other PAX: Piggyback (Bedlam's 2.0)

F3 Cape Fear Forum - Quarterly 2nd-F event to discuss initiatives and gather feedback for our region. Held at Flying Machine Brewing on Randall.

Day after Super Bowl + Monday + Pouring Rain = we had the place pretty much to ourselves (except the chatty catties who decided to socialize right behind us :face_with_spiral_eyes:

We welcomed "Ozzie" EH'd by Vandelay who will be an FNG this Friday at Fuel Depot

Reflection + Question format

Nant'an: Snooki Reflection on Bartman's VQ with 20 PAX and the emergence of leadership and the encouragement of all PAX - really embodied the heart of F3. Question posted to FNGs Dollarweed and Inches Short - What was it that got you hooked and keeps you coming out consistently?

Weaselshaker: Crockett Reflection on the Night to Shine event last Friday and 10 of the 40 male volunteers were F3, giving it away. Also how Dollarweed effectively used Leadership quotes and mosey-discussion during his VQ. Question: What is the hardest part about F3? Then how can we improve this?

#3rd-F Q: R-X Reflection: Wheels on the Bus sharing his testimony last week and leading Bible Study at Crepes Question: We're tasked with growing spiritually ... how are you growing spiritually?

#2nd-F: DadBod Reflection: Having 2.0's lead exercises, and sharing with other dads the trials and tribulations we go through. Question: What 2nd F things from the past do we want to see again? And also any new ideas?

#1st-F: Allman Joy Reflection: Also re: Bartman's Q and how EH'ing neighbor friends has amplified their community. Question: What motivates you to post day after day?

COMZ Q: Buddy the Elf Reflection: how the opportunity to do something new (example: making videos) can help you grow Question: What else can we do on Social Media / Comms to reach more sad clowns?

Pixel Pusher showed new concept art for the OGAO logo. Will post on Slack soon. F3 Cape Fear logo gear is up and will be announced today on #mumblechatter

10-Year Anniversary Celebration / CSAUP Buddy the Elf stepped up as Q, many PAX volunteered to be part of the planning team. More volunteers needed and more on this from BTE on Slack soon. June 7th (Friday) is the actual anniversary. Event date to be decided.

On behalf of the SLT, it is an honor and pleasure to serve such fine men. Thank you for your candor, and contribution to our mission.

Total count: 15

PAX: Kramer, Special K, Jingle, Bing, Space Jam, Inches Short, Crockett, Busted Grill, Onset, Magnito

FNGs: None

Other PAX: PitStop, Corner Pocket, Liberty, Super Mario

15 PAX gathered together at Maides Park to get stronger and prepare for what they are out here fighting for.

Corners: Merkins, BBS, Squats, Burpees. 10/10/10/10 ladder style, Bear crawls and Lunge walks between.

Muhammad Ali said "I never won a fight in the ring. I won it in preparation"

Mosey around the loop and discuss what fight we are out here preparing for, what drives us to get up and keep pushing.

DORA: Merkins, J-Los, and Squats. 50 - 100 - 150

"The greatest mistake a man ever made was to do nothing out of fear he could only do little"

Second loop mosey to discuss.

Time left for 7s: More Squats and Merkins!

COT: Prayers for Pit Stop's father, Space Jam's grandfather in their family's time of need. Prayers for the Hoff and the Goat.

Cape Fear F3 Forum, Monday 12th at Flying Machine

Thank you all for the opportunity to lead, and to learn, and to be a part of this amazing community. I have enjoyed meeting every single one of you I have met and look forward to meeting the ones I have not. SYITG

Total count: 12

PAX: Chocolate Box, Duty (Scott Nelson), Dixie Chick, Steak Knives, Buddy the Elf, Snooki, Blue Steel, McFly, hoveround

FNGs: Popov, Monkey Math, and another named Steve?

Other PAX: None

Warm up:

29 SSH’s 29 Merkins 29 Mount Climbers 29 shoulder taps 29 Squats

4x Indian Run laps, 6 performs 1 burpee before sprinting to lead

Kettle Bell Dora (Bear Crawl 20 yards, jog back)

150x KB Swings 150x Curls 150x tricep extensions 150x chest press

11's

Jump Squats Merkins

Mary

Total count: 2

PAX: The Mountie

FNGs: None

Other PAX: None

Mission / Core Principles / Disclaimer / Credo

Warmarama

20X SSH Shoulder stretching 20X seal claps Shoulder stretching 15X Dark Troopers 10X Gravel Pickers Albatross Wings

Count-o-rama: 2

Boardwalk Warmup Mosey Shuffle Step Karaokes Run Backwards High Knees Butt kicks

The Thang

Tabata 45s exercise 20s Rest

2 cycles Penguin Crunches American Hammers LBCs Merkins / Squats

2 cycles Flutter Kicks Seated Criss Cross Crunchy Frogs Merkins / Squats

Countarama: 2

Name-o-rama

Prayers, Praises, and Announcements Prayers for career moves / career changes Prayers for Snooki’s 99-year old aunt in Hospice

It was an honor and privilege to Q.

