Total count: 7
PAX: Hahvard, Gump, sandbar, Captain Jack, Sister Act, WheelsOnTheBus
FNGs: None
Other PAX: None
Well actually it was a 94.3% full moon, but who's keeping track? There was also a Venus sighting, Gump thought he saw the big dipper, and Captain Jack played with his balls the entire workout...his tennis balls, get your mind out of the gutter.
Warm-o-Rama
Baby arm circles Gravel pickers x 10 Seal Clap x 20 Slaughter Starter (AKA 20 burpees)
Mosey to the tennis court parking lot. We almost got into a turf war with FIA but cooler heads prevailed.
Captain Thor Big Boy Sit-ups and American Hammers with a 1x4 ratio We went to 10 and 40....felt like 20 and 100.
Mosey to the tennis court
Sidelines Shuffle
We bear crawled to each sideline (8 total) and did Jump Squats, moseyed back to the fence line, and did Alarm Clocks. We increased the reps on each sideline until we hit 8 Jump Squats and 8 Alarm Clocks.
Sister Act was down to one layer at this point but he thankfully kept his mesh half-top on.
Mosey to the parking lot
Merkinfest
Derkins x 20 Merkins x 20 Irkins x 20
Gump performed a perfect dead-stop derkin.
My Star Walk app was a big hit as we explored the Wilmington sky. All for the low, low, price of $9.99.
Mosey back to the AO.
COT
Chasing the Chupacabra is December 2nd
The F3 Christmas party is December 8th
The Reindeer Ruck is December 9th. Meet at the Landfall Shopping Center and bring a new, unwrapped toy to donate to the Reindeer Ruck.
Sister Act - Do you always take your clothes off after burpees? Wheels on the Bus - Great to meet you and hear about your time in the military! Gump - I'm just glad I didn't see your "moon" this morning Sandbar - I'll stop talking next time so you can join us for coffee Hahvard - Hope that back is feeling better...and spell check does not like the way you spell your name Captain Jack - I've never seen someone juggle balls like that
Until next time, DC
Total count: 5
PAX: Animal House, DadBod, WNBA, Atomic Wedgy
FNGs: None
Other PAX: None
EC: 3 mile ruck me and Animal House and Dadbod
Warmorama:
Thang 1: Ruckin with stuff! -put on rucks and grab stuff leaving just one person open. Every 5 minutes rotate stuff. We worked the loop snd just finished 3 minutes late. The GTE battleship made an appearance!
Prayer Requests: Give us the strength to bear the weight of these moments! It wasn’t Me. Animals family in cancer treatment. Bods mom’s recovery
Announcements: -Heard the Chupacabra is returning on December 2, 2023. A ruck or run or hybrid at Carolina beach state. Donation of $25.00 to go towards the F3 Cape Fear scholarship also gets you a sweet pint glass!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!! If not that challenge do one of them!! Fitness Challenges -Dec 9th Reindeer ruck. -Dec 8th xmas party.
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: 12/16 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Mad Mole. Grimm burger will be there!
Reminder: “YOU are not the sum of your mistakes. Remember that failure is an event, not a person.”
.
Total count: 11
PAX: Teachers Pet, Rawhide, Matt Foley, Tombstone, Franks, The Mountie, hooch, Redline, Gumby, sir_mix_a_lot
FNGs: None
Other PAX: None
Return of THE Franks and his trusty sidekick Bailey!! 11 pax on a tour of CB with the mumblechatter at an all time high. Strong work by at least 75% of those in attendance
Total count: 5
PAX: Liberty, Oaken, R-X, Bartman
FNGs: None
Other PAX: None
WARMARAMA SSH, Mamba Night Clubs, Goofballs, Plank Stretches, Wall Sits
11s Squat Jumps, Kobe Bryant's,
4 Corners (bear crawl corners) 25 Merkins, 50 4 count LBC, 75 Mountain Climbers, 100 SSH
Football Game with some burpees thrown in.
Total count: 6
PAX: Tripwire, Jingle, NAPA, PomPom, Tom Sawyer
FNGs: None
Other PAX: None
Trail run day at RFR! Beautiful morning for some trails with the almost full waning ????. We hit the best of the dub trails and no one went down despite Jingles best attempts. Napa and YHC got in some EC with some of Wilmington’s finest and fastest. Not us of course but we passed em ????. Tripwire shall be renamed Dances with Foxes. COT prayers for DadBods mum. And dad. Prayers for all those aching knees out there, and to all those getting IT done out there. Whatever it is. Find the 6 in your life and lift them up. Peace! - SOL
Total count: 3
PAX: Dogwood, Drip
FNGs: None
Other PAX: valkyrie
Valkyrie VQ was Amazing!! Come support our brothers in recovery!!
