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Total count: 1

PAX: Special K

FNGs: None

Other PAX: None

Solo ruck for 45 mins. Which leads me to believe Tecmo Bowl is the uncontested greatest video game of all time! #mqmbaout

Total count: 7

PAX: Under Siege, Kopi Luwak, Yak, Pumpkin Pie Chart, blood donor, Sparky

FNGs: None

Other PAX: None

EC: me and me shield lock 2.5 mile ruck minus Milton but with BD

Warmorama:

  1. SSH
  2. Pebble pickers
  3. Imperial walkers
  4. Hillbillies

Thang 1: Tortoise and the Hare! -Ruckers ruck one direction runner the other. When first in each group meet turn around and pick up slower tortoise and hares on the way back. Runners got 3+, Ruckers got 2.20!

-lil core to end

Prayers: Chop and new self employment. Sieges dog. Sparkys son and new job venture.

Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/

-Iron Pax Challenge at Stingray -Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!

-Stingray to the Sea coming in October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!

-Heard the Chupacabra is returning in December. A ruck or run last man standing race at Carolina beach state park with donations to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!

-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 9/30 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: Broomtail

Reminder: “"Nobody has it all figured out. It's our job to cheer each other on, lift each other up, and push each other to keep giving it our best. It matters who we surround ourselves with... We need to be better to each other. We're all we have!”

Total count: 8

PAX: Steak Knives, Kramer, SOL, DadBod, Jiffy Pop (JP), morpheus, Jingle

FNGs: None

Other PAX: None

Kramer and Snooki sauntered into the gloom from an EC ruck at 5:30 with Kramer taking the welcome, mission and core principles. Right into 24 SSH, Calf Stretches and 8 gravel pickers.

While we were still setting our watches, 4 runners and 4 ruckers got an abbreviated astronomy lesson to start the workout, where SOL brought to light the opportunity to Nishimura green comet.

The ruckers took off and the runners scrapped their plans and headed for the roof of the eastern parking garage. The sky was lit up with satellites and the green comet drifted across the sea of stars like a dolphin jumping through the waves. Truly a sight to see

Ruckers got some miles and runners got in about 3.3mi.

Prayers for Steak Knives as he interviews for a possible promotion. Prayers for Wipeout and his family during this challenging time. Prayers for SOL’s friend and his battle with mental illness. Praises by DadBod for the positivity of F3 and getting him motivated in the gloom. Fellowship of Fire this Saturday Sept 16. Announce: Volunteer October 21 at the Ironman Marathon, if we get 10 volunteers we can help fund the F3 Cape Fear Scholarship fund

It was an honor and privilege to Q

Total count: 14

PAX: Brackish, Buddy the Elf, Chinese Downhill, Hush Money, NAPA, Ugly Stik, Trump, Goober, Blue Steel, Kix, Fancy, AchyBreaky, f3bobthebuilder

FNGs: None

Other PAX: None

Ran ran and ran. Two options: 4 miler and 5 miler ishhhh. Strong work and good chatter ????????????☀️

Total count: 8

PAX: Steel Plates, Sunrise

FNGs: None

Other PAX: Ahoy Mate, COLA, Tartan, Lost Boy, Chips

Warmup: SSH’s, toy soldiers, chain breakers, merkins, squats The Thang: parking lot jog, karaoke, backwards and sprint. Run parking lot lines to the wall. Step jump ups, run around the building with stop for dips and deep lunge walk. Step ups til 6 returns. Incline merkins, around building with chair get ups and lunges, back to wall for arm circles followed by decline merkins. Full confession, we went into the air conditioned workout room for leg lifts and pull ups. There was no remorse. We finished with each PAX leading a Mary and some parking lot runs. Countarama and COT: Numerous prayers and praises. Everyone left giddy from the bounteous fun! BG

Total count: 3

PAX: Tiny Dancer, Bambi

FNGs: None

Other PAX: None

I P C week 2.

run 400 meters 5 BDE Burpees run 400 meters 5 BDE merkins

rinse and repeat for 45 minutes

prayers for the decision makers in DC, injured PAX, Wipeout

Total count: 13

PAX: Hahvard, SOL, Big Sky, Steak Knives, Chinese Downhill, Brackish, DadBod, Captain Jack, Sister Act

FNGs: None

Other PAX: funfetti, snow leopard, Dundee

Tunes and circle of weighted and non weighted exercises with a blocked up farmer carry and step up timer for the rotation. SOL found a good run. Steak Knives handicap had him wearing extra weights.