Total count: 13

PAX: Milton, Inches Short, Atomic Wedgy, Teach, blood donor, Jiffy Pop (JP), Dixie Chick, Wahlburger, Vandelay, Steak Knives, Flight Nurse, Ta-Da

FNGs: None

Other PAX: None

Warmarama 25 x SSH 14 x IW 8 x GP 20 x MTN Climbers 20x Merican 15x Smurf Jacks

9x times around the bases rucks and sandbags elevating 1x each round

Home team 1st base = prisoners 2nd base =
3rd base = Squats

Visiting hold plank until 6 is in

Switch

COT

Strong work men!!

Total count: 7

PAX: The Alchemist, WNBA, EOM, GTA, Chop Shop

FNGs: None

Other PAX: Bogey-Down

EC: 3 mile ruck just me

Warmorama: 10 Gravel pickers 20 imperial walkers 10 chain breakers 20 hillbillies

Thang 1: Poker Run -run parking lot, Draw card, do exercise based on suit and number. House draws card too and that card adds reps to the exercises. Repeat until get 5 cards. Play hand at end. Winning hand we redo whole hand. If house wins have to do that hand doubled. -hearts- big boys -diamonds-J-Lo’s -spades- dogbras -clubs- X factors

Prayer Requests: -Give us the strength to bear the weight of these moments!

Filled the Q’s: -2/21-Stingray-chop -2/23- Stingray-eom -2/27-Tortuga-wnba -2/28-Stingray-VQ alchemist -3/1-Stingray-chop

Announcements: -Be sure to reach out and give those in need a place to lean before they fall.

-choose a word to live by this year and walk with purpose boys!

-join the Kracken event on 2/10, join the channel to hear more!

-Do a challenge to start the new year! Looking for MontugaThunder Ray number 50!!! #50 gets a free MonTuGaThunder Ray hat for their efforts!

-2/12/24 F3 CapeFear Forum meeting at 7:00pm at the Flying Machine on Randall.

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 2/24 -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: “ A ship in the harbor is safe, but that’s not what ships were built for!”

Total count: 7

PAX: Blackout, Special K, Buckeye, hoveround, Tombstone, Hoosier Daddy

FNGs: None

Other PAX: None

Runners got in 6 miles and Ruckers got in 2+. Q was late so Q got none

Total count: 20

PAX: Allman Joy, Bedlam, Butterfly, Cherrypicker, Crockett, DadBod, E6, Jingle, Kramer, Liberty, NAPA, R-X, Snooki, Washed Up

FNGs: None

Other PAX: Bambi, Clear, Oaken, Round-Up One, Two Buck Chuck

Introduction

-Warmorama - SSH, Mamba Night Club, Chain Breakers, Arm Circles, Burpees, Alarm Clocks

The Thang:

  • Mosey to Tennis Courts for Dora

  • Partnered Up

  • 100 - Mountain Climbers - 2 Count

  • 200 - Merkins

  • 300 - Squats

  • Partners ran baseline to baseline in reps

  • Mosey to Basketball Court for 4 Corners

  • Corner 1 - Bobby Hurley’s x 10

  • Corner 2 - Bobby Hurley’s x 10, Big Boy Sit-Ups x 15

  • Corner 3 - Bobby Hurley’s x 10, Big Boy Sit-Ups x 15, Calf Raises x 30

  • Corner 4 - Bobby Hurley’s x 10, Big Boy Sit-Ups x 15, Calf Raises x 30, Burpees x 10 Transportation - Lunge Walk, Sprint, Lunge Walk, Sprint

  • Mosey back to the AO

  • Mary

-Announcement - Arrowhead Masters coming Forum on Monday at Flying Machine 7-9

Prayer Requests

  • GOAT
  • The Hoff

-COT

  • Today was a very special day for me and I’m so thankful to be a part of such a great group of community leaders and gentlemen willing to get out in the gloom and get after rain or shine in the mornings. Big shoutout to Kramer for all his help Co-Qing with me this morning! You definitely calmed some nerves having you by my side. The turnout of PAX was awesome and thank you all for coming out to my first beat down! You guys are the best!

