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
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:
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:
Then we took a cindy tour around the school, exercises along the way included:
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
Core cooldown
Mosey back to AO
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
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:
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:
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
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:
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.