Sister Act finished workout #2.

Awesome having Dundee with us from Georgia - who is successfully planting, growing, and serving men back in Georgia.

Participate or help support the Grow Ruck event locally in November. You can also support by donating money or joining for trivia, wings, and fellowship next weekend - september 16. connect with Steak Knives

Join some of your F3 brothers helping out at the october 21 ironman event. Connect with SOL or Steak Knives.

Total count: 5

PAX: Raygo, Sugar Rush, Kramer, Allman Joy

FNGs: None

Other PAX: None

IPC week 2 Strong work by all

COT: Raygo and family Mamba lunch Wednesday 12pm On Thyme To all the families impacted by 9/11

Total count: 14

PAX: hoveround, hooch, Flight Nurse, Dogwood, Circuit breaker, Snooki, Teach, Jingle, Peanut, Dad Joke

FNGs: None

Other PAX: Java, Billy, and Dory - family from FIA

Today, we remember 2,977 lives lost 22 years ago on September 11, 2001

0400am go time - need a solid 3 hours to get the work in! Tcaps Jingle for doing EMOM before the craziness.

The Thang:

  • Rucked and ran 1 mile, representing the distance around the Pentagon.

  • Ninety steps, representing FDNY's climb to rescue people.

  • We Rucked 4 miles, representing the 4th plane that crashed in Pennsylvania. They fought against the terrorists that day and probably saved countless lives.

It was an honor to lead both F3 and FIA Cape Fear. YHC was a little under the weather this morning. Thank you, HIM's, for picking up the six!

COT

Fellowship of fire - 5 rounds/ 10 minutes each round. September 16. Doors open at 6:30, and burning begins at 7. Q flight Nurse/ Snooki

Ruck Crushers - Cotton Exchange - 0430 - 0730 Q Flight Nurse

9/11 by the numbers

• Number of firefighters and paramedics killed: 343 • Number of NYPD officers: 23 • Number of Port Authority police officers: 37 • Number of WTC companies in the towers that lost people: 128
• Number of employees who died in Tower One: 1,402 • Number of employees who died in Tower Two: 614 • Number of employees lost at Cantor Fitzgerald: 658 • Number of U.S. troops killed in Operation Enduring Freedom: 2,343 • Number of nations whose citizens were killed in attacks: 115 • Ratio of men to women who died: 3:1 • Age of the greatest number who died: between 35 and 39
• Bodies found "intact": 291
• Remains found: 21,906 • Number of families who got no remains: 1,717 • Estimated units of blood donated to the New York Blood Center:36,000

Total count: 2

PAX: Tripwire

FNGs: None

Other PAX: None

Moseyed around BR. Caught up on life.

Prayers for Tripwire and his church Prayers for my 2.0 Peyton Prayers for Wipeout and his M and 2.0

RX

Total count: 7

PAX: 10 count, Pledge, EOM, It Wasnt Me, Home Goods, Garth

FNGs: None

Other PAX: None

Warmarama:

Impie Walkers Sun Gods Carolina Dry Docks

1st Corner: 10 Merkins Bear Crawl 2nd corner: 10 no cheat merkins, 20 squat jumps Bear Crawl 3rd corner: 10 no cheat merkins, 20 squat jumps, 30 SSH Bear Crawl 4th corner: 10 NCM, 20 squat jumps, 30 SSH, 40 American Hammers

Run it back: 1st Corner: 40 American Hammers, 30 SSH, 20 squat jumps, 10 no cheat merkins Bear Crawl 2nd corner: 30 SSH, 20 squat jumps, 10 NCM’s Bear Crawl 3rd corner: 20 squat jumps, 10 NCM’s Bear Crawl 4th corner: 10 NCM’s

Mary if time left over

Total count: 5

PAX: Hoosier Daddy, Tombstone, Teachers Pet, Lightning

FNGs: None

Other PAX: None

Matt Foley strikes again with another brutal leg day. Stadium run with more squats than we could count. Strong work by all pax. Positive vibes for all teachers and students as we get back into the groove of school. Prayers for all men and women who continue to protect us overseas and here at home. ???? ????