Total count: 6

PAX: Hahvard, Busted Grill, Fresca, Captain Jack, last

FNGs: None

Other PAX: Sandy (she is 80+lbs)

Always disclaimer, F3 mission and vision;

Warmorama -Slow Goofballs x15 -Shoulder taps x15 -Mountain climbers x15 -Some other things

Due to my pre-blast referencing MacBeth, Hahvahd nudged me to have a inspired Q...hence, The Cauldron and the Double Double at each of the The Witches. The dead weight of MacBeth and Lady MacBeth's conscience came with us the entire way in the form of an 80+ lb sandbag.

The Cauldron: Full group performs each portion sequentially -Everyone hold low squat while each PAX get in the middle to do a burpee wave x10 -Everyone hold plank while each PAX get in the middle to do a merkin wave x10 -Everyone hold heels off ground while each PAX gets in the middle to and heels to heaven wave x10

The Three Witches: Mosey to each a shelter and perform the Double Double.

Two minutes of each: Merkins Step-ups alternating Mosey to the next

Two minutes of each: Squat V ups Mosey to the next

Two minutes of each: Dips Wall sit Mosey back to the AO with Sandy for some MARY: -Spider-planks (alternating knee to elbow) -The Captain led us in Big Boys -Busted Grill led us in Flutterkicks -Last finished us with (edited) As much as planning all of the exercises in a Q can be tedious, it is a good method of planning and executing and accommodating. Prays for Captain Jack dealing with his marital situation and distance from his wife since April, prays for Hoff and his continuing journey and fortitude, prays for Busted Grill's son-in-law's dad who is working on finding a place to live as he ages in life. Love to all.

Total count: 6

PAX: Magnito, blood donor, GTA, Cabana Boy, Rotor

FNGs: None

Other PAX: None

EC: 3 mile ruck BD and me.

Warmorama: 10 Gravel pickers 20 imperial walkers 10 chain breakers 20 hillbillies

Thang 1: The Log Flume -All logs lined up at end zone line. Everyone gets a log. All run it out 50 yards, does exercise for set number of reps then runs back. When back slide down one log and do it again, same exercise, until we have all done each log. We then will change exercise and do it again! -Exercises:

  1. Logerpees 5
  2. lumberjack press. 10
  3. Curls 15
  4. Chest press 20

Prayer Requests: -Give us the strength to bear the weight of these moments!

Thursday Thunder upcoming Q’s: -2/22-Rotor -2/29-GTA

Announcements: -Be sure to reach out and give those in need a place to lean before they fall.

-choose a word to live by this year and walk with purpose boys!

-join the Kracken event on 2/10, join the channel to hear more!

-Do a challenge to start the new year! Looking for MontugaThunder Ray number 50!!! #50 gets a free MonTuGaThunder Ray hat for their efforts!

-2/7/24 Brewers kettle 6:30pm F3 CapeFear Foundation meeting!

-2/12/24 F3 CapeFear Forum meeting at 7:00pm at the Flying Machine on Randall.

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 2/24 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Flaming Amy’s Burrito Barn. 4002 Oleander Dr.

Reminder: “ A ship in the harbor is safe, but that’s not what ships were built for!”

Total count: 7

PAX: Crockett, Onset, Tripwire, Atomic Wedgy, Special K

FNGs: None

Other PAX: Super Mario (onset's 2.0)

Warmup Chain breakers Slow walkers Toy soldier Albatross arms High burpknees x5

Mosey the lot

11's  Big Boys --> jump squats

merkins to failure

Flutters x50

Bridge x 20

American hammers failure

Side plank merkins x20

Alphabet abs

Shoulder taps x50 IC

Mosey the lot

Super Mario led SSH

Pax plank to close

strong work today as we pushed beyond comfort.

Thinking of those dealing with health issues. Share a smile out there. Grateful to you all! PS fill that Q Calendar!

Total count: 12

PAX: Dollarweed, Next Year, SOL, letc, sir_mix_a_lot, MK, Blue Steel, Sister Act, Pixel Pusher, Kleenex, Spare Rib

FNGs: None

Other PAX: Scooter the dawg!

Brief warmups stretch before taking off for the parking deck at UNCW!

Once we reached the top, Q challenged each PAX to pair up with someone and discuss the question, “What does it mean to Pick-up the 6 in your life currently?” Each PAX ran and discussed with a man and then switched.

Some merry circle at the end. Great times and strong conversations had.

Each PAX was challenged by YHC to sign up for a Q in the next month. I WILL FOLLOW UP!!

CoT:

  • Arrowhead Masters April 13th
  • This weekend at Sister Act church . XO marriage workshop. Multiply church
  • The Goat has ALS and we will be trying to help him out.
  • Cope Fear Forum Monday