Total count: 10
PAX: Oaken, Liberty, R-X, CrepeFace, Wipeout, Pan Pie, Dogwood, Snooki, Thingamabob
FNGs: None
Other PAX: None
WARMARAMA SSH, Toy Soilders, Mamba Night Clubs, Gravel Pickers
THE THANG Yogged around a little bit. Cornhold Circuit Workout (Decline Bench, Cindy Thrusters, 2 round of Corn hole tossing, shrugs, Ruck Squats, Curls, Cindy Swings, 2 rounds of cornhole)
Cornhole tossers where the timer. Helk Plank while other team was tossing
11s (Merkins and Big Boy Situps)
COT Healing for Crockets coworker and friend, Wisdom for 2.0s EOGs next week.
Total count: 3
PAX: Pledge, EOM
FNGs: None
Other PAX: None
3 brave men gathered to fight the fearsome fartsack!
Warmups: SSH x24 Mamba Night clubs x24 Raise the roofs x20 Chain Breakers x10
3-Way Dora! While one PAX ran to the far lot and back, other PAX did rounds of the following in a rotating fashion. 2 rounds of each done.
Round 1: Cindy Swings and Sandbag clean and press
Round 2: Cindy Benchpress and BBSU
Round 3: Murder Bunny/Ynnub redrum and SandBears (bear crawls while pulling sandbag) and Bearsands back.
CoT:
BEDLAM OUT!
Total count: 5
PAX: Dixie Chick, Tom Sawyer, Steak Knives, Leroy Brown
FNGs: None
Other PAX: None
Five pax gathered for a Friday at the Fuel Depot. The plan was to spend some quality time in motion with your sandbag. Tom Sawyer, the self proclaimed king of modification, wanted to add a ruck in too. YHC and Leroy Brown talked him down, he may have left unfulfilled but we only had his best interest in mind!
It was a pleasure spending my morning with a great group of HIMs. We kept it moving, put in some good work and wrapped up with some reflection on the good that comes from F3 and encouraged one another to go out and be impactful.
Enjoy this Memorial Day weekend and spend some time in thought to appreciate those that made our celebrations possible!
Total count: 7
PAX: Yak, OTC, Sparky, Rip Rap, HumpDay, Rotor
FNGs: None
Other PAX: None
Warm up Ran out porters neck road 2 miles 22 merkins for Vets Ran 2 miles back On way back Rip Rap raced the deer! Cot: Coffee at pcj Convergence on Monday Chupacabra Wapners Mark
Total count: 4
PAX: Tripwire, Ugly Stik, Trump
FNGs: None
Other PAX: None
A quick warmup of SSH and Gravel Pickers with Tripwire as Ugly Stik and Trump arrived already on their bikes.
Tripwire joined the riders and I split off for a solo run. Met back at the AO , where I was told that the wind and Trump’s bike did not agree on which way the bike should be moving but his riding prowess was able to overcome this.
COT Prayers for :
-Trump’s younger sister who is taking the MCATs today -Wapner’s M -SOL’s dad
Total count: 4
PAX: The Processor, Raygo, PomPom
FNGs: None
Other PAX: None
4 men gathered for an early Murph workout. 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run
In honor of Lt. Mike Murphy and those who have been lost in battle.
please consider donating to Ainsley's Angels!
Total count: 7
PAX: Bambi, Allman Joy, Liberty, Crockett, RumbleBee
FNGs: None
Other PAX: None
Started with full flex Side Straddle Hops. Then split into two teams and began our three game challenge. First we played an odd game of pass and catch on the volleyball court. Next we tried our foot work with field goal kicks. The competition came down to the final event, a 400m relay race. Team 2 (Almond Joy, Crockett, and Rumble Bee) took home the trophy. We managed to incorporate Merkins, sit-ups, and a few burpees throughout the games. During COT we discussed what we would do today to be a better leader and said prayers for Debra and Joe.
