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Total count: 3


FNGs: None

Other PAX: None

Got in about 5 miles and some light trespassing

Total count: 3

PAX: Amy Grant, Whirligig

FNGs: None

Other PAX: None

Warmorama happened. It was above average.

We moseyed to the rear of the school and started the work. Wall mule kicks together, then a rotation of lunge walks and hanging rows. More wall mule kicks, then to the front of the school.

Wall mule kicks. Then a descending ladder of cinder block curls and lunge walks. Wall mule kicks. Repeat the descending ladder of block curls with bear crawls. Then more wall mule kicks.

Moseyed along the lake to the beach. On the way, far too many (just the right amount) of pit stops at benches for merkins and dips.

Reverence for the greatness of nature at the shore line at sunrise. Plenty of flutter kicks, big boys, and freddie mercurys. Whirligig dropped some wisdom from Romans (“For his invisible attributes, that is, his eternal power and divine nature, have been clearly seen since the creation of the world, being understood through what he has made. As a result, people are without excuse.”)

Moseyed back along the lake to the AO. Dug in deep and repeated all of our pit stops for merkins and dips. Back to the flag and COT -- but not before more wall mule kicks.

Great conversation at Q Source coffeteria at the Majik Beanz -- plus the addition of the Rock Crushers.

Total count: 18

PAX: Heisenberg, THE HOFF, last, Fiat (Brian Ecclesine), Bing, McFly, Spotlight, NightLight, Chocolate Box, Squeegee, Gump, tinydancer, Spin Doctor, WNBA, GTA, Blue Steel, Overbite

FNGs: None

Other PAX: None

Warmup: Side Straddle Seal Claps x 20 Goofballs x 20 Good Mornings x 5 Chain Breakers x 10 Maniacs x 20

Up/Downs x 5 Rounds


Merkin Progression

NASCAR to Beach

BSBC: 5 Burpees - Wait for 6 Sprint to next access 5 Burpees - Wait for 6 Bear Crawl to next access 5 Burpees - Wait for 6 Lunge Walk to next access 5 Burpees - Wait for 6 Turn Around Reverse Lunge Walk to next access 5 Burpees - Wait for 6 Crawl Bear to next access 5 Burpees - Wait for 6 Reverse Sprint to next access 5 Burpees - Wait for 6

Tunnel of Love: everyone line up shoulder to shoulder in high plank/Carolina dry dock. Last pax army crawls through the tunnel and lines up at other end. 2 full rounds.

7’s : double down squats and sumo squats. Broad Jump between stations.

Jump in ocean if desired.

NASCAR back to AO.

Mental Health Merkins: suicide is the 10th leading cause of death in the US. 10 tempo merkins IC. This is a reminder that even though life is a struggle at times, we have people all around us that will pick us up and get us where we need to be. Reach out to a friend you haven’t talked to in a while.

COT: prayers for Sir Mix A Lot, Leroy Brown and Milton.

The 6th man today was Blue Steel. He shared his origin story and how @letc EH’d this HIM.

Thanks for a great workout today F3 Cape Fear! Humbled to lead such an amazing group of HIMs. -Steak Knives out

Total count: 14


FNGs: None

Other PAX: None

Warm up: gravel pickers x 25 Mamba night clubs x 30 LBC x 25


Incline mercs x 25

Buddy squats


Sting work from the PAX playing dodge ball

Total count: 6

PAX: Foot Fetish, JazzyJeff, Piglet, Top Hat - Rob Potter

FNGs: None

Other PAX: Wolverine

Due to Q’s tardiness, PAX improvised with a warm up and then a mosey with different exercises sprinkled in.  (Tricep Extensions, Step-Ups, Merkins, amongst others..)

Once Q reported for duty, Coupons were moseyed to the beach where the Bag O’ Goodies was opened!

  • Workout consisted of one PAX digging into the bag and pulling out one piece of paper with an exercise written upon it. The rest of the PAX are to complete this exercise while the pulling PAX picks his poison of Farmer Carrying 2 x 45 lb plates, 2 x 35 lb plates or 2 x 25 lb plates a distance of approx 50 yards, stopping and doing 10 squats with the weight chosen and then returning to the starting point.

RINSE AND REPEAT for 3 cycles, where no exercises were duplicated.

