Total count: 6
PAX: Skynet, Vogue, hoveround, Buddy the Elf, Tom Sawyer
FNGs: None
Other PAX: None
Warmed up with some stretching and other stuff, Indian run with the football to the intercostal to do a workout by my fellow pack, ran to the beach to do 200 squats, ran to the water and back, then did your own workout with your partner will the other partner ran to the water and back. Then did 2v2 football. Ran or walk to AO.
Prayed for everyone, great weekend, reach out to on another pax to bring out, and let us have a great rest of the month/year.
Total count: 8
PAX: Tomahawk, Clog, 10 count, Cheap Trick, Busted Grill, Bing
FNGs: None
Other PAX: E-Brake
Warmarama SSH Mamba night clubs Chain breakers Ballerina Toe squats
Run warm up lap
Pax line up- First Pax grabs the 10 lb. Medicine ball and throws it a far as they can , then runs to the ball and places a cone and brings it back for the next Pax. The remaining Pax do squats until their turn. Once a winner was determined, reverse lunge walk to the winner’s cone and then 20 merkins.
Then grabbed the 25 lb. kettlebell to toss, following the same process but once a winner was determined, reverse bear crawl to the winner’s cone and 20 merkins.
Finally , grab the spear and follow the same process except if the spear did not piece the ground when hitting, a 5 burpee penalty. Backwards run to the winner’s cone and 20 merkins.
Completed one more round of the same but merkins instead squats while waiting.
10 Count took the victory for most of the throws but Bing beat him out with the last Medicine ball round using the bowling method that Busted Grill utilized first. (Work smarter not harder)
No injuries or impaling , although we had some concerns when BG grabbed the spear and looked at us like we were his prey.
Off to the Roastery for coffee.
Then second coffee/breakfast with Bing and 10-Count at White Front
COT Gorilla 5k Masters of the QUniverse Valor 05 Ruck Mr. Roger’s ruck Arrowhead Masters Hahvard , Leroy Brown, Firemarshall Bill E-Brakes family and to continue to seek God 10-Count and daughter’s apartment search
Total count: 5
PAX: 10 count, Pledge, blood donor, Jingle
FNGs: None
Other PAX: None
No warm-o-rama, straight into some YOGA!
Last ~15 min we did some hanging:
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 7
PAX: Dogwood, Crockett, Drip, Liberty, Bedlam
FNGs: Steamboat Willie
Other PAX: None
Mission / Core Principles / Credo / Disclaimer
Warmarama 24 SSH 14 Gravel Pickers 17 Imperial walkers 24 Seal Claps
Count-o-rama: 7
Belated 3/11 Day with 311 on shuffle
Headlamps on, mosey to the disc golf course 7 OF DIAMONDS (stolen from Liberty)
At each hole
Completed 4 holes
Countarama: 7
Name-o-rama
Circle of Trust
It was an honor and privilege to Q.
Total count: 3
PAX: Pledge, Chardonnay
FNGs: None
Other PAX: None
Ran Waterstone - sprinted each cul-de-sac 3x starting with the shortest building to the longest.
Total count: 3
PAX: Hammer Head
FNGs: None
Other PAX: Super Mario
3 HIMs kept Casual Friday going for one more week with a ruck n the gloom.
See everyone tomorrow at the Low Tide
Total count: 10
PAX: Jingle, Tom Sawyer, Tooth Fairy (Rocco), E6, Allman Joy, R-X, hoveround, Bartman, Hamburgler
FNGs: None
Other PAX: None
Got after it
Total count: 7
PAX: Chop Shop, 10 count, Cabana Boy, Cabana Boy, Pumpkin Pie Chart, Rotor
FNGs: None
Other PAX: Tig
Warm-o-rama Count-o-rama
The Thang: Crossfit Open Workout 25.3 5 wall walks 800m run 5 wall walks 25 deadlifts 5 wall walks 25 cleans 5 wall walks 25 snatches 5 wall walks 800m run
MARY to finish up
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 5
PAX: Raygo, Dixie Chick, Buddy the Elf, Tiny Dancer
FNGs: None
Other PAX: None
Warmup: Seal Claps x 30 Triple Taps x 10 Chain Breakers x 10 Tempo Squats x 10 Broga
The Thang
3.14159 - Pie Day
3 Bear Complexes 14 American Hammers 15 Clean and Press 9 sandbag merkins
Move the coupons from the end of the parking lot to the other end and back without putting the coupons down.