Total count: 1

PAX: Slackbot

FNGs: None

Other PAX: None

2 loops of RiverLights Lake plus to the start and back home. 2 months away from GTE. 45lb pack

Total count: 3

PAX: Hammer Head, Whirligig

FNGs: None

Other PAX: None

Toured CB with some pearls on a string. Great mumblechatter and great workout had by all. Ended with COT.

Total count: 6

PAX: Brackish, Raygo, Gump, ATARI, Slack...

FNGs: None

Other PAX: None

Played ultimate frisbee in minimal light and enjoyed the sunrise!

Total count: 6

PAX: Snowman, Worms, Phanatic, Rooney, Jingle

FNGs: None

Other PAX: None

The forecast called for “Thunder and Lightning” (That’s a great F3 name) but these brave HIMs had no fear and after a short mosey, met YHC in the gloom to take on the Gauntlet.

Thing I HIIT

The prelude to running the Gauntlet was 20 sweat inducing minutes of High Intensity Interval Training (HIIT) consisting of 20 exercises, 40 seconds of work and 20 seconds of rest.

As James Brown’s Get Up, ( I Feel Like a Sex Machine) blared in the gloom commanding the HIMs to “Get Up, Get on Up,) the HIMs responded to the challenge to do:

Shoulder Taps Outlaws Prison Squats Carolina Dry Docks Lil Baby Crunches Chain Breakers Superman / Ironman Flying Nun (Lunge with Arm Circles) Boxcutters Hillbilly Bird Dog Foxhole (5 WWI and 5 Merkins) Toy Soldiers Freddie Mercury (Bicycle) V-Up to Rope Climb Squats with Left/Right Jabs Mike Tyson Bobby Hurley Boat / Canoe Apolo Ono (Skaters)

Thing 2 The Gauntlet

After the HIIT, YHC grabbed some ice cold water for the HIMs and himself to hydrate before running the Gauntlet. A Count -A Rama determined the order the PAX would run (Karaoke) through the Gauntlet.

YHC provided 300 red, yellow and blue water-filled balloons that the HIMs lobed at each PAX as he Karaoke 50 yards back and forth into and out of the Gauntlet for three rounds rinse and repeat.

The HIMs showed no mercy to Snowman who’s still recovering from his recent accident and waxed him as he ran the Gauntlet “see video.”

Name-a-Rama / COT

The HIMs policed the field to pick up busted balloon pieces.

Phanatic asked that PAX continue to spread the word about the Go Fund Me setup on behalf of Snowman. Cape Fear F3 is also accepting donations and will match up to $500.00 dollars.

Worms met his future Son-In Law, brought him to the gloom last week and named him Terminator.

YHC asked for prayer for PEZ who is recovering from surgery to remove a rod from his previously broken leg. Prayers for Snowman that he be fully restored physically and have no worries as he continues to heal. Prayers for F3 Cape Fear and those who are injured or sick that they too be restored.

It was an honor to Q these HIMs today. Continue the quest to venture out of your regular AOs to enjoy F3 brotherhood.

Total count: 21

PAX: hoveround, Gump, Operation, Dad Joke, Kramer, Buddy the Elf, Milton, Captain Jack, Busted Grill, Sunrise, Vogue, Blue Steel, Heisenberg, Chocolate Box, Corvina, last

FNGs: None

Other PAX: Hopper, Scales, Trick or Treat, Duty

Started the day on the beach telling the packs that there would be math question at the end.

Warmroma: 24 SSH 24 Merkins 24 Hallelujah 24 Toy Soldiers 24 Mountain Climbers

Thing 1 4 corners pearls on a string 7 air squats lunge walk 7 V-Ups backwards lunge walk 7 Merkins lunge walk Plank for the 6th Reverse 7 sumo squats bunny hops 7 shoulder taps double count high knees backwards 7 lbc Plankfor the 6th Reverse 7 squats Sprint 7 hip dips each side backwards lunge walk 7 double count mountain climbers Plank for the 6th Reverse Thing 2 Abs 45 seconds of flutter kicks shoulders off the ground, alternating V ups, protractor, 24 side dips each side Then we took a dip in the ocean to wash off.

