Total count: 6
PAX: Beachcomber, Crockett, Pony Express, Made of Honor, Big Tex
FNGs: None
Other PAX: Not Spotlight
Disc Throwing and Burpees Crockett had shot of day - 30 yarder hit the chains in the dark.
Total count: 10
PAX: Flight Nurse, Hammer Head, Lightning, Steak Knives, Top Cheddah, Southie, Amy Grant, Cane Pole, Whirligig
FNGs: None
Other PAX: None
Today I celebrated five years in F3. Thanks to all the Pax who motivate me every day, thanks to The Hoff for inviting me, and thanks to my Mom for having me.
One word I wouldn't use to describe the Fuel Depot is "soft"....perhaps fanatical, crazy, and painful, but not soft. Our F3 Nantan, Slaughter, put a challenge out there to put forth 100% effort at every workout, and that's what the pax at the Fuel Depot do every Friday! Slaughter, come see us some time.
EC
1-mile burden carry (Ruck and sandbag)
Warmarama
Old Man Baby Arm Circles - 10 x each way Imperial Walkers x 15 IC Gravel Pickers x 15 IC Slaughter Starter - Burpees x 20 IC - we had to do this
The Thang
Paula Abdul Sandbag Toss
Toss the sandbag two times forward and then one over the shoulder toss We did this to the pond and back, except it wasn't a pond as all the water was gone.
Sandbag Pyramid
Sandbag Burpee x 5
Thrusters x 10
High Pull x 15
Bear Hug Squats x 20
Pull Through x 25
Quick mosey around the loop
7’s – ATM and Bobby Hurley Pax did a sandbag pull through to one station and carried the sandbag back - this looked better on paper
COT
We met the Original Gorillaz to wrap things up as this was Dadbod's (Awesome name) VQ
Southie, Amy Grant, Hammerhead, Lightning, and Whirligig - Thanks for visiting today, see you all next week.
Steak Knives - You should hurt your back more often, you were flying today!
Cane Pole - You're probably doing deadlifts as I'm typing this
Top Cheddah - Have you ever considered a Honda Accord?
Flight Nurse - I'm not going to watch hockey and hug my wife all night
Time to ice the old back and do some work. This house ain't going to pay for itself.
DC Out
Total count: 4
PAX: Brackish, fullerbrush, Green Thumb
FNGs: None
Other PAX: None
Warm A Rama: Seal Straddle Hop, IW, Gravel Pickers, Plank Destroyers (sort of)
The Thang: Mosey to the firefighters’ memorial for step ups and dips.
Mosey down Cross City Trail to Wooden Bridge for Merkens, Flutters, American Hammer
Mosey to rainbow Bridge, stopping periodically for merkins, lunges, imperial walkers, plank jacks and squats. Halt on the Rainbow Bridge ???? for Hello Dolly and Planks. Mosey to AO, stopping periodically for merkins, lunges, imperial walkers, plank jacks and squats.
Mosey to center court for Four Corners of LBC, Carolina drydock, Bobby Hurley‘s and heels to heaven.
Mosey to AO for COT.
Moleskins: Prayers for the family of Fuller Brush’s friend who passed away following a seizure. Prayers for all the college graduates, as they start a new chapter and adulting.
It was a good time sharing office space and other stories. Let’s get those shield locks rolling!
Morpheus out.
Total count: 12
PAX: SOL, Banjo, Soft Pitch, Pixel Pusher, Goober, Spandex, Pony Express, Heisenberg, Hush Money, McFly, Squeegee
FNGs: None
Other PAX: None
The gloomidity is back baby. We ran the front 9 with 10 merkins at every tee box. Then ran 1-4 again, took back trail into Long leaf pines back to flag. 4.9 miles.
It was a glorious morning that ended 5 minutes late so short on the announcements and prayers. There was good mumblechatter along the run. The daylight popped out at just the right time. All agreed it was the best way to start a day.
Always an honor and a pleasure.