Total count: 3
PAX: Home Goods, Peanut
FNGs: None
Other PAX: None
Warmups:
SSH Little arm circles Hillbillies Mountain climbers
Main Thang:
Mosey to the skatepark with kettlebells and Cindys. Dora workout with the following:
100 curls 200 chest press 300 squats
One pax would farmer carry kettlebells up the steps and back. Rotate and repeat until done.
Cot:
Toby Talk tonight at Outer Dunes at 6:30pm
Total count: 1
PAX:
FNGs: None
Other PAX: None
YHC did his first solo Q on what was a beautiful Riverlights morning and 60 degree weather. The workouts was 40 minutes of high intensity interval training consisting of 20 exercises done for 45 seconds with a 15 second test period between each.
It sucked and kicked butt in the best way. Music by the incomparable Tina Turner who passed yesterday at age 83 played in the background as a tribute to her and a life well lived. May she rest in peace and continue to Rock ‘n’ Roll on the other side of the sky.
Thing1: Air Drama Freddie Mercury Forward Lunges Carolina Dry Docks Lateral Lunges Foxhole (5 WWI w/ 5 Merkins) MTN Climber Merkins (4 to 1 ratio) Gas Pumps Prisoner Squats Inclined Merkins
Thang 2 Reverse Lunge w/ Knee Drive Imperial Walkers Apollo Ono Lil Baby Crunches Cobra Squats Merkins Squat Cross w/ L/R Knee to Elbow Outlaws Squat Step Jump L/R Shoulder Taps
COT: This being Memorial Day Weekend, prayers for the fallen who fought for our freedoms.
Effective today, Thursday Lightkeepers Bootcamp is suspended until further notice.
Total count: 7
PAX: Jingle, Snooki, Kramer, Snake Oil, Drip, Hand me down
FNGs: None
Other PAX: None
The morning was crisp with just a slight chill. 7 brave men dared the cold with strong will.
Jingle was broken, in body at least With single armed pushups, he couldn’t be beat.
Bedlam all smiles and never would lag. Pleased was he with his new sandbag.
Kramer, Snooki, Drip and Snake Oil Followed Bedlam to the stairs for their toil.
Up and down, down and up towards heaven As the ruck men performed some elevens.
Jingle embarked for a jaunt around town With one merry friend named Hand Me Down.
With a shout and a cheer right at 6:15 The men returned for some merry you see.
Twas a day of delight and joy and laughter Just never let a man become a fart sacker!
CoT:
Bedlam out!
Total count: 6
PAX: Overcast, letc, Pixel Pusher, Pony Express, EPO
FNGs: None
Other PAX: Skeeter
Beautiful morning for a round at the Muni! We warmed up with some Seal Straddle Hops, chain breakers, and Imperial walkers. We then divided up into teams for a mosey to the Muni. There we honored the regionally (nationally?!) famous EPO by following his lead years earlier and did burpees for the par # for each hole on the front 9. We then hopped cart paths on the back 9 and extracted at the Skeeter / Coyote tunnel and wrapped back through the Long Leaf Hills. At Ridgeway we divied back into team colors and played a game of Catch me if you can. Person1 runs backwards up the hill and person 2 does 3 burpees and catches person 1. Team Black smoked Orange and Green. Strong work everyone! Prayers for Pixels buddy David who is dealing with aging parents in failing health. Prayers for Chinese Downhill but also praises for his 30th wedding anniversary! Find the 6 in your life and lift them up!
Total count: 5
PAX: Heisenberg, Pony Express, Wipeout, Overcast
FNGs: None
Other PAX: None
Warmarama
Mamba night clubs x 10 IC arm circles x 10 IC forward and reverse Chainbreakers x 15 IC Toy soldiers x 10 IC
Mosey to pull-up playground 10 backsqueeze hang 10 regular pull-up 10 high-med-low pull-up
Rest for 30 sec
Repeat
Mosey to behind shelter
50 step ups oyo and then bear crawls to glass doors and back
Rest 20 sec
Repeat for 20 oyo
Mosey back to pull-up bars for another round of the first round
End at the picnic tables with 25 dips x 2 rounds and a round of Mary
Cot: prayers for homeless people, reach out engage with them invite them to participate, etc., f3 events and brothers out of gloom for injuries
Aye !