  • Jack Webb made an appearance for 10 rounds!!! (1:4 ratio of Merkins to Air Presses)




Total count: 6

PAX: DemApples, HumpDay, Wapner, Rip Rap, Yak

FNGs: None

Other PAX: None

We runned. Humpday and YHC did some EC. Then we met up with the others and did some Twirly Ds. Fun times. COT: Stingray to the Beach 6/18. Reminder that F3 is open to all men, all fitness levels, all faiths.

Total count: 4

PAX: Parrot Head, last, SDB

FNGs: None

Other PAX: None

Log - 4/29/22


The Pax started at Legion Stadium entrance for start of Lap 1.

The Pax walked the perimeter of the Parking Lot with their weights (bumper plates brought by YHC) in Rifle or Shouldered position. During their journey, we shared in Mumblechatter and the Pax participated in five Commercial Breaks, which were composed of musical AMRAPs.


Thunderstruck [A Side Straddle Hop AMRAP with Burpees everytime “thunderstruck” is sung]

Drop It Likes Its Hot [Al Gore Hold with a Quarter Squat up or down based on the song command from Snoop Dog]

Bring Sally Up [High Plank to Low Plank position following “Up” & “Down” in the song]

Macrena [A Plank hold with a Merkin everytime “Macareana” is sung]

Jump [A Squat AMRAP with a Star Jump everytime David Lee Roth (not Sammy Hagar) sings “Jump”]


Total count: 4

PAX: Mr.Incredible, Kix, Gump

FNGs: None

Other PAX: None

Warmarama: side straddle hops, gravel pickers, Moroccan night clubs, monkey humpers.

The thang:

  • 10 minute AMRAP: 10 dips, 20 squats, 30 Freddie mercuries, 40 mountain climbers

  • 10 minute AMRAP: 10 merkins, 20 lunges, 30 shoulder taps, 40 flutter kicks

  • 10 minute AMRAP: 10 wide-grip merkins, 20 Curtsy lunges, 30 hello dollys, 40 LBCs

Mosey down stone street to catch sunrise on the beach while getting some core work in.

Thang 2:

2 rounds:

  • Low plank for 1 minute
  • High plank for 30 seconds
  • Hollow hold for 30 seconds
  • Reverse high plank maybe? (not sure of name) 30 seconds

Mosey up 3 beach accesses with 5 burpees at each. Mosey back to AO.

COT: Prayers for Kix’ sister-in-law, Chinese Downhill’s mother, and F3 Tape Deck of Raleigh.

Pleasure as always gents????????????????

Total count: 7

PAX: morpheus, McFly, SOL, Brackish

FNGs: None

Other PAX: Shooter, Fusion

Warmorama Sidestraddle Hop Mamba Monday Fox Hole Bonnie Blair Slow Gravel Picker

Fusion’s Ladder Jailbreak to 20 Yd line. Pick up the 6. 10 Kobe Bryant Jailbreak to 30 Yd line. Pick up the 6. 10 Dry Dock Jailbreak to 50 Yd line. Pick up the 6. 10 Mtn Climber Jailbreak to 60 Yd line. Pick up the 6. 20 Flutter Kick Jailbreak to 60 Yd line. Pick up the 6. 10 Merk Claps Mosey back to Goose Poop Island

Putt of Doom Miss – 5 Modified Burpies Make- 5 Mike Tyson(no one actually made it)

Quick 7 Balls to the Wall – Mosey- Incline Merkin/Dip


Total count: 6

PAX: Pony Express, Beachcomber, R-X, Stouffers

FNGs: None

Other PAX: R2

warmerama: Mamba night club, high knees, Imperial Walkers

the thang: The ROOSTER

R: Red Barchetta 100 yard sprint 100 SSH 75 sprint 75 mountain climbers 50 sprint 50 lbc 25 sprint 25 merkins 10 sprint 10 burpees

O: Obama 4 step bearcrawl, 4 merkins, repeat for 40 yards

O: one legged Burpee (10 on each leg)

S: Scorpion dry docks one legged 20 on each side

T: triple nickel run up hill do 5 plank jacks run down and do 5 big boy, repeat 5 times

E: Escalating Mary 10 American hammer 20 hello Dolly 30 penguins 40 lbc

R: Red bull smurf jacks x30

Had time for a mosey to find the ROOSTER ????. We found it and she crowed 4 times for 4 more burpees.

EH some dudes going to throw the disc an sure enough it was Foo Foo!

Kudos to Stouffers for finding Arrowhead Park!

Prayers to Rx 2.0 and Crockett's 2.0. to the families in Charleston with shooting at baseball field.