COT Prayers go out to Jim Morrison, Pot, BG and his medical concerns and procedures, Hoff as he continues to post and get better, place it won't be a lot of Snowman continue to get better and get back to work ASAP. Never Forget 9/11 Rememberance Stair Climb Monday 4:00 a.m. Cotton Exchange. October 7th through the 8th starting at 8:00 a.m. at the Wilmington Health Facility Managements Office (Big Skies office) off medical center drive F3 CAPEFEAR/ Ainsley's Angels 24-hour iron Angel Endurance Event all proceeds go toward Ainsley's angels powered by F3 Cape Fear axiom racing chair and the sponsorship Angels Frosty 5K by F3 Capefear.

Total count: 5

PAX: Pledge, Chop Shop, Born Again Troubadour, Under Siege

FNGs: None

Other PAX: None

EC: me and Pledge 2.5 mile ruck

Warmorama:

  1. SSH
  2. Chain breakers
  3. Plank Jacks
  4. Hillbillies

Thang 1: Track meet!!! -several events with winner named at each one. Others are led in exercise by chosen PAX while waiting turns to help PAX to hone Q skills so everyone feels comfortable leading.

  1. Shot put- with a kettle bell!-Troubadour winner!
  2. High jump- converted to smash ball throws over the goal post!-Troubadour winner!
  3. Hammer toss- with a kettle bell!!!!-10-Count winner!
  4. 40 yard dash- 10-Count winner!
  5. 4x400 relay with kettle bell baton! All winners

Prayers: Chop and new self employment. Troubadours emotions of in-laws being in town.

Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/

-Iron Pax Challenge- starts this week. Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!

-Stingray to the Sea coming in October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!

-Heard the Chupacabra is returning in December. A ruck or run last man standing race at Carolina beach state park with donations to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!

-Donate to F3 Cape Fear Venmo with tag Snowman to help out our brother who was in a truck accident! F3 Cape Fear Foundation to match up to $500! Last day to donate is 9/10.

-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!

Coffeteria: -Wednesday after Stingray- Cafe Sparke’

-Friday-Pelican/Stingray convergence F2 at Donut Inn or Casablanca and sometimes Ruth’s! Look for preblast on where?

Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: 9/23 -location/task: TBA

Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week:TBA

Reminder: “THE DEVIL WHISPERED IN MY EAR "YOU'RE NOT STRONG ENOUGH TO WITHSTAND THE STORM" I WHISPERED IN THE DEVIL'S EAR "I AM THE STORM"

Total count: 4

PAX: Goldfinger, Pixel Pusher, SockPuppet

FNGs: None

Other PAX: None

Threes a crowd and captain Jack brought the heat for some pearls on a string.

Warmup Seal, clap, goofballs, merkens, good mornings

7 s at AO.. squats and merkens

Then

Mosey to pull up bars at each speedbump did blimps ascending 7s

Burpees Lunge Imp walkers Merkens Plank jacks Squats

At pull up bars

Did 60 pull-ups .. whil first pax does as many as he can, other pax holds plank

Thanks @dixiechick

Then mosey to goose poop

Dora

100 step ups 100 LBc 100 goof balls

Then 22 declined merkens

Then back to pull up bars where we met goldfinger

We did 80 pull-ups Then 20 squats Then 20 hand release merkens

Then said goodbye to gold finger

Then mosey to AO Had a sprint race between the speed bumps. Pixel for the win

Flutter kicks at AO

Then COT

  • Captain Jack thanks F3 for the intentional fellowship and support from several pax these past few months as he goes through a difficult time. He is thankful for the pax.

  • out

Total count: 8

PAX: Animal House, Atomic Wedgy, Kramer, McFly, Hushpuppy, Gump, Tiny Dancer

FNGs: None

Other PAX: None

Hushpuppy and McFly brought the white boards, everyone brought the sweat fest! T claps to all and especially to Atomic Wedgy for doing week 1 challenge twice.