-LETC out
Total count: 12
PAX: 10 count, Roadie, blood donor, Pumpkin Pie Chart, Wapner, EOM, Shakespeare, Spin Doctor, HumpDay, Picasso, Goat
FNGs: None
Other PAX: None
Kettle to the Metal
Warmarama: Mamba Night Clubs x 20 Big Arm Circles x 20 SSH x 20 Pebble Pickers x15 Merkins x 10
Main Thang: Follow the leader to the skate park parking lot stopping to do exercises on the way.
4 Corners 3 rounds 10x15x20 reps Goblet squat 2 halo Deadlift to reverse lunge Clean squat American hammers w/ press Kneeling woodchops
COT:
Prayers for my friend, Kenny’s family. He passed away unexpectedly on Wednesday.
Toby Talk tonight at Flaming Amy’s Gains and Growlers tomorrow at Mad Mole.
Total count: 13
PAX: Crockett, Southie, Dogwood, SEAHORSE, Wahlburger, NAPA, 9-Ball, Chernobyl, Mr Noodle, Bambi
FNGs: None
Other PAX: Einstein, Oaken
Purpose:
The mission of F3 is to plant, grow, and serve small workout groups for men, for the invigoration of male community leadership.
Warmorama: 25 Seal Claps, 15 Pebble Pickers, 20 Imperial Walkers, 20 Moroccan Night Clubs, 20 Freddie Mercury’s
Mosey to front field
Thang 1: Big Red Training Droid Circle in a plank position facing each other. Do 5 merkins on the Big Red Training Droid (BRTD) and then pass to another player. He does 5 merkins on it and continues until everyone has a go. A missed pass means 10 burpies to the passer.
Mosey over to the Bball courts
Thang 2: There’s no Mary in Star Wars: Start with a free throw shot then allows you to move to a cone, miss and you have 5 burpies, try again until you make it, doing birdies until you do. Make the shot and move to a cone to complete all 4 cones: 40 flutter kicks, 40 Freddy Mercuries, 40 second plank, and 40 squats. Go back and shoot between cones.
Mosey back to AO.
Thang 3: Death Star run: Split into 2 teams. Play A-ball (basketball mixed with ultimate, mixed with handball). Team that makes a point does Imperial Walkers until the team scored on does 5 burpies,
Namorama
COT: Beachcomber sick Golden Finger family 9-ball’s family traveling to Israel June 21st Blood Drive
Appreciate all the love and support from the PAX. Enjoy bringing the new game to the AO, A-ball. Strong work from everyone and Southie was takin hard to the paint.
Total count: 9
PAX: Beretta, Big Tuna, Foot Fetish, Ramses, twinkle, Top Hat - Rob Potter
FNGs: None
Other PAX: @Doormat; @Silas
Warm O Rama -Imperial Walkers -Arm circles Pebble pickers
You’re Welcome (See Photo)
Total count: 6
PAX: Gravity, Gump, Drip, SockPuppet
FNGs: None
Other PAX: Tripwire
Side Straddle Hop x 23 Seal Claps x 13 Pebble pickers x 14 Toy Soldiers x 18
Mosey to parking garage Hold plank until PAX runs up stairs to next floor. 5 Floors
The Beatdown Start 1 rep on first floor increase 1 rep per floor 10 floors 3 Rounds
Round 1 Hand release push ups Round 2 Squat jumps Round 3 Burpees
COT
Total count: 8
PAX: Kramer, Flight Nurse, Special K, Buckeye, Big Sky, Gasket, Snooki
FNGs: None
Other PAX: None
Ran mostly along the Cape Fear River for 3.5ish miles??? Included a lot of hills, a climb up a parking deck to meet up with the Battleship crew, and a lot of picking up the 6. The PAX in this group are always great at banter, encouragement, and just plain being good dudes.
At certain points today the hills we climbed weren't easy, but it was amazing to see the PAX really turn up the effort at various times. This occurred to me to be symbolic of our everyday lives in two major ways: 1) the struggles we face are often handled best head on and with MAX effort sprinting up the hill; 2) sometimes to overcome our own struggles we need an example to follow...a guy to draft and motivate us to get up that hill.
COT:
I thoroughly enjoyed leading these gents, but still don't consider myself a (long distance) runner.
