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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.


1-mile burden carry (Ruck and sandbag)


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


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


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


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,


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


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.


  • Prayed for Special K's friend battling alcoholism
  • Prayed for all struggling to get right in their relationships
  • Prayed for all those protecting our community
  • Ended with a Cinco De Mayo celebratory shot and toast!

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.


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


  • Pearls on a string with various exercises to the fire pit
  • at fire pit, get 100 total step ups and 200 Mtn climbers however you want
  • Indian run back mosey pace
  • grab a Cindy and various Cindy exercises between parking lot while the counter does 20 burpees, rotate through everyone until 530


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


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

  • From the bottom of the lot, PAX 1 carries both KBs to the other end of the lot, leaves them there and returns to PAX 2 who is doing burpees.
  • Pax 2 runs to the KBs, retrieves them and carries back to Pax 1 who is doing burpees.
  • Rinse and Repeat until the team completes 100 burpees. ????

Statue of Liberty Kettlebell Ladder

  • One bell per Pax. 4 cones set up from the tennis court parking lot down to the pond.
  • From the top of the parking lot, Right-Hand Waiter carry down hill to the far cone, Left Hand waiters carry up to top of the hill.
  • 5 Jumping Bear Thrusters.
  • Repeato to the 3rd cone
  • 10 overhead presses
  • Repeato to each line on the ladder till the top rung is complete. Go back down ladder. 4,3,2,1,2,3,4

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

  • Box Jumps 15x after each one
  • Merkins 15x Increase low crawl by 1 each round up to 5
  • continue to complete 15each box jumps and merkins after each crawl

Mosey to Basketball courts

7s at Basketball court

  • Friendmakers (Burpees) on one end
  • Patricks (StarJumps) on other
  • Sprint between

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. ☃️