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Total count: 7

PAX: R-X, Dogwood, Bambi, Mile High, 2 Buck Chuck, wristguard

FNGs: None

Other PAX: None

Battleground 8/3/22

QIC: crosswalk # of PAX: 7 PAX: R-X, Bambi, 2 buck chuck, wrist guard, mile high, dogwood

The mission of F3 is to plant, grow and serve small workout groups for the invigoration of male community leadership. Aye!

Warm up: 30 SSH IC 10 Squats IC 10 little baby arm circles IC 10 merkins IC

PAX Choice Workout: Pax chooses a destination and once we get there they choose the exercise from the list. Then a different Pax chooses the next and so on and so forth. Visit each destination 3 times. Cannot repeat an exercise at a certain location. Cannot choose the location you are currently at. Destinations and Exercises:

Big Shelter

  • [x] 30 Dips
  • [x] 30 Squat/Step-Up/Leg Lift
  • [x] 30 LBCs Little Shelter
  • [x] Burpee / Broad jump around island
  • [x] 30 squat / star jumps
  • [x] 30 heels to heaven Flag Pole
  • [x] Backwards mosey around Island
  • [x] 30 Merkins
  • [ ] 30 mtn climbers Courtyard
  • [ ] 30 Wide squat to narrow squat wall jump
  • [x] 30 Up and over burpees
  • [x] 30 Freddie Mercuries Sidewalk
  • [x] Bear crawl up sidewalk and back
  • [ ] Lunge walk w/ knee up jump
  • [ ] 30 crunchy frogs

Total count: 8

PAX: 10 count, Under Siege, Sparky, Pledge, Gingeroo, EOM, Cabana Boy, FIZZ

FNGs: None

Other PAX: None

Warmup -- side straddle hops -- raggedy annes -- chinook squats -- pulse lunges -- front/back kicks -- Alabama prom nights -- high plank circles -- t-rotation -- inch worm pickers

Thang 1 Working in pairs, PAX1 traverses the width of parking lot and back using specified movement variation while PAX2 performs side straddle hops indefinitely (or until PAX1 returns)… then switch. Movement variations: lunges, 45 degree lateral lunges, 45 degree hops, single-leg hops.

Thang 2 Working in pairs, PAX1 traverses the "majority" width of the tennis court using the specified animal crawl while PAX2 continuously performs 10x supermans and 10x big boys until PAX1 returns to switch. Animal crawls: bigfoot walk, synchronized bear, gallop (any many others for which we didn't have time)

Musical Interlude Bring Sally Up pushup challenge. On "up" high plank position... on "down" drop to half plank hold with arms at 90 degrees. https://www.youtube.com/watch?v=koMp3ei4xJw

Requests: undersiege's parents - covid pledge's in-laws - covid pledge's extended family member - cancer treatment babyback - covid

Announcements: TobyTalk - at Hi-Wire Brewing on Thursday https://hiwirebrewing.com/wilmington/

Total count: 4

PAX: Pony Express, Amy Grant, Spare Rib

FNGs: None

Other PAX: None

YHC ECd and Empie is a bit spookie oyo so stayed close to my car working on August Challenge

Warmaroma was 2 rounds of 10 Mericans 20 ww2 30 squats

Ran with Pony Express directing. It was hot ???? but the endorphins were flowing. Got it 4.5

Total count: 12

PAX: letc, Tiny Dancer, niles, Leroy Brown, Hardie, Dorian, Captain Jack, Wicked, HairBand, last, Minnow

FNGs: None

Other PAX: None

Mission Principles

Warmarama 12 Seal Claps/12 goofballs 8 windmills 8 soulja boys 8 dark troopers 24 Mamba Nightclubs

The Thang Mosey to courts

Round 1 50 Kracken Burpees (3 HR merkins to a burpee=1) Run 400m (1 lap)

Round 2 50 BDE Burpees (burpee to DC Bonnie Blair to squat=1) Run 800m (2 laps)

Round 3 50 Bonnie Blairs Run 1200m (3 laps)

Mosey Back to AO

2 Curbees in honor of @Wicked F2L- @Hairband leads in 10 V Ups

CoT Prayer

Total count: 11

PAX: WNBA, SEAHORSE, Whirligig

FNGs: None

Other PAX: None

We spelled ICE CREAM and then went and ate some at Boombalattis

Total count: 3

PAX: Kix, Clean Cut

FNGs: None

Other PAX: None

Warmed up

Gob squats 4x10-12 Bulg split squats 3x8-10eL Single arm row 4x8-10

Superset Calf raises 4x10-15 DB Hammer curls 4x8-12

Total count: 1

PAX: Frosty Pupil

FNGs: None

Other PAX: None

The Thang

from Snowbird Yourh Camp Andrews, NC

30 SSH 50 Merkins 50 Big Boys 2 mile run 30 burpees

Total count: 1

PAX: NAPA

FNGs: None

Other PAX: None

August Challenge 100 Mericans 200 WW2 300 squats

Ran 2.07 incorporating hills 7:25 pace

Definitely not as much fun oyo. As the Q YHC needs to do a better job encouraging pax to post.

