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Total count: 8

PAX: Canary, baby daddy, Beaufort, BLACK LUNG, Burlap, Circuit breaker, Snickers

FNGs: None

Other PAX: None

Warmup: Side Straddle Hop (x25) Pebble Pickers (x25) Merkin (x15) Mountain Climbers (x15) Plank Jacks (x15)

Workout: Circle of Death (3 Rounds) Tabatta style with stations, interval timer, and AMRAP

1: Goblet Squat 2: Upright Row 3: Farmer’s Carry (Timer) 4: Burpees 5: Overhead Press 6: Kettle Swing 7: Curls for the Gurls

Mary Hello Dolly (x20, IC) WWII Sit-ups (x20, OYO) Scissor Kicks (x20, IC) American Hammer (x12, IC) Protractor (IC)

Total count: 47

PAX: 10 count, blood donor, Buckeye, Busted Grill, Crockett, Doubtfire, Drip, flamer, Flight Nurse, Goat, Gump, Hush Money, Hips Don’t Lie, Kramer, letc, NAPA, Pledge, Smuckers, Snooki, SOL, Special K, Sugar Rush, Tom Sawyer, Goofy, Bing, Dogwood, Blackout, Lightning, smallthings, Scar Tissue, McFly, Leroy Brown, Shortstop - JT, Chicharron, Mile High, Banjo, Sparky, Gravy Boat, SONG BIRD, It Wasnt Me, Chinese Downhill

FNGs: None

Other PAX: Fanatic, Trinoble, Knee-High 2, Smoothie King, Shoots & Ladders

  • Warmarama

21 x Mamba Nite Club 21 x side straddle hops 21 x toy soldiers OYO x Toe touches stretch

Mosey to the Gregory stairs

  • Knee-High 2 shared the history of Dr.King and Gregory's school. With excerpts from the “I HAVE A DREAM” speech

Stair Jumps

100 merkin 200 shoulder taps 300 mountain climbers

Knee-High 2 shares several quotes from Dr. King.

Stair Lunges 100 burpees 200 smurf jacks 300 LBC

Recovered & return to AO for CoT. Where Knee-High 2 shared a message on serving.

SpK & Kramer shared Mamba Mentality: Better today then yesterday Better tomorrow then today We are better together.

“We thought what if we aggressively pursue this, what can happen? What change can be made?” SpK

10 Count: Reminder of Q Calendar

Knee-High 2:

Prayer, Team Pic & F2 @White Front

Total count: 2

PAX: Kix

FNGs: None

Other PAX: Chase

The unexpected site this morning. After my co-Q (Chase) and I arrived early to set up our adventures, we waited on the Basketball courts. But it was just meant to be a father and son duo this A.M.

We did have a siting of @Space Cowboy as he was finishing up a run.

We went through with completing the planned workout, with a little extra play thrown in. Saving the details as this one will be utilized again…

Have a great weekend!

  • Kix and Chase

Total count: 5

PAX: Overruled, Top Hat - Rob Potter, twinkle, Sparky

FNGs: None

Other PAX: None

Warmed up with a little mosey, some burpees, giant arm circle

DORA style 250 Merkins - sprint to flags for 5 Burpees-sprint back 200 Weighted Squat Thrusts-Bear Crawl to flags for 5 Burpees-Bear Crawl back 200 Curls-Lunge to the flags-5 Burpees-Lunge back Ended with some Ab Mary.

Total count: 3

PAX: flamer, Blackout

FNGs: None

Other PAX: None

YHC and Blackout present for a 2.5 mile mosey at about an 8min 40 sec pace. We were rollin' and it truly had Amy Grant's heart set in motion. Flamer showed up 2 min late for the workout and took his 2 punishment burpees like a champ. We wore rucks because we all came looking for the smoke today!!

warm-o-rama none needed. we were pumped and ready to go

4 corners escalator burpees x10 Mountain climbers x20 WW2 x30 Sumo squats x40 escalator up and then escalator down

8 min EMOM x10 hello dollys then flapjack x10 peter parkers Step ups for remainder of minute

11’s squat and Smurf jack

COT: prayers for Flight Nurse 2.0. Prayers for Aubin bros father. Praises for fellowship this morning. Thank you Flamer and Blackout for the push this morning. I came for the smoke and definitely got my moneys worth out of my F3 membership today!! Amy out.