Penalty for dropping the coupons. 15 squats. Add 15 each time coupons are dropped.
Rinse and repeat.
COT: continued prayers for Hahvard and for full recovery. Sign up for the valor ruck and the gorilla 5K.
BE A THERMOSTAT AND NOT A THERMOMETER. - DR. MARTIN LUTHER KING JR.
Be a thermostat, not a thermometer" is a metaphor encouraging proactive influence and change, rather than passively reacting to or reflecting the environment, as a thermostat regulates temperature while a thermometer simply measures it
Total count: 3
PAX: Pixel Pusher, Salty
FNGs: None
Other PAX: None
Three perfect 10’s, referring to the handsome PAX, got stronger.
Warm-a-Rama (10 each exercise)
The Thang - Mosey to four speed bumps. Stack exercises at each. Ten reps each of merkins, LBC’s, burpees and squats
To pull up bars and partner up. One partner runs to Goose Poop Island and does 10 wall jumps, runs back to pull up bars. Flapjack as other partner does 5 pull ups and 10 each of irkins, dips, Derkins, squats. Three rounds.
Mosey on road around GPI and unstack aforesaid exercises at four speed bumps.
Halt at intersection. Run light pole intervals of mosey, sprint, backwards past AO.
Mosey to tennis courts for Four Corners of LBC, Carolina Drydock, Bobby Hurley’s (boo), and Squats (10, 20, 30, 40 reps, respectively).
Mosey back to AO for COT.
It is an honor and a privilege.
Morpheus out.
Total count: 5
PAX: Pez, Snooki, Tartan, Hermey, Torpedo
FNGs: None
Other PAX: None
QIC: Pez
PAX: Hermes, Torpedo, Tartan & Snooki
Great 45 ruck down to the marina and back, and ended with 45 second low plank. Great ruck guys. My legs are feeling it!
Total count: 6
PAX: Inches Short, Dalton, Pumpkin Pie Chart, GTA, Rotor
FNGs: None
Other PAX: None
EC: 3.5 mile run me and Inches did mile and 100 pull-ups!
Warmorama: -side straddle -shark claps -goofballs -hillbillies -pebbles
Thang 1: I’m so tired!!! -timer carries tire while parking lot -rest will do the following exercises trying to get as many good clean reps as possible before timer comes back. 2 rounds of this.
Thang 2: but I’m still tired!!! -catch me if you can…..with tires! -one carry’s tire while others in group do 5 clean and press then run with kettle to catch up.
Lil yoga to end
Prayer Requests: -Give us the strength to bear the weight of these moments! -THE Goat! -Fetish! -Inches mom -My dad
Announcements: -Who will be the 57th MonTuGaThunder Ray!!! Blood Donor in the lead for that dinner with one bolt for 2025 for a repeat performance!
-Valor Ruck!! See Flight Nurse’s posts on signing up! On 4/26/25. All day event with a workout, grow school and a ruck event led by ole Cadre Flight Nurse himself!!! Yours truly and others helping put on the event so sign up!! It’s at Wrightsville beach so an event like this will never get closer!!! $109 dollars!! One scholarship left to help cover costs!
-3/23/25- Mr.Rogers Ruck 10:00am Carolina Beach Publix. 5 mile ruck collecting trash and carrying canned goods to celebrate Mr.Roger’s B-Day!
-First ever F3 Cape Fear Foundation fundraiser. The Gorilla 5k. $20 donation and all goes to the foundation to have funds in hand to meet the next need in our community! 3/29/25 at 7:00am Shelter 4. Followed by further beatdown and pancakes and sausage! Master of the Quniverse during the week leading up to this! Q and collect funds as votes! Your favorite Q, based on money raised, will be crowned Master of the Quiniverse at the 5K! Ohhhh and there is a trophy for this!
