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Total count: 4

PAX: Pumpkin Pie Chart, blood donor, Milton

FNGs: None

Other PAX: None

3m ruck ec

Total count: 17

PAX: hoveround, Chernobyl, Sugar Rush, Kramer, Southie, Drip, Jingle, Mile High, RoundUpOne, Bait and Switch, Gump, Snooki, sweatervest, Buckeye, NAPA, Lazarus

FNGs: None

Other PAX: None

YHC, Jingle, Kramer, Southie and Snooki all went for a little EC ruck, then the fun began!

WarmUp: 24 SSH 10 Gravel Pickers 8 Monkey Humpers

Then we grabbed some Cindy’s and did a modified version of Bedlam’s Friday Night Lights routine.

Round 1: 10 Overhead shoulder press 10 Curls for the gurls 10 American hammers 10 Block merkins 10 Cindy swings 10 Round the worlds

Followed up with a 3 minute run out and 3 minutes back.

Each round after we increased reps by 5 and reduced runtime by 30 seconds. Made it 5 rounds deep before CoT. Great work men!

Prayers and Praises:

Prayers for this week of Thanksgiving. Keep your PAX in mind as some might have a rough time this week. Reach out to your brothers and invite them in.

Prayers for Mile High - His 2.0 had eye surgery coming up and we pray for a quick and easy recovery. Also prayers for his M as their next 2.0 is due soon.

Prayers for Bedlam as he prepares to start another evening workout. Planning to restart the Octagon at UNCW next semester.

Praises to Smuckers for finishing 75 Hard! Great work to a true HIM of this community.

Announcements: World Cup has started! Not too late to get signed up.

Thanksgiving Convergence at 7am at the Cotton Exchange. Go earn that bird!

Christmas party December 4th.

Go hard and be in the Gloom when you can!

Total count: 7

PAX: Captain Jack, Tom Sawyer, Big Sky, Leroy Brown, Pixel Pusher, SEAHORSE

FNGs: None

Other PAX: None

After a little mumble chatter about how cold it was we started 0530. SSH 20 Gravel pickers 20 Copperhead squats 20 Arm circles front back and raise the roofs. 10 3 count each Mosey over to the picnic area. 3 rounds 10 merkins 10 each leg step up 10 dips 10 big boys Mosey back to the AO Round one 20 curls , 10 squats Rotation thru the 16 kettles switching exercises Circle up. 50 single LBC 30 three count flutter kicks Second round 20 swings 10 tricep Extension Rotating thru 16 bells Circle up 10 heels to heaven 10 box cutters Third round Lunges 5 each leg , chest press 30 reps Rotate thru the kettles We did a 5 minute Plank routine to finish up. Prayers for Leroy Browns father having heart surgery , Seahorse daughter Sydney having a procedure tomorrow. Tom Sawyer asked prayer for a Pax wife who was having health issues. Coffee and doughnuts to finish out a great morning with the usual 2nd F Thanks to all that showed up this morning. It was a pleasure to lead this morning. Goat out !

Total count: 8

PAX: Pumpkin Pie Chart, 10 count, blood donor, Wapner, Wind Bag, Magnito, ShowMe

FNGs: None

Other PAX: None

Chillbatas!

Little chilly bird this morning.

Warmsyupsy with a few SSH, lazy pagodas, gravel pickers, LBACs, paws to the sky, stingray nightclubs, air squats.

Chillbatas

Kettlebells with rotation every iteration. 20 seconds on 15 seconds off and rotate clockwise to next kettlebell (weights 30 to 50ish) x 8 iterations. Two minutes active rest between sets(aka run fat boy run!) jog around the parking lot. Rinse and repeat.

KBs exercises were Round 1: kettlebell swing Round 2: Lawnmower pulls Round 3: Shoulder press Round 4: Goblet Squats Round 5: KB snatches

Close with 2 min of Hail Mary to AC/DC.

Moleskins: Apple Apps kickin Milton’s behind this morn. Change 2 settings for another workout……and the whole thing goes wonky. Figures…..Milton in old stool fashion decided to just call the time out, but the Apple app just keeps dinging away as a source of annoyance…..to Milton. Note to self…..”preparation and patience” worst case….just bring an old Skool alarm clock out.

Prayers for 10-count and his family, prayers for those things said and more importantly left unsaid.

Milton OUT!