Total count: 7
PAX: 10 count, GTA, Wind Bag, Chop Shop, Under Siege, blood donor
FNGs: None
Other PAX: None
Warmaroma:
SSH
Imperial Walkers
Mountain Climbers
Chain Breakers
Thangs;
Mosey to soccer field
Partner up for mini DORA
50 – Burpees
75 – Big Boy Situps
100 – Squats
Time for some small sided soccer. Lots of fun was had!
Thanks for letting me lead.
Sparky
Total count: 3
PAX: Kramer, RoundUpOne
FNGs: None
Other PAX: None
Warm o Rama Mamba night club Arm circles SSH Gravel pickers Soulja bois
The thang
Tried out the cleoPAXtra with 2 pilings and the tractor tire. It didn’t work.
One pax does 10 tire flips The other two perform upright rows with the piling. Rotate so everyone gets a turn. Next exercise is overhead press with the piping. All pax get a turn with the tire.
Next….
One pax does block squats. Another pax 100 yards away does block chest pretty. 3rd pax carries 2 concrete buckets between and relieves. Continue for 3 rounds.
11s Big boi sit up with a block Merkin on the pilings
Recover, recover
COT The mamba block party is closed for the season. Will reopen for IPC training after labor day.
Memorial Day convergence at L shaped lot.
Total count: 4
PAX: Dixie Chick, R-X, Leroy Brown
FNGs: None
Other PAX: None
For warm-ups we did blimps, which is five Burpee’s five’ lunch five empire walkers five merkens five plank Jackson 5 Squires
Mosey to tennis court
Sevens with merkens and squats, using the entire length of the courts
Then we did seven of diamonds using one tennis court as the four corners exercises go seven reps 14 reps 21, reps 28 reps, then 21 then 14 then seven
First exercise with diamond merkens Second was imperial walkers third was big boy, sit ups, fourth wars, hand release Merkins, which was a killer Then over her overhead arm raises, then high knees in cadence then Carolina Drive dogs then we mosey to the other parking lot and did sevens with merkens and with squats and LV sees
Captain Jack was greatly encouraged seeing his friends come out to support his queue, and F3 is lifting him up in a difficult time with something he’s going through with his M.
We pray that everything we say, and think, and do today will bring glory to the Lord, not to ourselves. Captain Jack out.
Total count: 4
PAX: Dixie Chick, R-X, Leroy Brown
FNGs: None
Other PAX: None
For warm-ups we did blimps, which is five Burpee’s five’ lunch five empire walkers five merkens five plank Jackson 5 Squires
Mosey to tennis court
Sevens with merkens and squats, using the entire length of the courts
Then we did seven of diamonds using one tennis court as the four corners exercises go seven reps 14 reps 21, reps 28 reps, then 21 then 14 then seven
First exercise with diamond merkens Second was imperial walkers third was big boy, sit ups, fourth wars, hand release Merkins, which was a killer Then over her overhead arm raises, then high knees in cadence then Carolina Drive dogs then we mosey to the other parking lot and did sevens with merkens and with squats and LV sees
Captain Jack was greatly encouraged seeing his friends come out to support his queue, and F3 is lifting him up in a difficult time with something he’s going through with his M.
We pray that everything we say, and think, and do today will bring glory to the Lord, not to ourselves. Captain Jack out.
Total count: 2
PAX: Lightning
FNGs: None
Other PAX: None
Murph prep for 2 with Hoosier’s pull-up and merkin routine.
Total count: 2
PAX: Lightning
FNGs: None
Other PAX: None
Murph prep for 2 with Hoosier’s pull-up and merkin routine.