Total count: 6

PAX: 10 count, blood donor, Geiger, GTA, Spin Doctor

FNGs: None

Other PAX: None

Blocks & Stones


Mountain climbers Merkins Downward Dog to Cobra Hillbillies Big arm circles Mamba night clubs

Main Thang: Partner up 21s Cindy swings/ curls Partner farmer carries Cindy to atlas stone and does 3 cleans. Repeat until done.


Toby Talk tonight at Waterline Brewery.

Stingray to the Sea CSAUP event on June 18th.

Total count: 6

PAX: SockPuppet, WNBA, Tripwire, Soft Pitch

FNGs: None

Other PAX: Drifter

With the aid of SockPuppet, many Cindy’s were unloaded this morning into a parking space of the Cotton Exchange. Still coming off the IR, YHC decided today would be an excellent time for an upper body beatdown. But since it was Battleship after all…………. It was time for THE BIG GUNS!

Warm-o-Rama: -Windmill x20 Ic -Imperial Walkers x20 Ic -Michael Phelps x20 Ic -Raise The Roof x20 Ic **10 Merkins OYO after each

Finished warm-up with a quick 4 corners around the parking lot. -light mosey to each corner -5 hand-release merkins at each

Each PAX grabbed a cindy of their choosing to begin……..

THANG 1: 3 Rounds

Round 1) Bear Crawl to flag pole, backpedal back, 20 Curls OYO **Repeat 3 times

Round 2) Run to flag pole, Crawl Bear back, 20 Curls OYO **Repeat 3 times

Round 3) run to flag pole, backpedal back, 10 curls OYO

Grab your block and rifle carry to the Water Front. With the Battleship clearly in site, it was time for………..

THANG 2: IC Burnouts A list of sucky upper body exercises all done to a x20 IC count. Some exercises repeated multiple times for increased suckiness. Ended with each PAX taking a turn to lead their own IC exercise.

Grab Block & head back to AO.

COT: Special T-Claps to Drifter who joined us from Knoxville. They are passing along the shovel flag leadership in his region this weekend. Return of Bi-Weekly Gains & Growler. 10 Count & his M on the Q May 6th at Mad Mole Brewery. Website has some more sweet updates thanks to SockPuppet!

Total count: 2

PAX: Gump

FNGs: None

Other PAX: None

Warmaroma Some stretching and mumble chatter

Ran north to start the usual proper counterclockwise WB Loop direction. Does anyone go clockwise? We crossed over the Heide Trask Bridge under and back to the loop. Stopped at the pull-up bars for mini Murph plus 40 bigbois. Stopped to EH Logan the Station 8 fireman who gave us a great tip to do squats to build biceps? Who knew. We jailbreaked up Stone St to see the sunrise and broga it out. COT on the beach ???? ????????❤️

Total count: 16

PAX: Heisenberg, hoveround, Ugly Stik, Brackish, McFly, Beauty, GEN-X, Trump, letc, COOKIE, Hush Money, Squeegee, Pixel Pusher, Spandex, Pony Express

FNGs: None

Other PAX: None


Toy Soldier x 10 SSH x 10 Windmill x 10 SSH x 10 Gravel Pickers

PAX moseyed on Freedom Way within Long Leaf Park to the far corner. This was the starting and ending point for each mile. Freedom Way makes a perfect Lollipop-shaped course. We then did exactly as the title states, with negative splits for each mile.

COT Summer Camp is starting next week. Maybe our 2nd F Q will put something on Slack to explain what this is. Prayers for Beauty as he travels for GrowRuck, Prayers for Milton, Prayers for all PAX who are currently recovering from surgery/injury. We miss you and love you. Prayers for Ukraine and Russia.

  • Kix

Total count: 6

PAX: Goat, Amy Grant, The Mountie 910-538-0440, Hoosier Daddy, hooch

FNGs: None

Other PAX: None

Seal claps 17x Squats 17x - Q calls down and up/ count on up Arm Circles 11 fwd x 11 bkwd Michael Phelps 15x OYO Pebble pickers 17x Burpees 11x

1 PAX runner headed off in the gloom and 5 grabbed a KB

Select a kettleBell & Farmers Carry to Grassy area

Thang 1 - The Individual Dora

  • 10 KB swings
  • 10 Turkish Getups
  • 20 KB swings
  • 20 KB Squats
  • 30 KB Swings
  • 30 KB Lunges

Thang 2 - The Partner ‘Confused’ Dora Partner Sets ‘I Go You Go’ Rd 1 - Snatch 100 Rd 2 - SL KB Deadlift 200 Rd 3 - Single arm ovhd press 100

Partner paced Set 1 x 3 Rds - Single arm KB swing 25 total / Partner low plank Set 2 x 3 Rds - Goblet Squat 25x Partner hold KB Squat

Thang 3- The Group Group KB Snatch work 100x

  • Snatch 10x per PAX until 100

1 PAX does KB Snatch and others alternate btwn 3 exercises - change exercise each partner change

  • Merkins/Squats/Flutters

Close Out

  • Group Single arm ovhd KB carry around island

COT Counterama Namerama Prayer

Strong work PAX and thanks Goat for bringing the KBs and joining us on the south end.