Total count: 8

PAX: Whirligig, Hoosier Daddy, Rawhide, Gumby, Patchouli, sir_mix_a_lot, Matt Foley

FNGs: None

Other PAX: None

Returning from an extended absence to find a full Eagles Nest is a pleasure indeed! Even had @Matt Foley out for some EC with @Hoosier Daddy. It was cold so we jumped right into a warmup!

SSHx20, Burpeesx5, Hillbilliesx20, Burpeesx5, Gravel Pickersx10, Burpeesx5, Toy Soldiersx10, Burpessx5

Two split off for a recovery ruck and the rest took off on a tour of Veterans Park. We had stops along the way for more merkins than I care to remember, pull-ups and dips a plenty, step-ups and more merkins.

Great work by all. It was a pleasure to start this week of thanks off with a bunch of HIM's I'm super thankful for!

Total count: 6

PAX: Homeland, Snowman, Munster, Worms

FNGs: Chris Gerlich (Cruise Director)

Other PAX: None

Warmarama SSH Seal Claps Forward Lunges Reverse Lunges Pebble pickers Good mornings Copperhead squats Abe Vigodas

Thang 1: Partner workout -100 bench dips -200 squats -300 flutter kicks

Thang 2: 100 calf raises (OYO)

Prayer requests: -Prayers for Chris’ friend, Vince, lost his sister to cancer. We hope his entire family can recover from this loss. -Prayers for Worms and his family who will be flying their original AO (Louisiana) for the holidays. -Prayers to all who are traveling this holiday season.

Total count: 39

PAX: Milton, Southie, Gump, Jingle, Captain Jack, Bing, Brackish, NAPA, Under Siege, Special K

FNGs: None

Other PAX: None

EC: 6 mile One. Tree Hill Ruck with Milton and Jingle!

Warmups:

  1. Side straddle hops
  2. Seal claps
  3. Press Hops
  4. Shark claps
  5. Increasing burpees after each one 1-5

Thang 1: Football Warmups -Line up and do side straddle hops, pebble pickers, line hops, up downs -high knees, butt kicks, karaoke, lunges, shuffles

Thang 2: Area Challenges -break up into Areas: Gorillas Pelicans Gators Mambas Stingrays Eagles -each Area goes back to huddle up and takes turn coming up with a play/challenge to pose to the others -continue to pass the challenge around

Thang 3: Good old Football punishment -jog, sprint, walks. When sprint called run to middle and chop feet waiting for hit to be called to do an up down! -do until out of time

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 12/10 -Location/Plan: TBA

Coffeteria: -Wednesday right after Stingray. -Friday at Doughnut Inn or Casablanca with OTE. -Bits bible study on Wednesday at Chick Fillet at Mayfaire after the workout at 6:30am.

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

Prayers:

Announcements: -GoRuck 12/2-sign up, F3 code lowers cost into the 70’s!

-SAVE THE DATE 12/9 5-9pm F3 EOY Christmas Party Location: Masonboro Yacht Club 609 Trails End Rd Music by: IveBeenEverywhereMan Food: by SmashNDash BYOB and CC for SmashNDash Please HC with Napa so he can get a count. 2.0/M friendly 50/50 Raffle for the F3 for the 2nd Annual F3 Cape Fear Scholarship!

-Set your calendars F3 Cape Fear! The 2nd Annual Reindeer Ruck is happening on December 17th @ 1000 starting from Wild Wing Cafe on Military Cutoff. This is a charity ruck where we hope to pack our sled full of toys to donate to Wrightsville Beach’s Toys for Tots drive. More info to come as we get closer.

-Whose going to challenge for the County Cup!

Reminder: Every rose has its thorn. Every night has its dawn. Every cowboy, sings a sad sad song!

  • [ ]

Total count: 6

PAX: Rip Rap, Offering Plate, HumpDay, Sparky, Wapner

FNGs: None

Other PAX: None

Light Pole Run

Total count: 2

PAX: Whirligig

FNGs: None

Other PAX: None

Nice brisk mosey around Wood Lake and back to Veteran’s Park. Great fellowship this morning. AG out! ????

Total count: 9

PAX: EOM, Wind Bag, Under Siege, Pumpkin Pie Chart, Pledge, ballbearing, SEAHORSE, Cabana Boy

FNGs: None

Other PAX: None

YHC coming in hot to kick it off.

Warmarama followed by ladder BLIMPS and a legs escalator.

COT Prayers for Seahorse's mother in law battling cancer and his mother and grandmother battling cancer.

Prayers for YHC's mother who broke her foot last week.

it was a pleasure and an honor to lead these men!