Habitat: -usually the 3rd Saturday of each month from 7:45am to 2:00pm. -Next one: 3/22/25 -location: 1013 Queen Street -Task: Interior finishes
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Mellow Mushroom pizza on Oleander!
Reminder: “You do not rise to the level of your goals. You fall to the level of your systems!”
Total count: 20
PAX: R-X, Windex, Tank, Inigo Montoya, Doubtfire, Kopi Luwak, DadBod, Fusion, Blue Steel, SOL, P-Funk, Chernobyl, Pixel Pusher, Tripwire, Kingpin, Kitten Biscuit, hoveround, Goober, letc
FNGs: None
Other PAX: Skeeter & Rosey
20 PAX & 2 pups got in 4 miles this morning running a loop from LLP to the UNCW parking garage. It took a group effort staying together, but we all made it back safely. It was great seeing everyone!
It was an honor and thank you for letting me lead!
Total count: 5
PAX: morpheus, NAPA, Tom Sawyer, Travelin Man
FNGs: None
Other PAX: None
Warm up of stretch, imperial walkers, and arm stretching. 2 runner and 3 Ruckers. Ruckers went a long the board walk and had great talk about different things. Runners got lost and had to find each other but were able to get back together at the end.
Prayed for fellow pack members, fellow pack who are having struggles with things, parted for family members, and having a great week.
East out
Total count: 5
PAX: hooch, Gumby, Tombstone, Redline
FNGs: None
Other PAX: None
Q by committee down south today as the eagles took turns leading exercises and moseying around Veteran’s Park. Good luck to all the Lo Tide runners this weekend ☘️ ????????♂️
Total count: 9
PAX: Dogwood, Liberty, Oaken, Crockett, Bambi, Cherrypicker
FNGs: M.S. Paint
Other PAX: Tater
Warmerama
20X side shuttle hop 10X Gravel Kickers 1:00 Low Plank 10X Toy Soldier
F3 Football!!! (Don’t remember the score, teams changed a bit)
Total count: 5
PAX: Jingle, Dixie Chick, Fun Size, Clog
FNGs: None
Other PAX: None
Warmup: SSH x24 Raise the Roofs x24 Toy Soldiers x10 Chain Breakers x8
30 Burpees for the ghost flag. That’s right, ITS BACK!! With a new twist. As long as it’s planted at an AO, 30 Burpees must be paid at the start of the workout!
Mosey to the playground and all PAX must Bear crawl at any street crossing.
Playground DORA: Movement: run to large brick wall, climb to top and run back. Pull-ups x 25 BBSU x 75 Pull-ups x 25 American Hammers x 50 2-count
Return to AO and broad Jump across streets
Stair Master: Each PAX will draw a card, all other PAX will do that exercise while card puller runs up and down stairs. Exercise ends when PAX returns and has done their set reps of exercise on the card. Go until all PAX have had a turn.
2 Rounds. Then sprint back to AO.
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 1
PAX: Slackbot
FNGs: None
Other PAX: None
Beautiful morning, hit both bridges and the moon over the coast felt like being on another planet. Go get ‘em PAX
Total count: 6
PAX: Gumby, Hammer Head, Tombstone, Hoosier Daddy, Redline
FNGs: None
Other PAX: None
6 highly motivated pax led by Rawhide (and others) toured VP. Much to the dismay of all the pax, Rawhide instructed everyone to perform what must have been at least 200+ burpees throughout the course of the workout. Word to the wise, be careful who you let lead. A few pax even for some EC miles in. Strong work Eagles ????????