Total count: 9

PAX: Chernobyl, Crockett, Oaken, Hallpass, pinkman, StoutBuggy, Beachcomber

FNGs: None

Other PAX: FinsUp

20 SSH 15 Toy Soilders 10 Gravel Pickers 5 Burpees OYO

Jog to Baseball Field

Split into Teams

Warmup Diamond Bear crawl to each base 10 SSH 10 jump squats 10 big boy sit ups 22 Merkins

First team done got an extra point

Started Game

5 Merkins every out Burpee on Foul Kick Rotating exercises while waiting to kick or in field waiting Winning Team monkey humped while losing team did 10 Burpees Ran back to AO

COT Prayers for Dizzy G's health

Total count: 9

PAX: Burlap, Fix it Felix, Canary, caterpillar, Goofy, Waldo, Jewel, Flush

FNGs: None

Other PAX: None

Warrior Wednesday 4/27

Warm up SSH High knees to butt kicks Hillbillies Pebble pickers

Mosey to Town Hall Bear Crawl 123 100 Big Boys 200 X Factors 300 LBCs

Stage Dark Webbs - 1:4 … 5 each Jack Webbs - merkins/OHP House of Paine - jump squats/jump lunges Captain Thors - sit-ups / American hammers Happy Jack Webbs - burpee / SSH

Total count: 8

PAX: NAPA, FIZZ, Special K, Dumbledore, Drip, Hips Don’t Lie, SDB

FNGs: None

Other PAX: None

4/27 Mamba Block Party QIC: Kramer


Warmarama 24 Seal Claps 8 windmills 8 soulja boys 8 dark trooper 24 Mamba Nightclubs 8 Burpees

Cindy Station (2 rounds)- 24 reps Blockees Alpoes Cindy Bulgarian Lunges Cindy Swings Cindy Derkins Cindy Curls Cindy Squats Cindy Bent Over Rows

Ruck Station Ruck 4 Corner of Park 8 Ruck Get Ups 24 4ct ruck flutter kicks 24 Ruck Cleans 24 ruck big boys Partner Mumblechatter discussing Whetstone, Blade, and Jester

F2L- SlappinDaBass q’d 16 goofballs

Namearama CoT Prayer

Total count: 9

PAX: Cane Pole, Redline, Teachers Pet, COOKIE, The Mountie 910-538-0440, Gumby, Franks, Blart

FNGs: None

Other PAX: None

Mosey to speed bumps, first man up call out an exercise and sprint to next speed bump and back. Rinse and repeat x3 until all pax have completed. Mosey to basketball courts. Two teams. First two pax in line dribble down and make a layup, return to other end and make another until both teams are finished. Other pax performing an exercise of the Q’s choosing until both teams are done. Mosey back to the AO. Prayers for all of our teachers, first responders and all of our men and women overseas.

Total count: 13

PAX: Geiger, Cabana Boy, Shakespeare, Bellagio, Chop Shop, Garth, 10 count, blood donor, Fresh Prince, Sparky, Yak, Under Siege

FNGs: None

Other PAX: None

Warmarama SSH 25 Big Arm Circles 20 Pebble Pickers 20 Abe Vigodas 10 Goof Balls 20 Burpees 10

Thang 1 Speed bump Burpees PAX did burpees at each speed bump to the Skate park starting at 2 then 4, 6, 8, 10, Totaling 30 burpees.

Thang 2 4 corners. PAX did 1 exercise in each corner for a total of 50 reps. Big Boys American Hammers, double count Flutter kicks, double count Heels to Heaven When finished PAX did 10 burpees.

Thang 3 Mosey to Pavilion and PAX teamed up for a Dora. Exercise were: 100 Jump Squats 200 Incline Merkins 300 LBCs Timer was one PAX ran to the end of the parking lot and did 3 burpees.