BABYBACK ????

Total count: 6

PAX: Buckeye, Drip, RoundUpOne, Bait and Switch, SockPuppet

FNGs: None

Other PAX: None

11/18 LOG QIC: Kramer 43 BirthdayQ

Mission Principles

Warmarama

24 seal claps 8 Soulja boys 8 chainbreakers 8 dark troopers 24 mamba nightclubs

Thang 1- Williston court 10 Cindy thrusters Bear crawl 10 merkins Bear crawl x 5 rounds

Thang 2- NHHS practice field Dora 75 burpees 100 tuck jumps 125 X factors

Mosey back to AO

F2L Namearama CoT- Correction/Candor Prayers

Total count: 10

PAX: Dixie Chick, Flight Nurse, Allman Joy, Doubtfire, Captain Jack, Jiffy Pop (JP), Banjo

FNGs: None

Other PAX: Pom Pom, Pixel Pusher

Warm A Rama

Mosey to Route 66 (add 1 burpee at every other light post) to parking lot by tennis courts

To wall for inclined merkins, step ups, derkins, dips

BLIMPS stacking and unstacking; run to pond and back after each exercise set

To tennis courts for 4 corners of Carolina dry docks, lbc’s, Bobby Hurley’s, and Heels to Heaven

Mosey to AO

COT - Convergence Sat and Thanksgiving. Prayers for those struggling with negativity and suicide awareness. Let’s reach out. T-claps for Doubtfire teaching Second grade music.

Strong work PAX! Appreciate the push on many levels.

Morpheus out

Total count: 6

PAX: Snooki, Mr Noodle, Bambi, Wahlburger, The Contractor

FNGs: None

Other PAX: None

Warmerama:

Imperial Walkers x15 Gravel pickers x10 Micheal Phelps x10 big arm circles x10

The thang:

Amrap for one minute at each station then rotate.

Stations...Ball squats, balls to the wall, Vups, overhead press w Cindy, Cindy Swings, step ups, calf raises, curls for the girls, shoulder raises w 30lb ruck, incline merkin, dips.

Great mumblechatter chatter throughout the beatdown.

Take care traveling during turkey day, may there be a day where someone is not looking to find a meal.

It was a pleasure to lead!

Total count: 15

PAX: Trump, Ugly Stik, Hush Money, COOKIE, Special K, Jingle, 10 count, King Tut, Gump, Sleeper, WNBA, crosswalk, CrepeFace, blood donor

FNGs: None

Other PAX: None

I thought the eating the All Star Special would be easy and the run would be hard. I had it all backwards! Trying to eat that fast was devastating, but once we hit the road running everything felt pretty good. Highlights:

  • 9 PAX started the CSAUP. 7 of them finished. To put that in perspective, all night ruck events have a higher success rate.
  • Gump was 1 minute shy of completing the challenge. His quote was "I guess 'leave no man behind' doesn't apply to this challenge."
  • WNBA set a 5k PR after pounding down an ASS.
  • Cookie snuck hot sauce onto multiple meals, because he is a child with issues, including my waffle, which got me pretty close to splashing merlot.
  • Jingle has never had Waffle House before. What a beautiful christening
  • Crepeface looked on in disgust and sadness. We all felt like we were cheating on him.

3 performances stood out head and shoulders above the rest. There were 3 men amongst boys. Legendary efforts and award-winning caliber skill....

  1. 1 chef and 1 waitress prepared 9 meals in about 9 minutes. To perfection. If we had more time, we would have enjoyed the 5 star meals in all of their glory. Unfortunately, because of the rush, the serving sizes were nearly doubled.
  2. King Tut finished eating last, but still beat everyone to the finish line. I was flying. There may have been an extra boost; a methanious nitrous mixture if you will.
  3. Special K rucked in his underwear to make up for missed EC yesterday, and then ate his ASS in 4.5 minutes. I don't think Joey Chestnut would be proud.... Because he would have been jealous. SPK was doing things you can't really teach, moves only a natural athlete would be able to pull off, like sopping up the moisture from his eggs with his waffle, not only killing 2 birds with 1 stone, but also making the waffle easier to swallow. He had such a big lead that he almost edged out Tut for the fastest time.

For me, this was the proudest I've ever been of my physical achievements at F3. A crowning achievement.

I can't wait to see what barriers are broken at the next CSAUP of this nature.

Total count: 3

PAX: DadBod

FNGs: None

Other PAX: Chicken Butt

Round Robin Runnin!