Total count: 20
PAX: blood donor, Bing, Sparky, Yak, OTC, Under Siege, Pumpkin Pie Chart, Pledge, Garth, Cabana Boy, Frosty Pupil, It Wasnt Me, Nozzle, 10 count, Picasso, Shakespeare, Geiger, Chop Shop
FNGs: None
Other PAX: Jagger
Started strong with a few miscount and missed "cadence" calls during the warm-o-rama.
Proceeded to punish ourselves on the speed umps, followed by a classic 4-corners, and finished with Dora and pullups.
COT included many thoughts and prayers for health for some friends and family going through tough times and poor health. Announcements about Stingray to the Sea, the Savage Race, and Toby Talk.
Total count: 11
PAX: coonbait, Audible, Canary, Burlap, Snickers, Kramer, Waldo, Jewel, caterpillar, BLACK LUNG
FNGs: None
Other PAX: None
Warm up
CH 47's Ospreys Little arm Circles Arms in front up downs High knees Butt Kicks
Work out
Spell the word Grump
Gorilla Humpers Like Monkey Humpers, only bigger! Stand with feet much wider than shoulder width, half-squat performed while grabbing the inside of your ankles. Still gets all of the burn, but it's significantly different than your normal monkey hump.
Rochamburpees Choose a partner. Both in chillcut plank position. Play Rochambeau (rock, paper, scissors) while in chillcut. Round 1: loser does 1 Burpee, winner does 1 Merkin. Stay in chillcut and play 10 total rounds, adding an additional Burpee/Merkin every round. EC: every tie, both do a Merkin.
Up down dips Partner up Pax alternate dips from 1 to 10. One pax does one and their partner does one. Then one pax does 2 and their partner does 2 and so on and so on.
Pickle Grinders Find a bench, box or low wall where Partner A lays face down over the edge of said device with the edge at hip level or slightly lower. Partner B holds Partner A's legs firmly down. Partner A drops torso below device and reverses to tight hold with back arched upward. Exercise name becomes evident very quickly with fast adjustments. Great with a modest coupon.
COT
Followed up on what Slaughter (Nations Nantan) said about give it our all during a work out. How we are actually better together and when one guy pushes it causes others to push. When one guy slacks off it gives others permission to slack off. Do it for you and most importantly do it for your brother.
We called out the 6th man in the name o rama and had him tell us
Who eh'd him?
How long he had been with F3?
How did he get his name?
Why does he keep coming?
This is something that was taught at Grow Ruck in Greenville and it is a great way to get to know the PAX. Thank you @Steak Knives for bringing it home and reminding me of it.
Then we discussed the importance of shield locks. Leland has two now and a third that is a mix of Wilmington and Leland guys. And I would argue we have the best shield lock name known to man, "The Meese" hahaha
Announcements Prayers
Total count: 7
PAX: Big Tex, Dumbledore, Buckeye, Tripwire, Smuckers, SOL
FNGs: None
Other PAX: None
Warmarama: various exercises The Thang: Grab a Cindy, rifle carry to the track behind Gregory/Williston. At the starting line, do 5 Cindy Squats, 5 Cindy Swings, 5 Cindy Shoulder Presses. Do walking bicep curls a 1/4 lap then repeat the reps with 10, 15, 20, 15, 10, 5 every quarter lap. But then ...
A long time ago, in a galaxy far, far away ... It is a dark swampy morning in the gloom. Rebel spaceships, striking from a hidden base, have been captured by the evil Galactic Empire, including the Mamba Block Party Q, Snooki, and the Empie Strikes Back Q, Gump, jettisoning them by lightspeed at 5:30AM to the other's AO. Snooki began his mission with his trusty Smuckers by his side, departing with Pony Express, Big Sky and Heisenberg from Empie Park en route to the track behind Williston/Gregory. There, they encountered an ambush and a fierce lightsaber duel occurred. In order to free Gump and Snooki from the clutches of the empire, the PAX did 20 Imperial Walkers, 20 TIE Fighters and 10 Dark Troopers. Gump returned to his Q duties, flanked by Big Sky, Heisenberg and Pony Express on their way back to Empie. Snooki resumed his Q with a few more Cindy cycles.