Total count: 9
PAX: Tuco, Total Eclipse, GTA, EOM, Pumpkin Pie Chart, GEN-X, The Alchemist, 10 count
FNGs: None
Other PAX: None
Mission Core Principles Creed
Warmaroma: Gravel Pickers – 10 X IC Hillbillies – 10 X IC Mountain Climbers – 10 X IC SSH – 37 X IC
Thang: Grab 4 Cinder blocks and mosey to the skate park parking lot Partner up and get a Cinder block Catch me if you can P1 – Lunge Walk w/block, P2 – 5 – Burpees – Lap around parking lot P1 – Rifle carry w/block, P2 10 – Hello Dolly – Lap around parking lot P1 – Farmers Care w/block, P2 15 – Merkin – Lap around parking lot P1 – Lunge Walk w/block, P2 20 – Big Boys – audible called
Grab Blocks and move to the picnic shelter
Partner DORA Teams of 2/Partners Timer – 3 pull ups/ 5 Under dogs 100 –Merkin 200 – Squats 300 – Flutter Kicks (DC) – Out of time and audible called. Head back to the AO
COT: Prayers for @10-Count and daughter traveling to Duke to look at locations for her to stay and she for her upcoming schooling there Lots of things going on in the Cape Fear Region – Check Slack
Was an Honor to have you help me celebrate 37 years of marriage.
Sparky Out
Total count: 13
PAX: SOL, Crockett, Kopi Luwak, Pixel Pusher, Chernobyl, Salty, DadBod, Jingle, Atomic Wedgy, Travelin Man, Anchor
FNGs: Windex
Other PAX: None
7 years of F3
Some things I learned along the way:
1/ Embrace the suck - find those Q's that bring it - we have many 2/ Don't just show up for the work out - be present in the 2nd, 3rd F opportunities and your community. 3/ Step up and Lead Sooner - start a shield lock, be a site Q, if you see a void fill it! 4/ Lean in on that 3rd F - living for something bigger than yourself 5/ Expand your Horizons - go to different AO's, attend a convergence, run a marathon (I did a 10k once), or do the upcoming Valor Ruck. 6/ Accelerate in All Areas of Life - F3 is more than just fitness - it's an operating system to help become the best version of your - physically, mentally, and spiritually.
Seven years from ow, you'll either be another guy who showed up for workouts, or you'll be a man who led others, changed lives, and became unrecognizable from the man you are today. That Choice is yours. Now, go get after it!
The Thang:
-5 Core principles -Mission
Warmaroma:
Run a lap
grab a kettlebell because only 3 people showed up to Heavy Metal Monday this week
20 x SSH IC
13 x both directions of little baby arm circles.
kettlebell squats x 10
10 Halos with the Kettlebell
The Thang: 7 Blocks (Years) of Movement, with 5 rounds of EMOM's - If you finish the reps before the minute is up, use the remaining time to rest.
Block 1
Moleskin
Thanks for encouragement the past two years in Cape Fear, defiantly the best AO in the Nation!
Love ya, BTA
Total count: 8
PAX: 10 count, The Alchemist, Pledge, Inches Short, Dalton, Animal House, Milton The Original Recipe
FNGs: None
Other PAX: None
8 PAX braved some minor rain squalls to get some miles in 6 Ruckers for 2.5 miles and the 2 runners allegedly achieved 5 miles.
COT Valor Ruck and Mr Rogers ruck upcoming Master of the Q-niverse and Gorilla 5K Arrowhead Masters!
Prayers for Inches' mother and safe travels for 10 Count
Total count: 11
PAX: Brackish, Chernobyl, letc, Total Eclipse, P-Funk
FNGs: None
Other PAX: Kitten Biscuit, Trump, Blue Steel, Next Year
Warm up: Side Straddle Hop x 30 Run to Crystal Pier and half way around the loop 4.5 Sunrise at Sundays
A proper invigoration this AM in the wind and rain fellas. Rain or shine! God is great!
Forgive my slack.. not sure why some of you aren’t showing up to tag
????
Total count: 11
PAX: Busted Grill, Nomad, Snooki, Chips, Tartan, Pez, Torpedo, Hermey, Ollie
FNGs: None
Other PAX: COLA
Once upon a time there was a Chinese farmer who had a horse that ran away. That evening, all the villagers came around to provide solace. They said “Isn’t that unfortunate? The farmer replied “Maybe.” The next day, the horse returned and brought seven wild horses back with him. And all the villagers came around to rejoice. They said, “That's wonderful, isn't it?” The farmer replied “Maybe.” The next day, while attempting to tame one of these horses the farmer's son was thrown off the horse and broke his leg. And all the villagers came around that evening and said, "Isn't that awful?” And the farmer said, “Maybe.” The next day, military authorities came around looking for people to conscript into the Army and they rejected the farmer’s son because of his broken leg. And all the villagers came around that evening and said, “Isn't that great?” And the farmer replied “Maybe.”