Warmup: Imperial Walkers x8 Nolan Ryan’s x10 Gravel pickers x8 Side Stratal Hops x24

Took some Cindy’s and did a lil’ work. 10 Roof Raisers 10 Curls for the girls 10 Block Merkins 10 Round the Worlds 10 Cindy Swings 10 Murder Bunnies

After each round, we took a quick lap around the playground while Chicken Butt played. Then we moved to doing some dips, step ups and durkins on the playground.

Come out sometime! The lights are always brightest when you’re working out with me! ????

Total count: 3

PAX: Dixie Chick, Allman Joy

FNGs: None

Other PAX: None

We did 1000 step-ups with 30 lb rucks. @dixie chick did his best to screw up the count by asking questions to the point my cement filled head was about to crack. Counting and carrying on a conversation is something my wife could do, not single track me.  @allman joy smashed it with ease, we need to recruit more Mambas!!???? We moseyed over to finish with the OG LLP crew. Morpheus had a few more leg exercises for us, which came with some gripping from YHC and Buckeye.

Appreciate the sacrifice you guys made getting up early for a noble challenge.

Total count: 3

PAX: Beater

FNGs: None

Other PAX: Regal Beagle

3 Pax showed up to WB public docks this morning in an attempt to get moving and get warm before the sun came up

Warmarama: 30 SSH IC 15 Windmills IC 20 Imp walkers IC 20 Gravel pickers IC Toy soldiers to the end of the parking lot Mosey south to the sock tower At the top of the sock tower all pax hold plank while one runs downstairs to do a box jump on the bench below, then flapjack each pax did 10 rounds of box jumps 1-10 reps

Continue mosey south to the oceanic for a quick dumpster diving session. Found some beer kegs and decided to do a DORA in the parking lot with them ???? 100 merkins 200 LBCs 300 4ct Mtn climbers

Return to AO for a nice stretching session under the pavilion as the sun came up ☀️

Thanks to 62yo Regal Beagle for getting out in the gloom this morning with a couple of young bucks like me and Beater! Double Respect!!!

Skynet out ????

Total count: 9

PAX: Tombstone, The Contractor, Redline, hooch, Whirligig, Stiffler, Teachers Pet, Hoosier Daddy

FNGs: None

Other PAX: None

Eagles ???? toured Veterans Park! Sprints ✅ Arms ✅ Abs ✅ Legs ✅ We are all blessed COT- thankful for this morning to better ourselves. Great sharing our blessings ????????

Total count: 8

PAX: Spin Doctor, 10 count, Goat, Brackish, ShowMe, Jingle, King Tut

FNGs: None

Other PAX: None

In another edition of Hero WOD Thursday Thunder we performed "Irvine":

Run 400m 23 Merkins 53 Goblet Squats (53# KB) Run 400m 23 Merkins 53 KBS Run 400m

Then, we got in a big circle and every PAX got to call out their favorite kettle bell movement to carry us through to the COT.

Total count: 3

PAX: Tom Sawyer, Skynet

FNGs: None

Other PAX: None

3 pax got after a hot yoga session this morning. We stretched out and then had a great coffeeteria afterwards.

Total count: 4

PAX: morpheus, Mr. T, Overbite

FNGs: None

Other PAX: None

Warmorama:

20 SSH (IC) 10 Gravel Pickers (IC) 15 Imperial Walkers (IC) 20 Little Baby Arm Circles (IC)

The Thang: Mosey to the picnic shelter and claim a table. Stations (rinse and repeat x 3) • calf raises • dips • step ups • shoulder taps

Partner DORA 1-2-3 100 merkins 200 squats 300 LBCs

Mosey to the new parking lot for some Escalating 4 Corners: 10 Monkey humpers 20 Carolina dry docks 30 Pickle pumpers 40 Flutter kicks

COT/BOM: Prayers for a speedy recovery for Mr. T's mother-in-law following knee surgery. Prayers for Leroy Brown's father ahead of heart surgery next week. Glad Morpheus brought his two pups out into the gloom. YHC wants to be like Overbite one day--smoking everyone throughout the beatdown. Stoked to see Mr. T! I pity the fool who doesn't like calf raises (and James Brown). Finally, grateful for another trip around the sun, and for this fellowship of brothers to do life with. Y'all are the just the best. Dogs,