Total count: 2

PAX: The Processor

FNGs: None

Other PAX: None

“Now, I don't know, but I been told If the horse don't pull you got to carry the load I don't know whose back's that strong Maybe find out before too long”- New Speedway Boogie (Robert Hunter and Jerome Garcia)

Warmorama -Matrix Stretch -Downward Dog

Got to work on the OTE Speedway -Jogged to the Speedway -Ran 8 laps alternating with face paced laps followed with recovery laps

  • Each face paced picked in speed. 8 min, 7:30 min, 7:15 min, 6:15 min. Recovery laps at 9:00 -Pull-up session on the jungle gym

COT

Total count: 6

PAX: Drip, Snooki, Dogwood, Bambi, R-X

FNGs: None

Other PAX: None

Warmerama: SSH, Imperial Walkers, copperhead squats, arm circles, toy soldiers, Pebble pickers

The thang: We grabbed a large stone. we did 2 minute EMOM. after each exercise we ran about a 200 M lap. Exercises were, stretch merkins squats curls calf raises overhead press LBC tricep extension bent over rows.

4 corners 10 4ct. mountain climbers 20 heels to heaven 30 4ct. SSH 40 (well, we ran out of time)

It was an honor and privilege to be able to lead all the Gator AO'S this week!! Had a blast

Prayers for NC State and Carolina students, Pez injury and Wipeout and M. mad love

Total count: 2

PAX: Bing

FNGs: None

Other PAX: None

2 for Yoga on Crystal Pier with a focus on hip and thoracic mobility.

Namaste on the pier

Total count: 2

PAX: 10 count

FNGs: None

Other PAX: None

Warmups:

SSH Flutter kicks Hillbillies

Main Thang:

Ruck with sandbags and a lot of F2.

COT:

Doc Savage Creed

Let me strive every moment of my life, to make myself better and better, to the best of my ability, that all may profit by it.
 Let me think of the right and lend all my assistance to those who need it, with no regard for anything but justice.
 Let me take what comes with a smile, without loss of courage. 
 Let me be considerate of my country, of my fellow citizens and my associates in everything I say and do.
 Let me do right to all, and wrong no man. ◦

Total count: 4

PAX: Allman Joy, Bambi, Oaken

FNGs: None

Other PAX: None

Warmerama: tried new 4ct., 5 reps to 1 rep, 3 exercises no rest. seal claps, raise the roof, and copperhead squats. Pebble pickers, Mamba night club, mountain climbers and plank jacks.

The thang: cornhole relay race...10 merkins, 5 burpees, 5 big bois, 10 squats. winner gets extra bag (Allman Joy and Oaken won) and they won cornhole.

Headed to football field for some burpee field goals...field goals are hard. started at end zone, ot even sure we made it to 10 yard line.

moseyed over to front field for some diamond merkin water Ballon squats. Good times where had, got a little wet, pretty sure Allman Joy and Oaken won again.

finished off with bottle flip challenge and bear crawl / crawl bear race for the extra corn bag. Bambi and YHC finally won something!

The "other" team finished off a straight up cornhole game with a big W!!

Prayers for Wipeout and M. Allman joy M and her job search.

Total count: 8

PAX: Pixel Pusher, Pony Express, SOL, Blue Steel, Raygo, Goober, Tripwire

FNGs: None

Other PAX: None

Welcome to the Turtle Club! Quick reminder on why Cool Runnings always references turtles. Short story...blame Sooner.

We did some methodical Chainbreakers to start then proceed to do some Softshoes (this likely has a name, but I mostly just made it up), then some quick High Knees to get the blood moving.

We headed out towards Lake and down the nature path to Hoggard. I stopped briefly for a count to make sure that I had some comparison for the final Countarama. Who knows who I lost prior to that. We headed over to 41st/Holly Tree and sprinted across where there is NOT a crosswalk apparently on College. Lurked through the YWCA lot up to Mock-yeah Ing-yeah Bird-yeah Yeah-yeah and stayed on that until the sketchy cut through to the golf course. Pixel knew the way, but I also had fortunately done my homework, brought a headlamp, AND did not run us directly into a water feature. We mosey on the NW corner of Muni and then out to Pine Grove and back to LLP. The mileage was a bit less than I had forecasted, so we did a portion of the outer loop to get us over four miles on the day.