Total count: 11
PAX: 10 count, Milton, EOM, WNBA, Atomic Wedgy, Animal House, Magnito, Munster, Under Siege, Sparky
FNGs: None
Other PAX: None
Warmorama 50 SSH, 25 merkins, 25 squat
The Thamg
Tuckers/runners mosey to skate park parking lot where someone had left 4 tires!!????????
Pax paired up and took turns dragging the tire while there other pax run/rucked around the lot. Swap when you meet up. The Q did a crap job of explaining the swap exchange leading to extra time on the tire????. All got a little stronger and @emo is a mile!!
Mary Lots of grunting and groaning. Perhaps Stingrays need to work on the core instead of chest and arms..... I'm just saying????
COT Being vulnerable to someone is a sign of trust. We build relationships through sharing our struggles. Praying for family members struggling with alcohol abuse and for Under Siege M making tough decision about thier family cat.
It was an honor to lead and be led. Flight Nurse
Total count: 1
PAX:
FNGs: None
Other PAX: None
Solo beach workout under an awesome moon. Missed you guys.
Total count: 5
PAX: Hoosier Daddy, hooch, Tombstone, Matt Foley
FNGs: None
Other PAX: None
Four somewhat motivated pax for a round robin Q and total body beatdown on a tour of Veteran’s Park. Prayers for our injured brothers, Chupacabra and F3 Christmas party coming up.
Total count: 9
PAX: hoveround, Special K, Tripwire, Redline, Oaken, MalcolmInTheMiddle, Dogwood, R-X
FNGs: None
Other PAX: None
Welcome / Mission / Credo Counterama: 9 Cool, damp, upper 40s. 7 runners took off into Mott's landing, hitting both Carolina Beach Road outlets. 2 ruckers got lost in Mott's landing, but we waited until they got back. Prayer's for Crockett's M Kerri, MitM's sister Victoria and big events:
It was an honor and a privilege to lead.
Total count: 8
PAX: Drip, Flight Nurse, Jingle, Bartman, Kramer, THE HOFF
FNGs: Knockahomah
Other PAX: None
Warm o Rama SSH Mamba night club Arm circles forward and backward Imperial walker Gravel pickers Merkins
The thang Rotate through the following stations after the timer.
Timer- 110 foot rope pull attached to 50-60 pound concrete filled half tire. Run tire back to starting point to complete the timer.
Stations Right arm row with the piling Alpo Shrugs with concrete buckets Left arm row with the piling Tire drag Tire drag Double tire drag
We completed 2.3 cycles Mary
Cot This weekend- Chasing the Chupacabra 12/8 Holiday party at Hanover seaside club 12/9 reindeer ruck
Dad bod’s mom broken hip PAX with marital stress- prayers for strength and reconciliation
Total count: 11
PAX: Pixel Pusher, PomPom, Tom Sawyer, Big Sky, Leroy Brown, Showboat, SEAHORSE, Dad Joke, Steak Knives
FNGs: None
Other PAX: Hambone (Seahorse's 2.0)
Warmup
Station rotation/ 4 rounds with a lap between 3/4. Timer does farmer carry w/40's or 50's
Battle rope Merkins Tricep extension Curls 25/30 Flutters KBS Cindy Thrusters Lawnmower pulls Sandbag DL KB clean and press
YHC was bored of kettles, and brought out a variety of coupons for the PAX. It was generally recognized that the battle rope sucked. Iron sharpens Iron at HMM, and the Q was reminded to bring music. Big Sky groaned a bit, but looked like a pro at the rope. closed out with PAX led exercises for those who have yet to Q. Looking forward to future Q's by DadJoke and Showboat. In the end, it was agreed that the workout sucked and we were all better for it.
-Chupacabra 12/2 -Christmas party 12/8 -Reindeer ruck 12/9
Total count: 6
PAX: DadBod, Crockett, Milton, Hammer Head, Retiree
FNGs: None
Other PAX: None
Warmup
Mosey to boardwalk
run to first bench and back - 10 merkins run to second bench and back - 10 LBCs run to third bench and back - 10 squats run to fourth bench and back - 10 burpees run down to next beach access from boardwalk, down the beach and back. Repeat x 9, 8, 7, 6 . . .