COT Flood victims Those battling illness and injuries Sad clowns

Napa out

Total count: 6

PAX: BabyBack, Rip Rap, Nozzle

FNGs: Popcorn Shrimp

Other PAX: Pierogi

Warmorama

Indian run to drag strip Partner ladder shuffles over partner in plank Both run to other side 10 merkins Repeat X5 Core recovery Lunge walk Inchworm walk Indian run back to AO Core recovery Stretch

Total count: 8

PAX: WNBA, blood donor, GTA, Soft Pitch, Bing, Pledge

FNGs: None

Other PAX: Sherman

EC: Blood Donor and I for kettles. WNBA joined for some dueling banjos

Warmups:

  1. Seal/side/press hops
  2. Pebble pickers
  3. Ragedy Ann’s
  4. Downward dog to Cobra

Thang 1: Sandy Tag Team -get a partner. One runs/rucks with sandbag while other runs. Head the same direction. When runner laps the sandbag switch. Keep going to get as many loops as possible. Ruckers used sandbags too and circled the pond.

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 8/20 -Location/Plan: TBA

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE

Tobytalk:m -Thursday at 6:30pm -A chance to unburden your soul and grow with your brothers. -Location this week: TBA

Prayers: my Dad, Pledges Cousin, Binges friend and cancer fight,

Total count: 6

PAX: SEAHORSE, Hush Money, Banjo, Beaufort, Jingle

FNGs: None

Other PAX: None

Warmorama: SSH, Gravel Pickers, Little Baby Arm Circles, Military Press, Toy Soldiers, Burpees

The Thang 5 rounds of the following:

  • 10 Thrusters
  • 15 yard lateral rope hop
  • 15 yard front to back rope agility
  • run to benches for 10 box jumps, run back to starting point

Then we took a cindy tour around the school, exercises along the way included:

  • Hammer curls
  • Military presses
  • Shrugs
  • Derkins
  • Incline merkins
  • Swing pullups
  • Bar pullups/hangs
  • Dips
  • Close-grip curls

Finished with flutter kicks and high/low planks

COT: Tough ruckers to include Boombalatti's ice cream downtown this week -- check it out! Prayers for those grieving, including Banjo's family for family pet Queenie Prayers for military and first responders

Total count: 9

PAX: Kramer, hoveround, Goat, Roadie, Milton, Bambi, Leroy Brown, PomPom

FNGs: None

Other PAX: None

Warm-O-Rama: 20 goofballs IC 10 windmills IC 5 burpees OYO

Thang: Ruckers did ruck stuff. Runners made a half loop of campus with 4 strides at the end for 3.5 miles.

CoT: Reach-out to PAX who have been missing lately. Never underestimate the power of connecting. Prayers for all the people being effected by flooding, drought, fires, etc. and all the first responders who are called on to serve others first.

Pixel Pusher

Total count: 9

PAX: Clean Cut, Flight Nurse, King Tut, Chinese Downhill, flounder, Squeegee, Goober, The Flying Wasp

FNGs: None

Other PAX: None

Inspired by the turbo giphy of a lawnmower yanking someone across the street, I decided to pull us through a tour of Airlie. Nine of us ran toward the drawbridge and seven of us crossed it. Four of us held plank with we waited for the other three. We crossed under the walkway and ran down Airlie towards Oleander. Effort was to loop the triangle and back to the AO. Clean Cut looked at his watch nervously at about six AM and wondered out loud if we were going to get back in time. We did some loops before St. Andrews on the Sound while three of the crew who failed geometry decided to take the sum of the angle back instead of the hypotenuse. I told CC that whether we got back by 6:15 was up to him. Just a matter of distance over time equals pace. Four of us caught them at Bridgetender and scaled the bridge and back to the AO at a brisk pace. 6:15 arrival on the dot. We found our lost sheep and circled back to usher in the flock. Thanks for your patience and flexible on our COT. Technically, if we all get faster running five miles is completely feasible prior to EndX. Either way, great run and pace by two of our more recent PAX, Clean Cut and King Tut. Thanks for pacing with me. Impressive run by Flight Nurse. I thought that dude only rucked. Squeegee and Goober kept a solid pace with The Flying Wasp who is still on the recovery train, but rocked out some good mileage. Reminder from Flighty to not make little old ladies feel like they are going to get run over when we hog the sidewalk. Concede the right way! Clean Cut's grandmother, Jenny, is having to sell her home and move into an assisted living facility, prayers for Crockett's recovery from surgery on his foot, prayers for CD's mother going through chemo, praise for Flipper and her commitment to Clemson for soccer. Great reminder to keep reaching out to people in our lives that need a pick me up. Pleased to lead. -Gump