Total count: 26

PAX: Snooki, Gandalf, FreeFlow, McFly, Crockett, FIZZ, Buckeye, NAPA, letc, Chinese Downhill, Busted Grill, Gump, SOL, Gravity, Bing, Smuckers, Flight Nurse, SONG BIRD, blood donor, Kramer

FNGs: Hazelnut, Flapjack

Other PAX: Short Stop (F3 Kinston), Space Jam, Knee High 2

Warmarama 20 x Seal Claps 20 x Dark Troopers 20 x Toy Soldiers 15 x Gravel Pickers / Grass Cutters / Pebble Pickers 20 x Michael Phelps

Countorama: 23

Pair Up!!

The Thang 1

Split pairs into 2 teams for “Double 7s”

  • 1 team starts on Side lines and does Dips and Declines with the benches
  • 1 team starts on End lines and does Kobe Bryants and Alarm Clocks When done with one, do the other

The Thang 2

Over the river and Through the gloom

Bear Crawl / Lunge Walk / Walk around Maides Park trail stopping at different points to pick routines out of Lil’ Red’s cute little picnic basket. Routines:

25 Foxholes - WWI sit-up, roll over do a Merkin 50 Monkey Humpers / 50 Glute Bridges 10 Wheelbarrow Push-Ups with Squat (+Switch) Jailbreak to the Football Sled and back 25 Burpees OYO 1 minute - Partner Leg Throwdowns (+Switch) 10 Plank Holds and Jump (Switch) (+Switch) Merkin Waterfall

Before going to the next stop, someone picks from “special” UNO Cards and all PAX … Draw 4 - 4 Burpees OYO Draw 2 - 2 Burpees OYO Skip - Skip to the next Station Reverse - Crawl Bear or Reverse Lunge Walk

Return to the AO for 6 Minutes of Mary

Final Countorama: 26


Announcements, Prayers and/or praises

  • Gravity’s 90-day journey towards wellness abstaining from alcohol
  • The Rev. Martin Luther King Day parade 12noon Downtown Wilmington
  • Need more donations to send area youth to Wilson Center for Symphony
  • March 25-26 Growruck F3CF part of Eastern Fleet incl F3 Kingston (+ShortStop). 49
  • Registered, need 150. Flight Nurse showcased the whole weekend
  • Feb 23 Wednesday 6PM Run with “Together We Stand” to honor the death of Ahmaud Arbery. - Run from Flying Machine Brewery and proceeds go to Alzheimer’s awareness.
  • BIG NEWS!!!! Space Jam shared his 8th grade report card from Holly Shelter and he got all A’s!
  • Rev. Martin Luther King Jr. Mamba Monday Co-Q with Knee High 2 and Fizz
  • WELCOME Smuckers' 2.0s Flapjack and Hazelnut!

Closing Prayer

Total count: 5

PAX: NAPA, Smuckers, Drip, Chernobyl

FNGs: None

Other PAX: None

Mission F3 Not a professional

Warm Up Seal Claps IC Mamba Nightclub IC Imperial Walkers IC Mnt Climbers IC


A. Scotty Pippen: Run the Floor 7’s Beatdown: Bonnie Blairs & HR Murkins:

7’s- 6 Bonnie Blairs on one side. Run for 33 seconds in one direction and then return. Do 1 Hand Release Murkin. Then run 33 seconds in one direction and then return. The repeato with 5 burpees. Run again. The 2 squats. Repeato until you get to 1 Bonnie Blari and 7 squats.