You did it, PAX ... F3 Cape Fear has brought freedom and order to the galaxy :muscle:
Please pray for soul of SOL's friend who passed away at a young age. Prayers for the family and all who knew him. Pray for Snooki's friend Jim T. who is recovering from a heart procedure and who needs the gloom. SOL had a strong word to close - we have WON the lottery!
Total count: 23
PAX: niles, Hoosier Daddy, Blart, Brackish, Spotlight, Luda, Whirligig, Penny Lane, Ugly Stik, Mr Noodle, R-X, Pixel Pusher, Redline, letc, A-bomb, Teachers Pet, Gumby, Vandelay, Crockett, Hush Money, The Mountie 910-538-0440
FNGs: None
Other PAX: Einstein
Race to the finish. Both teams went seperate directions and performed same exercises in reverse order. Team Cookie started with a 10 second head start but sadly lost. Thanks for coming out. Strong work by all, it was a blast.
Total count: 5
PAX: McFly, Banjo, Bo-Time, 3AM
FNGs: None
Other PAX: None
5 PAX beat the fartsack for their hump day beat down
WARM-UP SSH IC X 30 Imperial Walker IC X 20(had to do this exercise on My 4th right?) Gravel Pickers IC X 15 Merkin X 15 with a 10 count plank hold between each rep
THE THANG Mosey to baseball field for 4 corners Run to right field corner 10 burpees Bear crawl to center field 10 burpees 20 merkins Crab walk to left field corner(audible to lunge walk because of the sands spurs digging into our hands) 10 burpees 20 merkins 30 Bonnie Blairs Run to home 10 burpees 20 merkins 30 Bonnie Blairs 40 flutter kicks Hold BTTW for the 6
Mosey to pull-up bars 5 pull-ups with dead hang for as long as you can 10 dips 5 fence jumps Rinse and repeat for 3 rounds
Mosey to Freedom Way corner for Quarter pounder Sprint 25 yards then 25 Merkins Backwards run to start Sprint 50 yards then 50 squats Backwards run to start Sprint 75 yards then 75 mountain climbers Sprint 50 yards(time running out) 100 SSH
MARY Asheville Abs- 10 big boy sit-ups, 10 crunches IC with feet together and knees apart, 10 LBCs IC, 10 Freddie Mercury IC, then back down the ladder
Excellent work by all PAX today even those who may not have been feeling at the top of their game I’m still picking the sand spur splinters out of my hand- sorry guys for the unintended pain As always it is an honor and pleasure to lead
Tiny Dancer out
Total count: 9
PAX: Southie, Bambi, Oaken, Goat, Dogwood, Heisenberg, Pony Express, Big Sky
FNGs: None
Other PAX: None
An epic Q organized by Snooki to do a Q swaps from Mamba Block party to Empie strikes back. As YHC arrived at Mamba Block party I let them know this was not the queue they were looking for. After some Star Wars based warm-ups we found the clues located in the cinderblocks and rifle carried or mostly over to the track to begin our circuits. Once we were about halfway through the Empire strikes back crew arrived. SOL distributed the light sabers and we charged before doing a Q off and running back to meet the Ruckers. Southie announced the Castle rock challenge and we prayed for those with health problems and for our world in general.
Total count: 17
PAX: JimmyV, Doormat, Bumblebee, Pixie, Foot Fetish, Dirty Bird, twinkle, Clueless, UCB, Backflow, Ramses, Termite, Buffalo, Round Up, Overruled