Total count: 10

PAX: Beaufort, Snooki, Sunrise, niles, Hips Don’t Lie, Steel Plates, Busted Grill

FNGs: None

Other PAX: COLA, Mario (F3 Burlington)

Wicked led a Leg/Core workout on a relatively cool, cloudy day.

Warmarama Quad Stretches, Side Straddle Hops, Shoulder Stretches, Cotton Pickers

Mosey to the fields, entering in by the invisible gate 3 cones - starting cone, midway cone, far cone Varying circuits between the cones including

  • Bear Crawl / Crawl Bears
  • Broad Jumps
  • Gorilla Walks
  • Alternating Lunges

Core cooldown

  • High / Low / Table Planks
  • Slow flutters
  • Low / High Penguin Crunches
  • J Los

Mosey back to AO

  • Prayers for military
  • Motivation for Busted Grill in 50m dash in Senior Games
  • Prayers for Niles' M Ann for her surgery

Warm welcome to Mario from F3 Burlington

Total count: 6

PAX: Amy Grant, Cane Pole, Hammer Head, DadBod, prospect

FNGs: None

Other PAX: None

Warmarama......received constructive criticism from the pax, maybe the warmup doesn't need to be so warm????

The Thang....Head to the beac to introduce a new Thang....the Ferris Wheel. Like the warmarama, it was well received. Finished up with some of Cane Poles favorites, the sandbag getup and headed off the beach thoroughly sandy!

As always it was a pleasure to lead such a fine group of HIM's!

Total count: 9

PAX: Pony Express, Kingpin, Sugar Rush, R-X, Dogwood, Stouffers, Redline, WatchDog

FNGs: None

Other PAX: None

Conditions: a humid 78 degrees with the occasional breeze.

Warm o Rama- SSH Gravel pickers Toy soldier Mountain climbers

The thang-

A mosey through the neighborhoods north of Bellamy in an attempt to get close enough to Tregembo Zoo to hear the lion roar, but in the gloom, the mighty gloom, the lion sleeps tonight.

Maybe next time.

The PAX got in a sweaty 3.5-4 miles.

Strong work by all and some great mumble chatter.

Total count: 4

PAX: Hoosier Daddy, Lightning, Blackout

FNGs: None

Other PAX: None

Warmarama Motivator - 10-9-8-7-6-5-4-3-2-1 Gravel pickers 15x Arm circles - 20x each direction

Grab Cindys and head to parking lot at hill

2 rounds 20 Squats, 20 Block jump overs , 20 Lunges (single count ), 20 Bonnie Blairs (single count). Rd 1 - Side crawling ape across lot and back Rd 2 - Inchworm across lot and walk back

Grab Cindys and head to parking lot at hill

  • Down Hill - Up Hill 1-10 Blockees Elevator
  • Rifle  Carry back to opposite side
  • Supermans 5x with 5sec hold

Lightning lived up to his name and finished all rounds - the rest of us made about 8.5.

COT Counterama Namerama Prayers - My mother-in-law

Total count: 15

PAX: letc, SEAHORSE, Kramer, Tiny Dancer, milton, Big Sky, Hushpuppy, Goat, Steak Knives, DadBod, PomPom, Scoober, prospect

FNGs: None

Other PAX: Funfetti

Warmorama happened, without SSH.

Rotate through AMRAP stations:

  • weighted curls
  • weighted squats
  • big boys
  • weighted swings
  • merkins
  • tricep dips
  • weighted thrusters
  • one legged squats

Timer was bear crawl out, 5 block manmakers, crawl bear back

Some line jumps, bonnie blairs, and plenty of snow angels thrown in for flavor.

We are privileged to have the opportunity to workout with each other the way we do - hope you feel as blessed as I do.

September has many good things for you:

  • Baywatch convergence
  • Kingbuilder/GrowSchool event downtown
  • 9/11 memorial ruck event

Total count: 6

PAX: Chinese Downhill, tank, Overbite, wristguard, King Tut, Clean Cut

FNGs: None

Other PAX: Centerfold

Jerry 80TH ????✌????