Our job is to engage in the “what’s possible” and to put ourselves in the best position to make a positive impact. But the results are not up to us.
As the rain clouds dissipated, the wind whipped and we greeted daybreak, we began our Bootcamp with a warm-a-rama to get the blood flowing. A series of full-body stretches gave way to Side Straddle Hops and a mosey past Boat Builder’s Park to the Brickyard where we settled into sets of dips, step-ups and toe raises. A short mosey later and we did a mini Thang of core exercises: high, low and side planks followed by crunchy frogs and BBS.
Then we were onto the next Thang: 4 Corners. Corner 1 – 20 Mercans and Bear crawl to Corner 2 Corner 2 – 20 four-count American Hammers and Lunge walk to Corner 3 Corner 3 – 40 Squats and Run Backwards to Corner 4 Corner 4 – 10 Burpees and Karaoke back to Corner 1
We left time for Pre-St. Paddie’s Day “Curse o’ the Leprechaun” Games (a.k.a. the luck of the Irish • Leprechaun Skip – Jump and click heels together, then karaoke down the field. At the far end, jump and kick again. Try not to fall down. • Always After Me Lucky Charms: Hop down the field on 1 leg. You can switch legs only if you are standing still. • Pot ‘o Gold Rainbow Chase: Hop backwards run down the field
And we still had time for another quick round of 4 corners, only with half the reps from the first round.
We closed in a CoT with prayers to all the usual suspects ...and a few unusual ones... and adjourned to the fire pit for Coffeeteria.
Total count: 7
PAX: 10 count, GTA, EOM, blood donor, Total Eclipse, Rotor
FNGs: None
Other PAX: None
Warmorama Copperhead squats 10x ic SSH 20x ic Hillbillies 10x ic Maniacs 20x ic The thang “Buy in bus ticket” 11 worst merkins ever, one wide arm, one diamond, one ranger, that’sone total. Mosey to the skatepark stairs and up and down 12x. Then a LITT inspired work out. Lunges, Incline merkins, Toe taps, shoulder Tapps. 10 of each exercise at 3 corners in the shape of a triangle. Repeat 5x. “Cash out” 11 worst merkins ever.
Total count: 3
PAX: Jingle, Fun Size
FNGs: None
Other PAX: None
Today, we had the privilege of honoring @Hahvard — a man who consistently pushes the limits of what it means to be a High Impact Man. We often ask ourselves why we rise before the sun, endure the discomfort of the elements, and push our bodies and minds beyond their limits. The answer is simple: because if men like Hahvard, who remind us daily.
His relentless determination, unwavering strength, and leadership inspire us all. He is a living reminder that a day will come when we can no longer do this, but for him and us, today is not that day.
Hahvard, I am truly grateful and honored to call you a brother and friend. Thank you for setting the bar high and showing us what it means to lead us with impact!
Warmarama
Four Corners - Mosey together to all corners around the block
Corner 1 - Kobe’s x 18 Corner 2 - Kobe’s and Squats x 18 Corner 3 - Kobe’s, FK, and LBC’s x 18 Corner 4 - Kobe’s, FK, LBC’s, & Merkins x 19
Individual Dora - Modified
Mary Concentrating on Core
COT
Always an honor and thanks for letting me lead
Total count: 3
PAX: Wahlburger(Kyle Kinder), Steak Knives, WahlBurger(Kyle Kinder)
FNGs: None
Other PAX: None
Warm-o-rama
The Thang: Speed bump to Speed bump: 3 options: Farmers Carry, Rifle Carry, or sandbag carry behind each option were KBs to preform either: 10 chest press, 5 big boys 10 deadlifts, 5 goblet squats 10 clean and press, 5 burpees
Since there were 3 of us, we just kept rotating through the options until time was called. Great mumblechatter the entire time!