B. Kareem Abdul Jabbar: Music was big part of his life- Jazz was Soundtrack to his life. Follow the Music:

Legion of Dope- Jump Squat every time you hear Legion. Squat in between. Flower- Merkins- Bring Sally down and hold until bring Sally up. Body Movin'- Side Straddle Hops until you hear Body Movin' then Donkey Kick.

C. Larry Bird: Mental Edge

Start with 1 rep on each exercise. Go through the set and then repeato until you get to 11 reps

Exercises: Larry Bird: 33 - 3 Rings Plank Jacks Flutter Kicks IC Freddy Mercury IC

D. Daily Double Roll of the Dice Beatdown

Take a roll of the dice. Do you feel lucky, well do ya???

Smuckers rolled the dice for the PAX and then asked Chernobyl Mamba trivia question. If they got it wrong, the reps on the die tripled.

What # did Kobe Bryant wear in high school? 8/33/24.

Count-o-Rama COT

Total count: 8

PAX: 2 Buck Chuck, crosswalk, Mile High, Oaken, Liberty, Bambi, Pony Express

FNGs: None

Other PAX: None

Warmerama: SSH x45 Windmills x10 Pebble pickers x10 Copperhead squats x15

The Thang:

Mosey to shelter while picking up a coupon. Every workout is 45 seconds. Happy 45 birthday to my beat friend and love of my life, Kerri Schafer. Her favorite band was playing...Hootie and the blowfish. After 3 songs we switched to the Arrowhead band Alice n Chains.

tricep merkins wall sits incline merkins step ups curls dips V-ups bench jacks

we did 3 rotations.

Dora: 45 burpees 145 merkins 245 American hammer 345 calf raises

COT: Prayers for Liberty father with knee surgery. Praise for Mile high mother successful knee replacement. BMR/F3 Convergence this Sunday 2pm at true colors. Strong work everyone!

Always a pleasure to lead!!

Total count: 4

PAX: OTC, Chardonnay, Rip Rap

FNGs: None

Other PAX: None

Intervals and core for 3 sneaky miles at OTE

Total count: 8

PAX: Gravity, Banjo, McFly, Gump, last, niles, Pixel Pusher

FNGs: None

Other PAX: None

8 fine young(ish) men met at LLP for an OGAO beatdown. Started with some warmarama 25 IC Seal Claps, 15 IC Imperial Walkers, 49 Merkins (thanks @specialK for that brilliant concept ????)

We then Lt Dan walked to the 10S court lot - 1 squat 4 lungewalks, 2 squats 8 lungewalks ..::. to 10. We we were heckled by a large mob of shady characters wearing backpacks in all black, so we Bear Crawled the field to lay claim to the drainage pond. There we partnered up, each chose a fine coupon to workout with for our partner DORA BOMBS- 50 Burpees, 100 Overhead Presses, 150 Merkins, 200 Bonnie Blairs, 250 squats. The timer rifle ran with coupon around the pond.

Then we moseyed to the lot at the top of the hill and did a quick round of 11’s with dips and merkins. We then ran the long way home but not before our NanTan showed that punk mob who was boss and stole their flags and brought them to the OGAO! Fuel Depot is like the RH stepchild that has outgrown his britches and taken over the house and maybe gotten a little ‘lippy’ with the parentals and well Gump had to put them in their place by stealing their flags to show them what true leadership looks like ????.

Total count: 5

PAX: Southie, Kramer, Gravity, SOL

FNGs: None

Other PAX: None

Snooki, Gravity and SOL ran 4.06mi 9:02 pace on a downtown tour rout shaped like New Jersey, the state Snooki made (in)famous.

Southie fired up his Cylon/Kitt headlamp, earbuds and an Olivia Newton John playlist and rucked somewhere. He came back by 6:15, which we were all happy about.

Kramer arrived for COT and Jailbreaked to the closing prayer with a bag of clothing donations. Who am I to say that doesn’t count for a workout?!?