Warmaroma 80 SSH

Thang 1 10 Mericans 20 WW2 30 squats 10 rounds

Thang 2 Run

COT Flood victims Sept 10 Sept 11 Dad camp

Total count: 10

PAX: 10 count, Bing, blood donor, EOM, Pumpkin Pie Chart, Dutchest, Cabana Boy, Spin Doctor, cornstalk

FNGs: None

Other PAX: None

Warmarama SSH x16 merkins 10 Mountain climbers x10 Monkey humppers x15

Thang 1 Each Pax lined up on a parking space and was assigned an exercise, timer was a pax bunny murder to fence and rifle carry back then move to next space. Some spaces had 60# 50# weights or cider block. Then mosey to tennis court

Thang 2 We moved from 1 end of the 3 courts to the other and on each court we moved as follows: 1st court bear crawl 2nd court lunges 3rd court jump forward

3 rounds and mosey back to parking spaces

Same thing as thang 1 but this time pax choose the exercise.

DORA On shelter bench pax choose a partner and Dora 200 foot release squats and 100 big boys partner run to pull up bars and did 1 good pull up.

Back to AO spin doctor lead some mary.

COT Praises for God’s protection over 10 count’s dad. EOM lead prayer.

Total count: 14

PAX: Green Thumb, Southie, Pixel Pusher, Soft Pitch, WNBA, Jingle, Flock Diesel, Drip, Doubtfire, Lazarus, Bait and Switch, Wabbit

FNGs: None

Other PAX: Bedlam

WARM O RAMA Side Strattle Hops x 20 Pebble Pickers x 15 Imperial Walkers x 15 Merkins x 10 Ranger Merkins x 10 Diamond Merkins x 10

THANG:

Mosey to Williston Practice Field

DORA: 50 Derkins, 100 Single Leg Lunge, 150 Tricep Dips... partner bear crawls 20 steps and runs back.

To the Track: Catch Me If You Can

Lap One: Partner one does 5 Burpees then sprints 50m, and holds plank. partner 2 holds plank then 5 burpees and sprints to partner.

Lap 2:Partner one does 10 Hand Release Merkins then sprints 100m, and holds plank. partner 2 holds plank then 10 H.R. Merkins and sprints to partner.

Lap 3:Partner one sprints one lap, and holds plank. partner 2 holds plank till group 1 is done running then sprints.

Back to the Benches: DORA: 150 Tricep Dips, 100 Single Leg Lunge, 50 Derkins... partner crawl bears out and runs back

Mosey to A.O.

C.O.T. Join Banjo for a Mamba Week. Prayers for Bill Russell and all the legends who inspire us!

STRONG WORK TODAY MAMBAS.... that was no joke today and y'all CRUSHED it!

Total count: 2

PAX: Hush Money

FNGs: None

Other PAX: None

5.3 mile run from the VAG. Hush Money was flying. Found some water views. Suck it WNBA

Total count: 9

PAX: Big Sky, prospect, Whirligig, Amy Grant, Lightning, Hammer Head, DadBod

FNGs: None

Other PAX: Funfetti

Nice and easy mosey, 40 minutes of broga, ended with 10 minutes of stargazers. Nice cooldown workout for saturday

Total count: 20

PAX: FreeFlow, Drip, Busted Grill, Snooki, Space Jam, Kramer, Jingle, Smuckers, knee high 2, guppy, Steel Plates, Beaufort, Gandalf, FIZZ

FNGs: Happy Feet

Other PAX: 24 Keys, Showtime, COLA, Xerox (F3 GSO)

Wicked completed his challenge of 24 Murphs in July. The Murph is a 1-mile run, 100 pullups, 200 ‘Mericans, 300 Squats and another 1-mi run in a 20lb weight vest

Start at the basketball court

The Thang After warmarama, introduced the “Mamba Murph”, a deconstructed Murph as follows

  • teams of 3
  • 1 PAX runs around the building and starts pull-ups, keeping count
  • 2 PAX stay at the courts for 20x Merkins, 30x Squats
  • when done 2 PAX run to relieve the other PAX from Pull-ups. One stays to continue pull-ups.
  • the other 2 PAX do 30s wall sit and 30s balls to the wall
  • rinse and repeat keeping track of pull-ups

The Thang 2 Walk to parking lot, 1 PAX to a parking line.