Good to have SOL back with no stitches and recovering. Prayers for Seahorse's dad's health. Reminder to get out there and jump back on the Q train. Even if it has been a minute and you feel like Blue Steel Q'd more recently than you...or Gump in this case. Part of being a leader is leading regardless if it aligns with convenience or desire. Also, go have a crepe on Thursday and talk about something bigger than yourself.

Total count: 9

PAX: hoveround, Jingle, Buckeye, Hand me down, Special K, Snooki, Steak Knives

FNGs: None

Other PAX: Hambone

Mission Principles

Warmarama Seal Clap x20 Soulja Boy x10 Chainbreakers x10 DownDog Ankles x10

The Thang 4 mile run Ruck option

Namearama CoT Prayer

Total count: 8

PAX: hoveround, morpheus, firemarshallbill, Pony Express, Heisenberg, Flight Nurse, Jingle

FNGs: None

Other PAX: None

Two for EC (YHC and Heisenberg) then warmarama with SSH, hill billys and grav pickers. Two ruckers rucked and six runners took a nice route down the bike path corridor to 19th then up to Ann, over to Metts, down to Forest Hills, then stopped at the railroad tracks to go look for a dead body. Didn’t find one but flight nurse did have to carry Jingle over the tressles. Pony Express tried to reason why Jingle was scared of heights but had no fear of jumping out of perfectly good airplanes ???? Morpheus then led us over the Rainbow bridge then back to the AO. 4.25 miles were run. COT - GTE44. GrowRun in October in Nawlins. FN will be there. Happy early BDay to Fire Marshall Bill! Find the 6 in your life! - SOL

Total count: 6

PAX: R-X, Dogwood, Hammer Head, Onset

FNGs: None

Other PAX: Low Clearance

Warmerama: No rest SSH, Imperial Walkers, Copperhead squats. In cadence 4ct, 5 repa down to 1. Seal claps, Toy Soldiers, raise the roof, Pebble pickers.

The thang: Dora: 200 running man, 300 curls w coupon, 300 calf raises w coupon.

11's: Chest press (w coupon) and dips

finished w some Mary.

Strong work PAX

Prayers for Wipeout and M

Total count: 8

PAX: Hahvard, Steak Knives, earbud, Chernobyl, Leroy Brown, Captain Jack, Dad Joke

FNGs: None

Other PAX: None

Are you seriously telling me that in Halloween 4 Michael Myers drove from Illinois to California in a 71 Buick Skylark? He would have had to refuel over 10 times and navigate over 2,000 miles of roadway. Did he steal someone's gas card and ask for directions? I regress, let's get to today's workout.

Warm-o-Rama

Gravel Pickers x 10 IC Seal Calp x 20 IC World's Greatest Stretch Burpees x 5 OYO

Mosey to the circle

The Thang

Burp and Merk - Up and down the mountain– that equals 100 merkins for you kids at home.

Partner Lap

Each partner runs opposite ways around the circle and does the below exercises when they meet their partner.

10 Clap Merkins 20 Bobby Hurleys
30 Big Boys

Mosey to the Pull-Up bars

Chin-Up Chain - We completed 150 pullups/chin-ups as a team. Earbud did around 40.
The other Pax planked and counted and watched Earbud.
Michael Myers would have loved this exercise!

Mosey to Goose Poop Island

Aiken Legs 20 reps of each exercise - Everests, Box Jumps, Reverse Lunge, and Split Jacks

Bear Crawl across the bridge and mosey to the baseball field. Hahvard lead the bear crawl and fortunately didn't come to any abrupt stops.

7 of Diamonds

7 Burpees at first base, 14 Merkins at 2nd base, 21 V Ups at third and 28 Squats at home.

Mosey back to the AO

Mary

Freddy Mercury x 20 IC

COT

GTE 44 "The 11th Hour" is November 10th to the 12th.

Earbud - Can you get me Erin Andrew's phone number? I'm happily married...but just in case my M leaves me. See you in three months.
Steak Knives - I might dress up as "The Blob" for Halloween. Chernobyl - Great seeing you back in the gloom! Dad Joke - I'll see you Friday at the Fuel Depot. Hahvard - Sorry about the running, just trying to get you in Pickleball shape. Leroy Brown - I challenge you to a Pickleball game for pink slips. Captain Jack - If I lose to Leroy Brown I'll need to borrow your motorcycle for a while.

Stay cool! DC