  • Prayers for relatives of all PAX who had Covid-related struggles
  • F3/BMR Unity Run Sunday 2pm at Greenfield Ave near the park / TruColors Brewery

Total count: 11

PAX: tank, Pixel Pusher, Wapner, letc, Hush Money, Blue Steel, Squeegee, Kryptonite, GEN-X, Goober

FNGs: None

Other PAX: None

25 ssh 10 gravel pickers ran muni golf course

everyone named one thing they’ve benn putting off to get done and will attempt to get done today!

@snooki clothing drive

Total count: 11

PAX: BLACK LUNG, Top Hat - Rob Potter, Cowbell, twinkle, Dirty Bird, JazzyJeff, Overruled, Termite (Jack Hewett)

FNGs: None

Other PAX: Dr. Phil and Jockstrap

Warmorama. SSH, 5 Burpees, Grass pulls, Arm Circles

The Thang: Jogged to First Apostolic Decline 40 Mercs Incline 40 WWII Repeat Jogged to Friendship Missionary Al Gores 40 Lunged across the street and back Repeat Jogged to Southport Baptist Diamond Mercs 40 American Hammer 40 Wide Arm Mercs American Hammers 40 Jogged back to AO Bench Step ups 20 per leg Hello Dolly’s till time expired

Prayer Requests: TopHats mom, Dirty Birds grandpa.

Total count: 2

PAX: Tom Sawyer

FNGs: None

Other PAX: None

Mr. T and Tom Sawyer ain't no fools. We started the day with about 4miles of rucking and fellowship in the Holly Tree district.

Total count: 2

PAX: Mr.Incredible

FNGs: None

Other PAX: None

Warmaroma Stretching

Ran to Shell Island 4.79 miles round trip

COT Unity Run Prayers for COVID and understanding

Total count: 8

PAX: Green Thumb, fullerbrush, Hahvard, morpheus, Kix, Jiffy Pop (JP)

FNGs: None

Other PAX: Funfetti

The Valley Dora 4 Corners Dora The Valley

Total count: 11

PAX: Roadie, Goat, Fresh Prince, Magnito, GTA, It Wasnt Me, Frosty Pupil, Yak, 10 count, blood donor

FNGs: None

Other PAX: None

Kettlebell Swings & Paper, Rock, Scissors

Warmup exercises: SSH IC x 30 Abe Vigodas IC x 15 Seal claps IC x15 Mamba Night Clubs IC x 20 X5 Merkins in between each warmup exercise

Main Thang:

Warmup exercises:

Main thang: Group splits up into 2 man teams Each person has to do kettlebell exercises that must be done in the 21 format: kettlebell swing/ bicep curl

While one parter is doing the exercises the other partner grabs a set of kettlebells and walks to the flags and back in either format: Rifle carry Farmers carry Rack carry they need to preform 10 rows at the flags

Once the partner walks around the parking lot then he switches and starts his 21 routine until both teammates are done.

Thang 2:

Paper, rock, scissors with kettlebells. Split into two teams and line up kettlebells of increasing weight. Person from each team performs two curls at each kettlebells until they meet. They then do PRS to determine the winner who continues until they are on the other teams side.


Tobytalk tonight at Waterman’s Brewery

Prayers for Bellagio and his M.

Total count: 8

PAX: mr.kotter, Dixie Chick, Buckeye, ChutesNLadders, Drip

FNGs: Bean Tech

Other PAX: Hoodwinked

Warmed up with side straddle hops, stretches, toy soldiers, mountain climbers.

Trek to the pull up bar station:

  • took turns on the sandbag walking with curls, then walking with rifle carry
  • other pax did calf raises and bobby hurleys together and would run to the bag and swap

5 stations:

  • pull ups
  • hanging rows
  • hand release merkins with taps
  • sumo squats
  • bag swings Repeato x 3

Rifle carry bag a flight of stairs; pax did line jumps and burpees then ran up the stairs and swapped the bag. Everyone got a turn.