Total count: 9
PAX: Tom Sawyer, niles, last, WNBA, Jingle, SEAHORSE, GEN-X, SOL
FNGs: None
Other PAX: None
Warmup Ruckers rucked Runners ran led by @sol Cot Prayers for the apostle Convergence Monday Murph Monday
Total count: 8
PAX: Redline, sir_mix_a_lot, Tombstone, hooch, pathfinder, Hoosier Daddy, Gumby
FNGs: None
Other PAX: None
8 Pax showed up to the Lion and logged some miles on a beautiful May morning. 7 of those Pax paid homage to the newly appointed area Q, Hoosier Daddy! We also avoided running in front of him, making eye contact or doing anything that might generally cause him displeasure. Hot chocolate offerings are welcome for those that would like to stay on Hoosier’s good side.
Total count: 6
PAX: Busted Grill, Sunrise, Snooki, Steel Plates
FNGs: None
Other PAX: Tartan
Workout routine - abs DORA - Team workout — find a partner 50 little boy crunches on a 4 count, 75 American hammers on a 4 count, and 100 flutter kicks on a 4 count Run to spot and do 10 Merkins
Next workout
Mosey to clubhouse
Trash-ketball — do this quickly — line up and and shoot the ball in the trash can until you make it. Draw a card. If you made it first try, no multiplier. If you miss, multiply by the amount of turns. Do this until end. Everyone does the workout. Those waiting will hold squat position.
Ended in stretch routine
Sharks night June 17
Steel plates surprised wipeout with an f3 birthday gift — ”Light” saber, mamba chews (YHcs favorite) and the F3 book
Total count: 11
PAX: Kramer, Sugar Rush, Chernobyl, Smuckers, ATARI, AVI, Rolling Rock, Flea, Uncle Rico, Tripwire
FNGs: None
Other PAX: None
I promised the pax that downtown had everything to offer, and then we stayed at the stairs the whole time
Total count: 11
PAX: Tiny Dancer, Pixel Pusher, Jingle, Doubtfire, hoveround, Sparky, Roadie, Heisenberg, Pony Express, Spare Rib
FNGs: None
Other PAX: K9’s: Skeeter, Kaya, Nellie
Warmed up with some SSH, Imp walkers, grav pickers. 3 Ruckers rucked. 8 runners hit the dub trails. Starve mileage was all over the place ranging from 3.1 to over 4. Spider webs were broken. Trails were ran. It was a good morning. Nellie jumped in the creek. COT make the most of the day gents!
Total count: 5
PAX: Chardonnay, Rip Rap, The Processor, Rotor
FNGs: None
Other PAX: None
Warm up The Thang Deck of Cards Cot Prayers for Mark Prayers for safe travels #mambaout
Total count: 5
PAX: Yak, Kopi Luwak, blood donor, Under Siege
FNGs: None
Other PAX: None
EC: 3 mile ruck-Yak, Wasn’t Me, BD and me
Warmorama:
Thang 1: Hot Potato -team up with a sand bag. -one runs with no bag one direction and the other goes as fast as they can with the bag the other. When come in contact trade then keep going the same direction trading out bag each time you pass one another. -Ruckers try to get as many laps as they can! Do one lap with ruck and sand bag and next with just ruck!
Prayers: Wapners M and continued improvement!
Announcements: -someone challenge the Mambas for the cup…again….again!!!!
-Co-Q month is May, find a friend to play! Prepare for 2.0 Q month in June!!!
-Whose next to complete the Gator Bait Challenge and Megladon!!!
-who will be our next MonTuGaThunder Ray? Looking for number 45!!!
-Scholarship winner Emily Solana, Bambi’s daughter, presented check!!! $4,000.00!!!
-June 17 FIA/F3 Sharks Game! F2 event. How to reserve:
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?
-Friday with the Eagles at Starbucks by Hone Depot post run day!
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 6/17 -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: “Be the difference that makes the difference!”
Total count: 10
PAX: R-X, Crockett, Dogwood, Bambi, Oaken, Liberty, SnowPuck, R2, Overcast
FNGs: None
Other PAX: None
Warmup
Workout routine - abs DORA - Team workout — find a partner 100 little boy crunches, 150 American hammers on a 4 count, and 200 flutter kicks on a 4 count Run to curb and do 10 Merkins
Next workout
Mosey to basketball court — legs 50 squats Alternate Bear crawl or lunge to next corner 50 calf raises
Cool down with yoga style breathing and stretches
Wipeouts 35th birthday Sharks game June 17 Dad camp Aug 18-20 Kudos Bambis 2.0 mad hatter on scholarship Fngs - let’s get em out!