Mosey back to AO to finish with 10 more burpees.

Garth kept count and said he did 73 burpees. Strong work!

COT Pray for more men to join F3 and to be more inclusive. Frosty Pupil - Cam has cancer and is on hospice. Please keep him and his family in your prayers. Fresh Prince- Mom broke both arms. has Dr. appt today Any other unspoken prayers

Sparky brought the coffee.

Stay Frosty ☃️

Total count: 9

PAX: Bait and Switch, A-bomb, Heisenberg, Pony Express, Mile High, Dogwood, Beachcomber, Spotlight

FNGs: None

Other PAX: None

Warmerama: SSH x20 Pebble pickers x10 Toy soldiers x15 Big Arm circles x10

The Thang: The CCB Everyone was on pins and needles wanting to know....Core, Calves and Biceps.

Pearls on a string. At each Bench around park we did one of the CCB.

Core: 20 2ct. mountain climbers, 20 plank jacks, 20 sec low plank hold. with burpees at beginning and end.

Calves: 20 regular 20 toes out 20 toes in.

Bicep: with coupon 20 curls for the girls standing and 20 sitting.

Finished with Mary.

Prayers for Dizzy G cancer on leg and back. Ukraine ????????.

Strong work Everyone!!

Total count: 3

PAX: Big Sky, Hush Money

FNGs: None

Other PAX: None

Sprints! And lots of them. Then a nice cooldown run

Total count: 2

PAX: Chinese Downhill

FNGs: None

Other PAX: None

Chinese Downhill repped his AO like a good site Q should and showed up even though I snagged the requested Q about 6 hours prior. Since my preblast involved french cheese, you could almost smell the fartsacking happening all around town. I modified slightly since I had planned to incorporate my 80 lb sandbag, but for two people...I mean come on. Either way, we moseyed over to the East Park of Harbor Island and did some Control Freak merkins to start it off and then Flying Nun-ed and other thing over to the West Park of Harbor and continued to flip flop with various merkins, dips, squats, bear crawls, reverse, lunges, etc. Great conversation with CD. Proud to call him a brother and a friend and my Whetstone. Prayers for his mother as she continues chemo. Prayers for future FNGs, Kotters, and those on the IR that we miss and need back in the gloom.

Total count: 9

PAX: Buckeye, hoveround, McFly, tinydancer, letc, 3AM, Dorian, Squeegee

FNGs: None

Other PAX: None

WARMORAMA: Side Strattle Hop x 20 Turbine x 15 imperial walkers x 15 Toy Soldiers x 10

Mosey to Tennis Courts and choose a rock

Rifle Carry around Retention Pond

THANG: Dora w/ Rocks : Curls x 250; Squats x 250; Overhead Press x 250

Rifle Carry around Pond

American Hammers while passing rocks down the line.

Dora w/ Rocks: Chest Press x 150; Lunges x 150; Tricep Extension x 150

Shoulder Tap while passing rocks down the line.

Mosey Back to AO

C.O.T. Praise for Brad Jernigan's health. Prayers for all the guys on I.R.

Total count: 6

PAX: Circuit breaker, Waldo, Bosley, Flush, Snickers

FNGs: None

Other PAX: None

Warm up SSH High knees to butt kicks Hillbillies Pebble pickers

Picnic Tables - partner - 1 min oyo Hail Mary 2x Dips on the picnic tables while resting feet on others back while in low plank Incline merkins Derkins

The Ring Dark Webbs - 1:4 … 5 each Jack Webbs - merkins/OHP House of Paine - jump squats/jump lunges Captain Thors - sit-ups / American hammers Happy Jack Webbs - burpee / SSH

Partner runs a lap around the ring

DORA 100-Pickle Pumpers 200-X Factors 300- Gas pumpers (reverse crunches) 400 - LBCs

Total count: 6

PAX: Hammer Head, Whirligig, Vandelay, Honeymoons, Cane Pole

FNGs: None

Other PAX: None

Cane Pole and YHC for EC ruck

Intro Mission disclaimer count off

warmorama SSH x15 IC merkins x10 IC gravel pickers x10 IC plank jacks x15 IC

10 min EMOM 4 sandbag thrusters 2 lateral sandbag burpees farmers carry sandbag rest of min

x5 rounds 6 ruck plank merkins 30 ruck lunges (x15 each leg)

2 sandbag get ups 2 sandbag merkins x5 min

COT: Cane Pole's M's birthday is today- praises for her Bday and prayers for CP to get everything right today. Grateful for the opportunity to lead and great fellowship this morning. Amy out!