FNGs: PigBurglar
Other PAX: Flyboy
17 Strong Men ponded the payment at the waterfront!
Total count: 9
PAX: Circuit breaker, Gasket, Piglet, Hallpass, cannoli, Special K, Sugar Rush, Burlap
FNGs: None
Other PAX: None
Mission Warmarama 12 Seal Claps/12 goofballs 8 windmills 8 Soulja Boys 8 dark troopers 8 burpees
Thang 4.2 mile run Ruck option
CoT Prayer
Total count: 7
PAX: Whirligig, Hammer Head, Flight Nurse, Lightning, Vandelay, Honeymoons
FNGs: None
Other PAX: None
Intro Mission disclaimer count off
8 rounds: 5 sandbag squats 7 sandbag cleans 9 ruck push ups sandbag/ruck x100m
10 min grinder 10 WW2 with ruck 10 flutter kicks with ruck 10m sandbag drag forward *repeato until time
moleskin: Flight Nurse EH'd a couple of sad clowns. Vandelay moving slower today, but revealed that he was carrying 90# in his ruck. Honeymoons came back for round 2 and loves it.
COT: Prayers for our marriages and to be better leaders in our families. Prayers for our struggles with lust. Strong work by all and thankful for the opportunity to lead. Amy out.
Total count: 9
PAX: OTC, Under Siege, Rip Rap, Chardonnay, Offering Plate, Nozzle, DemApples
FNGs: Butcher
Other PAX: None
WARMORAMA -SSH -PP -MNC -Arm Circles -MH 12 burpees
THE THANG
COT
Thank you @under siege for gracing us with your presence, I hope you enjoyed the smooth pavement.
We named our FNG Butcher, he’s ready to hit the road and spread the good word of F3CF.
Great morning back on Q!
Total count: 10
PAX: ATARI, BLACK LUNG, Gravity, Gump, Drip, disco tea, Tripwire, Brackish
FNGs: None
Other PAX: Trickle
Theme: “Love Today”
Everyone faces struggles and trials and challenges in life. How we relate to those issues we face will determine the quality of our lives. If we choose to view our problems as part of our progress, we can allow our challenges to shape us and form us. Rather than hate our problems, we can begin to recognize they are a significant aspect of our formation process into becoming a HIM. So, how we relate to today, how we relate to the issues we are facing today will be a key factor for our happiness and joy. We can learn to “love today.”
Beatdown included a mosey to the convention center lawn with a full body, stationary, upper to lower body sequence of exercises. Smoked the shoulders real good!
Total count: 11
PAX: letc, earbud, Squeegee, Goober, Spandex, tank, Overbite, Chinese Downhill, Dumbledore, Pledge
FNGs: None
Other PAX: None
Warmaroma Speed Skaters IC for the Canes 5-1 victory Dive bombers Peter Parker’s Circle of Mericans for countarama
We took off across Banks Channel to Johnnie Mercers. Then made our way South into the wind all the way to Crystal Pier. Everyone was pushing their pace. We then went back to pavement North on Lumina back to the AO for one last sprint across the parking lot.
COT FreedtoBleed Blood Drive May 17 at The Bridge Church
Earbud reminded us to push ourselves to encourage other PAX- iron sharpens iron- don’t get soft
Dumbledore was the 6th in the countarama so he shared about his journey with F3 and his injuries that he’s had to work through. Strong work HIM
We prayed it out - Dear Heavenly Father we are so grateful for today and the opportunity to get outside together with these men to strengthen ourselves and each other. We know that there are men struggling. We pray for them. Those who are struggling that it only makes them stronger. That they may find F3. F3 works because of all of the Fs. Thankyou God for today and let us go out and be the light that someone needs today and pickup the 6.
Napa Out
Total count: 10
PAX: 10 count, blood donor, Geiger, Picasso, Sparky, Yak, Wapner, Shakespeare
FNGs: None
Other PAX: Jagger
Warmarama: SSH Arm circles Pebble Pickers Forward Lunges Reverse Lunges Hillbilly Squats
Thang 1: Jog 1/5 mile & Calisthenics X 3 Thang 2: Indian Run with Murkins Thang 3: Hold Planks with Sprints Thang 4: Ladder Runs X2
Announcements: Phanatic is celebrating his first year anniversary with F3. He said “One year ago this week I met a group of maniacs who enjoy fellowship through fitness like me. And I am grateful.”