Total count: 9

PAX: NAPA, Buckeye, Smuckers, Sugar Rush, Allman Joy, Dumbledore, Southie

FNGs: Bugatti

Other PAX: None

Mission Principles

Warmarama

Merkins x17 (in awareness to premature birth) Seal Claps x24 Soulja Boys x15 Copperhead Squats x8

The Thang Run- Sugar Rush Q- 4 mile loop

Ruck- Kramer Q- ruck to amphitheater, 17 merkins, ruck back to parking deck, 2 cycles of stairs, back to AO

Namearama FNG- Bugatti CoT- Accountability Prayer

Total count: 8

PAX: Mile High, Fire In The Hole, Chernobyl, McNally, Mr Noodle, Snooki

FNGs: None

Other PAX: Fusion

-Warmarama- 24 SSH Lap around school 24 SSH 10 Gravel pickers 20 Arm Circles 10 Toy Soldiers 24 Merkins

-The Thang-

Pair up, 4 stations (cornhole x2, football, and dodgeball toss) Stations are the timer for DORA. You miss your toss = burpee, 4 tries, cornhole if you land on board Merkin, sinker 5 monkey humpers. Bear crawl to station from cone to recover toss.

-DORA- 100 V-Ups 200 Carolina Dry Docks 300 Squats

-Mary- Flutter kicks J Lo's Foxholes (Flap Jacks)

-COT- Prayers for Mr. Noodles' hand and Mile High's 2.0.

Total count: 4

PAX: Ugly Stik, Bread and Butter, Smoke Screen

FNGs: None

Other PAX: Reginald ????

As it neared 5:30 I was beginning to think I would be here all by myself ???? Thanks to Ugly Still, Smokescreen, and B&B for not hitting the fartsack this morning and keeping me company!

Warmarama: 30 SSH IC 20 Gravel pickers IC 15 Australian Snow Angels IC 20 Mtn climbers IC Toy soldiers and deep side squats across the parking lot

The Thang: Each of us were assigned an exercise to complete for ~2min AMRAP, rotating clockwise each time time was called.

First two rounds: Flutterkicks Freddie Mercurys Leg Raises Full Bridge

Last two rounds: Merkins Plank jacks Side Kicks (dubbed karate kids by Mr. stik) Cross crunches

To wrap up we did a quick IR across the bridge and back with 3 burpees at the 6 before running up to take the lead.

COT: Keeping those who have lost loved ones in combat close in prayer, remember to surround and support those you appreciate!

Twas an honor and a pleasure as always to Q for you guys! Skynet out ????

Total count: 4

PAX: Sugar Rush, Bait and Switch, SockPuppet

FNGs: None

Other PAX: None

11/16 MBP QIC: Kramer

Mission Principles

Warmarama HC Burpees 24 seal claps (silent count) 8 chainbreakers 8 soulja boys 8 dark troopers 12 raise roofs 12 mamba night clubs

The Thang- Cindy Manmakers KB Goblet Squats 1/2 kneel landmine (73lb) press Mary Flutterkicks Landmine Cleans Keg Back Squat KB Skullcrushers Mary American Hammer Back Lunge with landmine (28lb) curl Bear Crawl/Crawl Bear Cindy Swings Mary High Plank/Low Plank KB 35 Bent Over Rows Weighted Ball 1/2 kneel Chops Jump Rope Cindy Thrusters Mary Big Boi Sit Ups Bucket Upright Rows Weighted Ball Shoulder Raises Keg Press with bench Timer- Mosey Lap with jerry cans

Mosey back to AO 24 Seal Claps (silent count) F2L

CoT Namearama Prayer

Total count: 26

PAX: Parrot Head, Stiffler, Special K, 10 count, Hush Money, Crockett, Brick City, Rhombus, Chuckles, Frother, NAPA, Sleeper, Brackish, Bambi, McNally, Oaken, Fire In The Hole, Mile High, 2 Buck Chuck, WNBA, Jingle, King Tut

FNGs: WHIFFER, PICKINS, THUNDERLIPS

Other PAX: None

BATTLEGROUND Poker Run 11/16/22 QIC: crosswalk

Warm up: 1 Pain Cake & 20 SSH IC 2 Pain Cakes & 10 Squats IC 3 Pain Cakes & 10 little baby arm circles IC 4 Pain Cakes & 10 goofballs IC 5 Pain Cakes & 10 burpees OYO 6 Pain Cakes & 10 goofballs IC 7 Pain Cakes & 10 little baby arm circles IC 8 Pain Cakes & 10 Squats IC 9 Pain Cakes & 20 SSH IC 10 Pain Cakes