“Curbees”!! Start at end of line, bear crawl to curb, 5 curbees (release hands down to curb, ‘Merican, hop up to curb, hop off of curb), crawl bear back to line. AMRAP

Mosey back to the AO for 10min of Mary/Core

Welcome FNG Happy Feet, daughter in law of Knee High 2 and M of High Top)

Jingle, Smuckers, Drip, Snooki finished the Mamba Challenge

TClaps to 24 Keys and Guppy for completing the Wilmington Junior Firefighting Academy!

Welcome Xerox (F3 GSO) friend of Wicked visiting who’s also staying to post at The Workshop Monday

Wicked out.

Total count: 4

PAX: Sparky, Chardonnay, Rip Rap

FNGs: None

Other PAX: None

WarmORama 20 SSH 20 Pebble Pickers 20 High Knees calfs to cobra stretch 3x

The Thang Ran to the Figure 8 Island Bridge and back to AO. Just under 2.5 miles.

When we got back to the AO PAX did: 20 American Hammers 20 Big Boys 20 Alabama Prom Nights

COT Rip Rap -Pray for his brother dealing with alcoholism.

Frosty Pupil - Leaving with ny 2.0 on Monday for Church youth camp. Pray for safe travels and the Youth glorify God in everything they do.

Stay Frosty ☃️

Total count: 5

PAX: Matt Foley, WatchDog, Omar Mohtady AKA Pusher, Hoosier Daddy

FNGs: None

Other PAX: None

Intro Mission Disclaimer Count

Warmup

The thang: nice jaunt around VP and OFL. pushed the pace while simultaneously picking up the 6 as advertised. Great discussion on what it takes to become a HIM as some of the eagles are quickly approaching SHIM (Super HIM) status.

COT: prayers for Rawhide, Matt Foley, and YHC’s M’s with 2.0s on the way. Prayers for healing for Crockett. Pleasure and honor to lead. Amy out!

Total count: 2

PAX: 2 Buck Chuck

FNGs: None

Other PAX: None

Warmarama 50 SSH, 10 Gravel Pickers, 10 Toy Soilders, 10 Imperial Walkers, 10 LB Arm circles, 10 burpees

Games or beat down? Both!

Traditional cornhole, Every round we did Merkins for boards, burpees for offs, monkey humpers for holes, and a 25 yard sprint.

Once a player got to or past 11 we changed up the workout

5 squats per board, 3 dips per off, monkey humpers for holes, and 25 yd sprint.

We got one full game in, lol. There were alot of washes and in the end @2 Buck Chuck pulled out the W and won the single game tournament ????.

Total count: 13

PAX: Steak Knives, Dixie Chick, Big Sky, Cane Pole, Milton, Flight Nurse, King Tut, PomPom, DadBod, Tiny Dancer, Whirligig

FNGs: Chubby Unicorn

Other PAX: None

7 pax for a Burden Heavy Ruck 0500

Warmarama Chest press Squat 2 min each Amrap

Mosey to open space in formation

The Thang Sac test Testing durability of your ruck sac and your self 1.5 rounds Mosey back to AO IC Mary Ww2 sit ups

Cot Volunteer when you can for Habitat for Humanity. Plenty of opportunity needed See @pompom for details Mamba week Aug 21-27 Don’t take the gloom for granted #mambaout

Total count: 8

PAX: morpheus, Hahvard, McFly, Gerber, Banjo, Quinn

FNGs: None

Other PAX: Messi

Hahvard returns from covid. All bow.

Warmorama occurred without SSH.

Mosey with pit stops for burpees, bonnie blairs, and LBCs

Rotation thru stations:

  • pull ups; chin ups, hangs with knees to chest
  • tricep dips
  • merkins
  • big boys repeat with the above bar changes

Mosey with pit stop of side jump squats, copperhead squats, monkey humpers

One pax holds crab pose while their partner bear crawls to point, does 10 merkins, then crawl bears back. Flapjack and repeat x 2

Mosey with pit stop of side jump squats, copperhead squats, monkey humpers

Mosey with pit stops of bird dogs and big boys.

Thanks for the opportunity to join the group.

Total count: 6

PAX: Snooki, Kramer, Bait and Switch, Jingle, Smuckers

FNGs: None

Other PAX: None

Warmup

Side Straddle Hops Seal claps Pebble Pickers Alarm Clocks OYO 7 Merkins Stretch

Main Thang

Merkin 6s 1 merkin Run parking spaces do 5 Run backwards Repeat

Buggy Humpers Line up next to partner sidewalk 2 PAX push VW Bug Others 20 J Lo’s 20 Side Straddle Hops 20 Monkey Humpers Partner switch to Buggy Humpers.