Trek back to the AO:

  • took turns on the sandbag walking with curls, then walking with rifle carry
  • other pax did merkins and v ups together and would run to the bag and swap

Finished with carolina dry docks before the cot

Welcome Bean Tech - so techie

Total count: 2


FNGs: None

Other PAX: None

Warmaroma SSH until warm in 29 degree temps….that’s kinda a lot

After 25 reps run 25 yds and do 3 burpees 25 blockees 50 Bonnie Blairs 2c 75 Thrusters 100 Mericans 125 KB swings 150 OH press 175 squats 200 Curls

Ran out of time at curls…exercise is no joke and will keep you warm

COT -Prayers for all the teachers/students out with Covid…prayers for health and an end to this disruption -Unity Run Sunday -Accountability- show up and support your brothers

Total count: 4

PAX: tinydancer, Doubtfire, morpheus

FNGs: None

Other PAX: None

Busy Day at LLP between film studio invasion and shared use with FiA

Warmsyupsy: ssh, gravel pickers, lbacs, Michael Phelps, imperial walkers, seal claps. Ruckup if you gotta, let’s mosey to the Farm.

The Farm: perimeter field with cones every 25-30 meters. Equipment is Tractor tire, Jerry cans, sandbag. Two pax flip tire or sandbag toss to cone. Twopax Jerry can shuffle opposite direction to link up with first two. At linkup, everyone knockout 10 merkins,switch. Rinse and repeat around the field. We got around a little more than 2 x.

Had to adjust field AO bc FiA occupied the same area. We adapted and overcame, which is what F3 does.

COT: reminder about clothing donations for Thursday. Site Qs are taking lead. Everyone stay healthy and eat your vitals! We ask the Lord to guide us through the day and that we ca do good work in His name. Amen.

Total count: 5

PAX: Dogwood, Bambi, Oaken, 2 Buck Chuck

FNGs: Dolly-pup

Other PAX: None

Chilly morning for 5 brave sounds that chose to beat the fartsack!! Whispering Pines bus stop is the new headlock location!!!!! Warmorama 25 SSH, 25 squats, 25 merkins

Thang Ran to Cameron Art museum steps for 5 bearcrawl laps up/down the steps (Dolly was very confused!). Mosey to parking lot, 20 hand release merkins and 5 frog jumps x 4. HRM will make you STRONG!!!! Mosey to United States Colored Troops sculpture. Discussed the Battle of Forks Road and the USCT involvement in the battle. Talked about the process involved in creating the sculpture. You should check it out!!! Moseyed along the trail and saw a ????!! Returned to AO......2.27 miles ran today. Bambi pushed through his hip pain!????

COT Do hard things, embrace discomfort. Prayers for @allman joy surgery and @Bambi hip rehabilitation.

Appreciate the opportunity to lead.

Total count: 17

PAX: Pumpkin Pie Chart, Snooki, Sparky, blood donor, 2_Scoops, Chicharron, Mile High, BabyBack, EOM, Chop Shop, Kramer, Yak, Gobbler, Under Siege, 10 count, Knuckle Puck

FNGs: None

Other PAX: None

Warm-O-Rama 25 SSH 10 Pebble Pickers 5 Burpees 20 Seal Claps

Thang 1 Mosey to Parking lot next to AO. Pax did 11's with diamond merkins and big boy sit-ups.

Thang 2 Mosey to skate park parking lot for four corners. 1 exercise in each corner. Also, Run forward, bear crawl, run backwards, crawl bear.

50 of each: LBC Squats American Hammers, double count Heels to Heaven

Next round 25 of each: Big Boy sit-ups Copper Head squats American Hammer, double count Flutter kicks, double count

Thang 3 PAX circled up for plank and merkins with holds in between.