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 4
PAX: R-X, Snooki
FNGs: Kazoo
Other PAX: None
The F3 Flag was raised
Warmup: SSH Arm circles Michael Phelps Hallelujahs Gravelmpickers
Thang: 7’s Merkens and Squats
Ladder:
Worlds worst merken Add an exercise at each corner of parking lot, moseying to each one
10 squats 20 merkens 30 flutter kicks 40 Freddie’s 50 heel raises
Back to AO for announcements and prayer
Great to welcome ‘Kazoo’ to the fold, so- called because he is a master of many musical instruments.
Captain Jack out!
Total count: 31
PAX: Chocolate Box, blood donor, Jingle, WaySide, Vogue, Duty (Scott Nelson), Milton The Original Recipe, Flight Nurse, Bedlam, Skynet, niles, Regal Beagle, Tuco, Walk in the Park, EOM, Buddy the Elf, Tom Sawyer, hoveround, Dalton, The Alchemist, DadBod, Dixie Chick, Onset, Bill Nye, 10 count, R-X, Steak Knives
FNGs: Skitch
Other PAX: Super Mario, Tater
Warmup: SSH x 48 (we may have done 38. I was running on 5 hours of sleep after being in Las Vegas for a week) Triple Taps x 12 Chain Breakers x 12 Tennessee Rocking Chairs x 12 Hillbillies x 12 Worlds Greatest Stretch
Howdy Burpee: If you say hi to a civilian and they reply, everyone does one burpee. We did more than a few of these. People are really friendly in Wrightsville Beach. 10-Count loved these!!
NASCAR mosey to the Echo Chamber. Pass the Speaker to the back then run to the front of the line.
Mucho Leggo 12 reps of each of the following Squats Squat Jumps Bonnie Blairs Tuck Jumps (somehow, the earths gravity increased significantly during the tuck jumps. It was super difficult to get off the ground at that point)
Mucho Chesto 12 reps of each of the following Regular Merkin Trailer Park Merkin Diamond Merkin Hand Release Merkin
Continue NASCAR to the beach
Circle Up Plank Wave: all pax do a Boy Band Squat. One pax at a time will go into high plank and stay in high plank until the entire group is in High Plank. Start to move back to Boy Band Squats one at at time until all pax are doing Boy Band Squats. Keep doing this for 5 full rounds
Bear Crawl to the surf and crab walk back to the circle.
All pax on their 6 with heads towards the middle of the circle. Hold legs off ground at a 45 degree angle. One pax at a time will get up and go around the circle throwing each pax’s legs to the ground. Repeat until all pax have had a chance to throw legs down.
Bear crawl to the surf and crab walk back to the circle
Rochamburpee Circle up and all pax will be in high plank. One pax will go into the middle and play Rock, Paper, Scissors with the pax to their left. The loser does 5 burpees and moves to the left to play again. After each turn, all other pax will rotate between high and low plank. Rinse and repeat until everyone has played Rock, Paper, scissors.
Give pax a couple minutes to get in the ocean if they want.
NASCAR to the echo chamber
Do 1 World’s Worst Merkin
Continue NASCAR to the corner of the park.
Bedlam used his outside voice to lead us in a Braveheart run to the basketball court.
COT: prayers for Tom Sawyers friend Katherine. Prayers to Hahvard. Reminder about the Rogers Ruck, Gorilla 5K, Valor Ruck, and some kind of Q challenge…ask 10-Count about it.
Thanks for showing up in force today for my Birthday Q. You guys all motivate and inspire me to be a better human. Love you all. Steak Knives out!!
I’M A SUCCESS TODAY BECAUSE I HAD A FRIEND THAT BELIEVED IN ME AND I DIDN’T HAVE THE HEART TO LET HIM DOWN. - ABRAHAM LINCOLN
Total count: 14
PAX: Milton The Original Recipe, The Alchemist, Dalton, Walk in the Park, Pledge, R-X, Tuco, blood donor, Flight Nurse, Jingle, Atomic Wedgy, DadBod, WaySide
FNGs: None
Other PAX: None
14 brave men rucked to the beach from Ogden Park starting at 5 AM. Completed the workout with Steak Knives for his birthday at Baywatch then made the ruck back! In all the event raised close to $600 for the F3 Cape Fear foundation scholarship! Thank you to everyone who gave and participated in this amazing event!