Prayers for EOM’s family
Total count: 10
PAX: SOL, Banjo, Jiffy Pop (JP), tinydancer, McFly
FNGs: None
Other PAX: Roadie, Dad Bod, Pixel Pusher, Messi
Warm A Rama: SSH, IW, Gravel Pickers, 10 burpees
The Thang: 3 ruckers headed out
Runners ran to near campus entrance, right to Seahawk sculpture.
Alternate at each light post, jog, sprint, backwards run to end of road.
Turn right and run to parking garage. Run to top deck by levels, alternating 15 squats at one end and 20 American Hammer at other end of each level. Hold plank for Six then run down stairs to level 1. Run across deck to stairs, run up stairs to top deck, run across deck then down stairs to level 1. Rinse and repeat, running up one less level of stairs each circuit.
Run long way to Chancellor’s Walk (Q was lost). Run down Chancellor’s Walk alternating at each light post jog, karaoke, backwards run.
Run to AO.
Moleskins: Prayers for family of SOL’s friend Mitchell, who passed too soon at 49 y/o.
Prayers for Spruill family, which suffered the recent suicide of the mother of Messi’s friend.
Great work and push by all! Covered over 4 miles with some speed and stair work.
Appreciate you PAX!
Morpheus out
Total count: 7
PAX: Pony Express, Spandex, Snooki, R-X, Redline, Tripwire
FNGs: None
Other PAX: None
Warmarama Ran from Gator Hole to Arrowhead- 18 holes Ran back
COT PE- fight the fart Dashel - fighting Alcoholism RX- oldest gets her permit Snooki- his 2.0s finish strong
Total count: 3
PAX: Smuckers, sweatervest
FNGs: None
Other PAX: None
Mamba Monday
Warm-o-Rama 24 x SSH 10 x Gravel Pickers 10 x Toy soldiers
The Thang: Mosey over to the track behind Williston for a PT Test to honor our friend from across the bridge Drop Kick.
2 minutes to max out reps for:
Round 1 : Merkins Round 2: Big Boy sit-ups Round 3: Burpees
1 mile timed run.
Mosey back to AO.
Cot: YHC spoke about how F3 is more than a workout yet it is important to rehash old beatdowns that you remember to see the progress you have made in your fitness since joining F3. @Sweatervest shared how invigorated he was while attending A Young Life event and how our very own @Sugar Rush is leading that organization in try HIM fashion. So next time you see him tell him what a great job he’s doing!!!! @Smuckers shared how he is asking the lord for guidance regarding some workplace issues. As people managers and leaders these can be some of the hardest situations to navigate and resolve.
On a final note YHC spoke about how I am intentionally trying to put on a smoke fest for less time to leave those extra minutes for the CoT. I feel like we all win when the beatdown is harder for shorter time and we have more time to share. As one of the first PAX out of the parking lot most days I know it can be stressful sometimes feeling like you need to leave while wanting to stay for the F2. No one should feel like they can’t share their thoughts because it’s already 6:15.
Smuckers led us out in Prayer
#Mambaout
Total count: 14
PAX: Flight Nurse, Gravity, McFly, Banjo, Goat, SDB, Soft Pitch, DadBod, NAPA, Milton, Jiffy Pop (JP), SOL, Pixel Pusher
FNGs: None
Other PAX: None
Warm-o-Rama SSH IC x 30 Mountain Climbers x 30 Good Mornings x 5 Toy Soldiers x 10 Copperhead Squats x 10
Thang 1: Each Pax grab a KB and partner up.
Pax 1 carries both KBs to the far entrance of the parking lot then up the road towards the Tennis Court parking lot.
Pax 2 does 10 Hand Release Merkins ten runs to catch partner.
Flap Jack until team reaches parking lot.
????
Thang 2:
Partner Burpee Ladder
Statue of Liberty Kettlebell Ladder
Help 6 complete the round.
????
Mosey back to AO.
Mental Health Merkins ????
COT: Prayers for HeyMon, Milton, DadBod’s friend Jay, Big Sky and SBD. Go out and call a friend you haven’t talked to in a while.
6th Man: Today Banjo share who EH’d him (nice EH Hoff), why he came out to his first workout, what keeps him here and how he got his name.