Mosey to AO
COT - Remember DadBod's mother who had hip surgery yesterday and Crockett's M who is dealing with a melanoma diagnosis.
Coffeteria = Everyone + Rx at Majic Beans
Total count: 8
PAX: Showboat, Flight Nurse, SOL, Leroy Brown, Milton, Jingle
FNGs: None
Other PAX: Hatchet (F3 Waxhaw)
Former World Cup champion team DaddyNurse reunited in the gloom as team NurseBod congealed like gravy in a OG/FD combined beatdown.
A proper tour de Long Leaf ensued including stops at: picnic shelter, ninja course, veterans memorial, goose poop pond, and the pull up bars. A brief Mosey back to the AO was followed by the hero WOD pfc. David Sharret before time was called. DadBod hogged most of the Q, before Flight Nurse swooped in to ensure proper mileage. Strong work and good mumblechatter by all!
prayers for my Mom, who broke her hip and is in surgery today. prayers for Leroy Brown's sister in her fight with cancer.
grateful for you guys and the camaraderie we have.
Total count: 5
PAX: Wapner, Sparky, It Wasnt Me, Under Siege
FNGs: None
Other PAX: None
EC: 3 mile ruck just me. Wasn’t Me did some EMOM action!
Warmorama:
Thang 1: Turkey Hunt -get a partner! One starts to Turkey walk! Like a duck walk but a Turkey. Your partner does 15 big boys then runs to catch that rascal Turkey. When you come together do 6 low 5 merkins with your partner then switch roles. To pardon that jive Turkey! One revolution around the pond.
Thang 2: Turkey pardon praise 21’s -two exercises: Dry docks and raise the roof for the turkey, kissing the ground, and praising the Lord! -do one of each exercise, then 2, then 3…. Keep increasing in number until get to 21.
Finished with some PAX delight core work.
Prayer Requests: Give us the strength to bear the weight of these moments! It wasn’t Me.
Announcements: -Heard the Chupacabra is returning on December 2, 2023. A ruck or run lastqza beach state park VQ with donations of $25.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!! If not that challenge do one of them!! Fitness Challenges -Dec 9th Reindeer ruck. -Dec 8th xmas party.
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: 12/16 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: Mad Mole. Grimm burger will be there!
Reminder: “YOU are not the sum of your mistakes. Remember that failure is an event, not a person.”
Total count: 12
PAX: Hammer Head, Redline, Tripwire, Matt Foley, R-X, Gumby, Flight Nurse, Blackout, Rawhide, Hoosier Daddy, Teachers Pet
FNGs: None
Other PAX: None
The only AO in the nation that can change its location the night before and still come out with a strong dirty dozen pax ???????? Also the only AO where you don’t even have to workout, the 2nd F remains strong down south. I’m so incredibly thankful for all my F3 brothers out there. All the best to you and your families on Thanksgiving.
Total count: 7
PAX: last, THE HOFF, hoveround, Tom Sawyer, Jingle
FNGs: East
Other PAX: None
In Empie park at dawn’s first light, Seven warriors, a gallant sight, Spanning ages, young and wise, Underneath the waking skies.
Jingle and East, through wind and rain, Ran four miles, a bond to gain. Their breaths in mist, their spirits high, Beneath the slowly brightening sky.
Five more, with steps more measured, slow, Hoff, Hoverround, in morning’s glow, Tom Sawyer, Last, and Niles in stride, Walked with jests they could not hide.
Wit and wisdom in their talk, Through the park, their peaceful walk, Towards Starbucks, their merry quest, In search of warmth, a moment’s rest.
Hoff, with heart both strong and true, Thanked his friends, as up he grew, For lifting him when times were rough, In their fellowship, he found enough.
Tom Sawyer, with a father’s plea, Prayed for his son, in training he, Asked for strength in times so trying, In their midst, there’s no denying.
In their hearts, a thankful song, To their Creator, where they belong, For fellowship in morning’s hue, In thanks and prayer, their spirits flew.
So in Empie park, as day did start, Seven souls, each a vital part, Of a bond that time can’t sever, In friendship, they stand forever.
Total count: 4
PAX: 10 count, blood donor, Sparky
FNGs: None
Other PAX: None
Warmups:
Copperhead squats Seal claps Raise the roof Chain breakers Imperial walkers
Main Thing:
Pax draw a card from the card deck. Repeat until all cards are drawn:
♥️ = Merkins ♦️ = Dips ♠️ = Step ups ♣️ = squats
2nd round:
♥️ = LBCs ♦️ = LBCS ♠️ = Flutter kicks ♣️ = Flutter kicks
COT:
Happy Thanksgiving! ???????????? ????