The Thang: Mosey to little shelter

10 minute OYO AMRAP 5 merkins 10 squats 15 LBCs

Mosey to big shelter *bear crawl center path

10 minute OYO AMRAP 5 derkins 10 box jumps 15 crunchy frogs

Mosey back to AO *bear crawl center path

Total count: 4

PAX: Flight Nurse, mr.kotter, Pony Express

FNGs: None

Other PAX: Kalle sp? Aka BlackDog

YHC met the FlightNurse for some EC sandbag abuse. We made it around the park then met up with Pony and Mr Kotter for some warmarama and made our way around flying machine and then crossed the trestles and alleyed around the Forest Hills. Some of the PAX shared some personal stories of friends and hard times, thanks for that and we’ll keep them in our thoughts and prayers. COT continue to find and lift up the six in our lives.

Total count: 10

PAX: niles, THE HOFF, Tiny Dancer, Overbite, Gravity, Gump, Banjo, Captain Jack

FNGs: None

Other PAX: Shotgun

As I sit here, listening to Sheena Easton singing "For Your Eyes Only", I can't help but realize that Christmas is just around the corner, 39 days to be exact. And no movie embraces the Christmas spirit more than "Die Hard". Today's workout was a Hans Gruber-inspired beatdown.

Warm-o-Rama

Seal clap x 20 IC Gravel pickers x 10 IC Imperial Walkers x 10 IC

The Thang

Bataan Death March We ran around the loop and back to the tennis courts...is this a run day or boot camp? Last Pax did 3 merkins

Bearway to Heaven

Niles appeared out of nowhere. Who needs a warm-up :)

Sprint to each sideline (Eight in all) do five burpees and bear crawl back. This looked much better on paper. I felt as if I bear crawled a 5k.

Aiken Legs

20 Air Dramas – Squat and calf raise 20 Reverse Lunges 20 Step ups 20 Split jacks

I offered a free Jimbos breakfast to anybody who knew the band that sang "She's a Beauty"....The Tubes. Let's just say that nobody wanted to go to Jimbos.

Outlaw Run

Partner one ran around the pond while partner two did Outlaws We did three rounds

Jailbreak back to the flag

Burp and Merk Burpee with ascending merkins to 10

COT

The Hoff has an agreement with a publisher!!! Contact Overbite about a 5k and 10k he's sponsoring

Hoff - Congrats, happy for you!!!! Enjoyed coffeteria with you and Niles.
Niles - Stop taking after Seahorse and set your alarm clock Gump - I'm glad you share my appreciation for cheesy 80's tunes Shotgun - The shirt looks better on you Overbite - I know you have a sub-20-minute 5k in you Tiny Dancer - Let's get that 500-calorie IPA soon Gravity - Much respect for your political run, well done!!! Banjo - Are you doing week 26 of IPC? Captain Jack - You're a pretty cool guy

Love leading the men of F3, Dixie Chick Out!

Total count: 7

PAX: ShowMe, Knuckle Puck, DEP. DAWG, Sparky, Magnito, Wind Bag

FNGs: None

Other PAX: None

WarmORama 20 SSH 20 Pebble Pickers 20 Big Arm Circles 20 Copper head squats

Thang 1

PAX mosey over to the pull up bars for 100l of the following: Merkins Big Boy sit-ups Heels to heaven Also 25 pull ups

Thang 2

Mosey to pavilion for 100 of the following: Squats Flutter kicks, DC American Hammers, DC

Mosey back to AO 5 burpees

COT Magnito - Mom stage 4 cancer Frosty Pupil - Friend Maryanne possible breast cancer. Pray for her and her husband Steve.

Sparky brought Coffee

Stay Frosty ☃️

Total count: 15

PAX: morpheus, Mr. T, Tom Sawyer, Goat, Roadie, McFly, Leroy Brown, PomPom, Jiffy Pop (JP), Pixel Pusher, Pony Express, SOL, Banjo, Tiny Dancer

FNGs: None

Other PAX: Skeeter + goat's dog (name?)

8 runners 7 ruckers 2 dogs with YHC as the tie breaker. Thanks to all for the encouragement with running! In my post run endorphin haze I nearly forgot the namarama.

Get a partner and sign up for F3 World Cup! It's all about the donation and the WWE style smack talk between brothers!

Christmas party 12/9 Reindeer ruck 12/17

Thanks TS for the closing words.