Thanks for a great start to the week F3 Cape Fear. It was an honor to lead this group of HIMs. Steak Knives out
Total count: 19
PAX: Cargo Net, Bullseye, cannoli, Jewel, Kramer, Snickers, coonbait, Burlap, Circuit breaker, In The Game, Flush, Waldo, Fix it Felix, Caterpillar, Foo Foo
FNGs: Fretwork
Other PAX: Canary,Djibouti,
Warmup -SSH (20) -Arm Circles (20) -PebblePickers (20) -“control freak merkins” (5 reps. Hold on down position 10 secondsish)
The Thang #1 - -Split into 2 teams -Mosey to weights, grab a weight, mosey to The Hill. -Each team will form a line (2 separate lines) and begin cadence of 10 curls, 10 OH, 10 TriExt While one PAX will flip the tire up the hill to the cone, and roll it back down. Once everyone has gone it is finished. Losing team does 10 burpees.
The Thang #2 - Around the World -Rifle carry to basketball goal. -Each team will break off to the side and begin cadence of 20 curls, 20 weighted squats, 20 lawn mowers Repeat until it’s your turn to shoot. At the same time one PAX from each team will be playing a modified around the world game with 4 shot locations. The winning PAX gets 1pt towards their teams total. After the game those 2 PAX run a loop around the parking lot and reconnect with their team for weighted exercises. Once everyone has played the game, Recover. -losing team has choice of punishment by opposing team.
Mosey back to return weights Captain Thors (5) Control freak merkins (5) COT.
Happy Birthday to Canary (not on slack) he might be the oldest super committed PAX in all of CapeFear/BruCo. 76!!!
Total count: 2
PAX: Hush Money
FNGs: None
Other PAX: None
Cindy workout and then some!
Total count: 9
PAX: Whaler, Hoosier Daddy, Franks, Spotlight, Beachcomber, Mr Noodle, Luda
FNGs: Bucket
Other PAX: None
Seal Claps 21x Copperhead squat 21x Merkins IC 15x SL DL 8 each side Friendmakers (Burpees) 21x
Mosey to 1st restroom area find a spot on wall
The Static Thang Rd 1 Mountain Climbers IC 20x Wall Plank - team 10 counts Rd 2 Squat Jumps IC 20x Wall Sit - team 10 counts around Rd 3 Carolina Dry Docks IC 20x Balls to Wall - team 10 counts around
Mosey (with some double time)to picnic tables at HS
The Crawl Thang Picnic Table Ladder Low crawl under Picnic Tables 1x
Mosey to Basketball courts
7s at Basketball court
Mosey to AO
COT Counterama Namerama Prayer Welcome FNG @Bucket!! Strong work!
Total count: 16
PAX: Picasso, Shakespeare, Pumpkin Pie Chart, EOM, blood donor, 10 count, Fresh Prince, Bellagio, It Wasnt Me, Pledge, Geiger, Chop Shop, Sparky, BabyBack
FNGs: none
Other PAX: Jagger
warmorama 30 SSH 20 pebble pickers downward dog to Cobra stratch 20 mountain climbers
Thangs 1 Mosey to skate park. PAX did 11's with Merkins and big boys.
Thang 2 4 corners with one exercise in each corner of 30 reps: Jump squats American Hammers double Count flutter kicks dounle count Carolina dry docks Run, bear crawl, run backwards, crawl bear. when finished PAX did 10 burpees.
Thang 3 Mosey to pavilion for a dora: 100 incline merlins 200 heels to heaven 300 lbcs timer was run to swing set and do 10 underdogs
mosey back to AO for nameorama
COT EOM - Pray for his family and his M, Melissa as she give the eulogy for her brother that passed away from cancer.
10 Count - His M Anita's friend lost her battle with breast cancer on Sunday leaving behind a husband and 4 children
Frosty - Pray for Cam has he is in his final stages of cancer.
Freah Prince - Mom broke both wrists and is having surgery on one.
Praise Chop shops home visit went well. one step closer to adoption
Geiger made a great point today. for all the women in your life encourage them to get a mammogram. They can be scheduled easily. Early detection is key.
Stay Frosty. ☃️