Total count: 12
PAX: hoveround, Flight Nurse, Buddy the Elf, blood donor, WNBA, Wicked, Family Jewels, Animal House
FNGs: Back Up and Butterfly
Other PAX: Moneyball
We're over six months away from Christmas but I tried to channel my inner Ralphie when I broke out my brand-new Jerry Cans this morning. The excitement was killing me!! Instead of "You'll shoot your eye out, kid!" it was more like "You'll throw your back out Flight" as Flight Nurse tweaked some back muscles lifting them up. Here's to a quick recovery Flight!
Warm-o-rama
Seal clap x 20 Gravel pickers x 10 Imperial Walkers x 10
Mosey to the beach entrance for some serpentine action
The Thang
Circle the Wagons
At each beach access, the Pax did the below exercises while one lucky Pax carried the Jerry Cans around the Pax until they were finished.
Cleans x 5 Merkins x 10 Bear Hug Squats x 15 Skipjacks x 20
We made it through 5 rounds and threw a few sets of merkins in there along the way. I talked about some taxes with the Virginia CPA Pax and realized how much lighter I feel without a 60-pound sandbag on my shoulders.
Mosey back to the AO
Mary
Outlaws x 10 each way - I noticed that Pax tend to count very fast when they are tired Flamingos x 10 each way - and I mean very fast American Hammers x 20
COT
It was great having some Pax DR for today's workout and two FNGs (Back Up and Butterfly)! Enjoyed the coffeteria afterward at The Workshop! Hope to see you guys soon.
Congrats to Animal House for completing the Megladon, you're crushing it!!
GrowRuck 44 in Wilmington, NC - November 11th!
50% off Doritos at CVS until May 27th
Bye for now, DC
Total count: 9
PAX: 10 count, The Processor, Pledge, Home Goods, Peanut, Wind Bag, ATARI, Slack...
FNGs: None
Other PAX: None
Had to teach these Mambas a little of the Mamba Mentality!
Warmups: Seal Claps x24 Mtn. Climbers x12 Shoulder taps x12 Dark Hillbillies x15
Played 2 Rounds of Chase the Dealer work myself and The Processor exchanging leads! Lots of burpees and merkins were done over 2 rounds. Whoever drew the card first has to carry the sandbag next round.
Followed that up with the Sandbag Challenge. Each PAX formed a circle and had to pass the sandbag underneath to the next PAX. Home Goods and The Processor lasted longest till 10 Count stole the bag. Finished with some Merry Circle.
CoT:
Lessons learned: If a Q is opened on Slack, think twice before letting me take it!
Mamba Out!
Total count: 3
PAX: Spare Rib, Hoosier Daddy
FNGs: None
Other PAX: None
3 HIMs showed up for a Monday Coupon Day at SE. After a quick warmup we each grabbed a coupon (2 - 60lb sandbags and 1 - cinder block) and headed for the picnic tables. About halfway there we realized FIA was headed there too and there was at least 100 of them (very intimidating) so we rerouted towards the pull up bars. FIA rerouted too, clearly messing with us, but we still knew our place so back to the tables we went. Once we got there we did rotating rounds hitting every coupon. Great work and great mumblechatter. Thanks for starting your day with me!
Total count: 3
PAX: Spare Rib, Hoosier Daddy
FNGs: None
Other PAX: None
3 HIMs showed up for a Monday Coupon Day at SE. After a quick warmup we each grabbed a coupon (2 - 60lb sandbags and 1 - cinder block) and headed for the picnic tables. About halfway there we realized FIA was headed there too and there was at least 100 of them (very intimidating) so we rerouted towards the pull up bars. FIA rerouted too, clearly messing with us, but we still knew our place so back to the tables we went. Once we got there we did rotating rounds hitting every coupon. Great work and great mumblechatter. Thanks for starting your day with me!