Total count: 9
PAX: Chernobyl, letc, Pixel Pusher, Bartman, NAPA, Sister Act, WheelsOnTheBus, Steak Knives
FNGs: None
Other PAX: None
Warm o Rama
SSH
Gravel pickers
Penalty burpees
Imperial walker
Mamba night club
Arm circles
The thang Mosey to pull-up bars. All pax estimate their amrap for pull ups. Assemble into teams. Add up the estimated reps for the team and then double it. This is now the team goal.
All pax in a team take turns on the same bar maxing out pull ups. Once complete, mosey to goose poop island. 25 box jumps, 25 big bois.
Return to pull up bars. Continue this cycle until the team pull up goal is complete.
Return to pull up bars. 3 negatives per pax Mosey to split rail fence 7s, derkins and derkins.
Mary
Mosey to AO
Cot Thanksgiving convergence Cotton exchange parking lot 0700
LETC- emphasized the impact F3 has made on his life to the newer guys Praise on the GTE donation to vigilant hope Prayers for LETC skin cancer Crockett M with melanoma battle PAX going through separation
Total count: 2
PAX: Hammer Head
FNGs: None
Other PAX: None
Warm up with SSH , Moroccan night clubs, imperial walkers, and Merkins
We did exercises with sandbags while wearing ruck sack. I made it up as we went. We rucked for about 15 minutes at the end. We were sore, so took it easy.
COT:
Continued prayers for those struggling with mental health. Safe travels during the holidays.
RX
Total count: 6
PAX: Nomad, Chips
FNGs: None
Other PAX: Tartan, COLA, Tracker
Warmup: SSH’s, toy soldiers, mamba nightclubs, repeat SSH’s for latecomers, imperial walkers, squats The Thang: Started pearls on a string with a crab walk across most of the bridge. The pearls were merkins, squats, dips, horizontal pull-ups at the rope pyramid, Bobby Hurleys, really hard merkins where you lean left and push up then right and push-up (thanks to Nomad, heavy modifications displayed). Wall step ups on the way home. A little Mary and then COLA led yoga finish. COT: A lot to be thankful for. Many were missed Steelplates especially. Also Snooki and Pez a little under the weather. MIA’s: Lost Boy, Sunrise, Get Smart, Wild Wing, Ahoy Mate, Wicked, etc.
Total count: 10
PAX: sir_mix_a_lot, Rawhide, Tombstone, Blackout, Gumby, Short rib, trolleystop, Lightning, Hoosier Daddy
FNGs: None
Other PAX: None
A very motivated Matt Foley led his band of brothers through a rigorous run day on a tour of Carolina Beach. Prayers for our family members and each of us as we welcome the holiday season and all the stresses that come with it. ????????????????♂️????
Total count: 10
PAX: NAPA, SOL, Pixel Pusher, Tripwire, Steak Knives, Tom Sawyer, Tiny Dancer, Jiffy Pop (JP), hoveround
FNGs: None
Other PAX: None
runners got ~4.25 sol and pixel got ~7 ruckers did some arm wrestling and jazzercise
life changing Bagels followed at round Bagels where we shared a few bad jokes and what we're grateful for.
Thanksgiving convergence Thursday!
Total count: 9
PAX: Pledge, Sparky, GTA, Jingle, blood donor, Milton, Under Siege, It Wasnt Me
FNGs: None
Other PAX: None
EC: 3 mile ruck with me and Milton
Warmorama:
Thang 1: Turtle Trot 5k! -runners do 5K on cub loop in park. Ribbons to 1st, 2nd and 3rd. Same for Ruckers doing 2 miles! -first place ribbons for a few age groups????
Prayer Requests: Give us the strength to bear the weight of these moments! It wasn’t Me.
Announcements: -Heard the Chupacabra is returning on December 2, 2023. A ruck or run lastqza beach state park VQ with donations of $20.00 to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!! If not that challenge do one of them!! Fitness Challenges -Dec 9th Reindeer ruck. -Dec 8th xmas party.
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: 12/16 -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: “YOU are a gift to everyone you come in contact with….what kind of gift will you be?”
Total count: 2
PAX: OTC
FNGs: None
Other PAX: None
After the Warm-o-rama, we made our way through Waterstone for some pearls on a string. we finished up with some Mary at the AO.