Mosey back to AO

Sparky brought coffee

COT EOM- Brother in law battling cancer. Pray for him and family. Gobble - Wife seeing neurologist for possible MS. Under Siege - Neice in CT dealing with mental health

Reach out to a HIM that you haven't seen in a while.

Stay Frosty ☃️

Total count: 7

PAX: Kix, Trump, Ugly Stik, letc, ChutesNLadders, The Flying Wasp

FNGs: None

Other PAX: None

7 pax endured some unusual use of playground equipment. Everyone in attendance is stronger now than when we started.

Total count: 7

PAX: crosswalk, Blackout, Rhombus, Brick City, Hoosier Daddy, Redline

FNGs: None

Other PAX: None

Seven pax enjoyed the cold and kept moving thru a full body beatdown. Bridges were bear crawled over, all fashions of merkins were done, boxes were jumped and cores were burned up.....the pull up bars were cold too. That's about it! Strong work this morning gentlemen, you kept moving, pushed me along and we are all better for it! It was a pleasure to lead.

Total count: 3

PAX: Piglet, Jewel

FNGs: None

Other PAX: None

Nice mosey to the train tracks and back. 9:47 avg pace. Good times!

Total count: 12

PAX: Amy Grant, Whaler, Hoosier Daddy, Spare Rib, Teachers Pet, Blackout, Gumby, EPO, foxtrot, trolleystop, Franks

FNGs: None

Other PAX: None

We ran, some ran together, some did not. Some went fast, some went faster, we all got better! Come on down south and check out all the opportunities for fitness, faith and fellowship with a bunch of great average joes!

Total count: 7


FNGs: DeLorean, Crypto

Other PAX: Cola, Pez

Tell us what happenedSince I already did a backblast and sent it into the twilight zone by pushing the wrong “done” button, here’s the shorthand version. Warm up. Mosey with deck of cards to determine exercises. RiverLights dock, Village Square, Clubhouse. Forward, backward, karaoke, COT, coffee at broken fire pit. Best part was father son fng’s Delorean and Crypto. Crypto headed to ECU ( c stands for Connecticut) for his final semester. For all you southerners it’s way up north somewhere and a lot colder I think. #backinthegoodolddayswe…..

Total count: 10

PAX: Kramer, Dumbledore, Sugar Rush, SEAHORSE, NAPA, Southie

FNGs: None

Other PAX: Driveby, Dogwood, Brick City

Warm Up: Side straddle hop Mountain Climbers Mamba Night Club Copper Head Squat Arm Circles

Grinder Stations 2x Laps: -Blockie -Coupon Merkin -Coupon/KB Lunge -Coupon Tricep Extension -Curl -Sandbag/Coupon Squat -Punch out -Sandbag Row -Jerry Can Jump -Tire Hammer Timed by 1 Pax pulling a 2nd on a sled

Box jump/Merkin train

Total count: 4

PAX: OTC, Dino, Cheddar Biscuit

FNGs: None

Other PAX: None

Warm o Rama: SSH x 30 IC Pebble Pickers x 10 IC Mountain Climbers x 20 IC Copperhead Squats x 10 IC

Thang: Mosey to edge of parking lot. Complete 25 dips, lunge walk 25 paces, 25 squats, lunge walk back 25 paces, 25 big boys, then quarter mile run. 4 laps

Thang 2: Bear crawl de-escalator: Bear crawl from curb to curb, one side do 5 incline curb merkins, bear crawl back to other curb do 4 decline curb merkins, rinse and repeat till you get to 0

COT: Prayers for OTC wife, father in law, and family

Total count: 10

PAX: Spandex, Kix, Trump, Cousin Vinny, Squeegee, Dixie Chick, happy, Ugly Stik, Duckboat

FNGs: None

Other PAX: None

Warm up, windmills, mountain climbers and worlds greatest stretch.

We headed south and along the way we shared who got us to F3, what has F3 done for us and how we can give back to F3.

COT, so thankful for F3 Capefear.