COT: Prayers for Rip Rap as he's headed to a funeral today and for the family of the deceased. Prayers for all those persons who tend to be lonely this time of year. Make a call, extend an invite, go see someone. NB OTE will converge at Stingray on Friday.
Total count: 4
PAX: Tombstone, Lightning, Hoosier Daddy
FNGs: None
Other PAX: None
Four highly motivated pax for an upper body beatdown on a tour of Veteran’s Park led by Rawhide. Strong work by all. Prayers for quick healing for all our injured brothers ????????
Total count: 13
PAX: Buddy the Elf, Dogwood, Picker, ATARI, Big Sky, letc, Sister Act, DadBod, Captain Jack, Tom Sawyer, Showboat
FNGs: @WheelsOnTheBus
Other PAX: None
Fresh off a long weekend of running the End-of-Fall Soccer tournament. HushPuppy didn’t prep his gear for F3 the night before and paid the price Monday morning. Couldn’t find warm clothes, misplaced shoes and gloves, and forgetting to unhitch the trailer. Needless to say, YHC’s truck came flying into Long Leaf Park pretty hot at 5:32 this morning.
With the warm-o-rama, already under way, YHC took to the center to reset the group and officially restart the workout. Big Sky was quick to let YHC know about being late and yada-yada-yada. All was received and laughed at. Hold your hand up on mess ups like this, it will make you better.
Warm-O-Rama: SSH- x40 IC Hillbillies- x15IC Helicopter Twists- x20 IC
Grab a kettle and a colored cone & circle up. Blue cone- Overhead press Pink cone- curls Green cone- goblet squat
1 min EMOM to some punk pop jams (YHC’s fav)
Rifle carry around the bend then add in some Low squat to curl and stands. Rifle carry back to circle. Add in some merkins, deadlifts, and scarecrow merkins. Finish the EMOM around the circle.
Round 2 was timer does 5 scarecrow merkins while rest do…. Curls, around the worlds, and deadlifts.
Finish up with some more merkins, scarecrows, circle up for COT.
Welcome to Wheels On The Bus. Strong work throwing around that heavy kettle.
Total count: 9
PAX: Steak Knives, Special K, Bedlam, Jingle, Bartman, Allman Joy, Chernobyl, It Wasnt Me
FNGs: None
Other PAX: None
11/20 Mamba Monday QIC: Kramer
Warmarama
5 count burpee x8 Seal Claps x24 HR perfect merkins x8 Mamba NC/Raise Roof x24 Dark Trooper x8 SSH x44
The Thang 1)Team Indian Run Lap Race
2)Team Cindy Wod 44 Manmaker Step Up Pipe Deadlifts Bucket Carry Alpo Lunges Duo Pylon Rows
CoT Ecclesiastes 4: 9-12
Total count: 8
PAX: Kopi Luwak, 10 count, Pledge, EOM, Pumpkin Pie Chart, Home Goods, Under Siege
FNGs: None
Other PAX: None
WarmORama 26 SSH 15 Imperial Walkers 10 Abe Vigoda's 20 Mountain Climbers
Thang 1 Speed bumb burpees. 10 speeds bumps starting with 2 burpees the doubling at each speed bump.
Thang 2 Mosey to Pavillion 5 burpees. Dora at the Pavillion. Counter was one PAX ran to pull up bars and did 2 burpees. Exercises were: 100 merkins 200 Squats 300 LBCs finiahed with 5 burpees
Thang 3 Speed round. 50 of each: incline merkins dips Heels to Heaven 5 burpees
Thang 4 Round Robin.
COT Beccas Bounty - See 10 count Feed NC Kids - See Under Siege 10 Count - 2.0 physical therapy bill. lesson to be learned Frosty Pupil - Family travels for Thanksgiving.
1 Thessalonians 5:16-18 "Rejoice always, pray continually, give thanks in all circumstances; for this is God’s will for you in Christ Jesus."
Stay Frosty ⛄️
Total count: 5
PAX: Flight Nurse, Pixel Pusher, Redline, R-X
FNGs: None
Other PAX: Callie dog
Warmarama: SSH Gravel pickers Copperhead squats
5 pax then went for a run along River Road up to Riverlights and back. Got in a little over 4 miles on a beautiful clear morning.
COT: Spin doctors 2.0 Crocket’s m Praise for skeeter Thanksgiving convergence downtown Chupacabra - Dec 2. Christmas party - Dec. 8 Reindeer ruck - Dec. 9