Total count: 8

PAX: blood donor, HumpDay, Rip Rap, Wapner, Chardonnay, DemApples, Spin Doctor

FNGs: None

Other PAX: None

EC: BD and me for kettles


  1. Seal claps
  2. Pebble pickers
  3. Hillbillies
  4. Imperial walkers

Thang 1: Savage Dora -100 Carolina dry docks/forehead to the ground -150 lunges- knee hits the ground -200 knee taps Partner hangs on bar at top, at L then at bottom as long as they can then switch.

Thang 2: fail switch -one group does curls and triceps to fail. Once one has failed at each switch. When fail second run together loop with kettles. Two rounds. -other group do 60 sand bag press back and forth. Once get to 60 run bag around parking lot switching when needed. Two rounds then switch.

Thang 3: 7 minute abs -core exercise until run out of time.

Prayer request: Rip Raps friend

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 5/21-Location TBA

Stingray to the Sea: -when: June 18, 5:00am -what: ruck to Baywatch, do Baywatch, then ruck back. 10 mile CSAUP????

Coffeteria: Wednesday right after Stingray.

Tobytalk: -Thursday at 6:30pm -Location this week-Waterline. 721 Surry St Wilmington, NC 28401 -Franchys Food Truck -come unburden that soul

The first ever F3 Cape Fear Scholarship is here! This Scholarship will be open to any current Cape Fear Pax who is preparing to or currently attending a college/university/trade school or any 2.0, girl or boy, of a current Cape Fear Pax who is preparing to or currently attending a college/university/trade school! The Application is below. Should you have issues opening the attachment please email me at and I will email it to you. Applications are due no later then midnight on May 1st. The scholarships will be blinded and then the scholarship committee will meet and review all applications. Send completed applications to The winner, or winners, will be announced on May 20th. A check will be written to the school of the winners choice! We hope you or your 2.0 will take advantage of this opportunity. This is a prime example of it taking a community to raise a child as so many of YOU have helped make this possible! The amount of the scholarship is $3,216.00dollars! To put that into perspective…tuition for CFCC is $2,748.00 per year. Tuition at Durham Tech is $2,432.00 per year or for 32 credit hours! Sooooo whose motivated to be the first ever winner of the F3 Cape Fear Scholarship!!!!

Total count: 8

PAX: FIZZ, pez, Sunrise, Busted Grill, Hips Don’t Lie

FNGs: None

Other PAX: Wicked, COLA


Seal Claps Imperial Walkers Grass Cutters Motivators

Count-o-rama: 8

The Thang 1: Under the Bridge Wall Sit Indian Run Partners adjacent to each other along the wall at the start one by one All PAX alternate Wall Sit or Balls to the Wall for a 10 count Farthest pax comes in front of the partner and then do 10 x IC Patty Cake Merkins or Squats When done, two pax run to the end of the line and rinse and repeat until you get to the end of the bridge

Two Teams: Niles + Morpheus vs. Smuckers + Snooki

Lay out F3 exercise cards in rows of 5 Turn the first card over. Based on the value of that card, team has to guess if the next card in the deck is higher or lower

Team guesses and… If correct, do the exercise on the card. Reps matching number on the card, the other team does double the reps If incorrect, do the exercise on the card. Reps double the number on the card, the other team does the number matching If a tie, do the exercise on the card. Both teams do reps matching the number on the card

Alternate turns. If a team gets all the way to the end (5 cards), they do 5 Burpees and the other team does 10 burpees

10 Minutes of Mary at the dock

Count-o-rama: 8


Announcements Senior games 2023 Ribbon art show Thursday 5:30 girls with dough with Pez at the marina Prayers for BG’s wide Suzy

Closing Prayer

Total count: 17

PAX: Kramer, Sugar Rush, Chernobyl, SEAHORSE, Bambi, FIZZ, Mr Noodle, Dogwood, DadBod, Beachcomber, WNBA, Dumbledore, A-bomb, SOL, Soft Pitch, Luau

FNGs: None

Other PAX: None

Warmaroma Bonnie Blairs Burpees for Seahorse and Beachcomber arriving late Mamba Mondays Soljah boys Dive bombers

THANG1 Circle Plank and toss tennis ball to another pax. Miss is a Merican

THANG2 partner up timer is 10 burpees and switch Movements -Kettle swings -OH Press -Curls -skull crushers -chest press -goblet squats

One group needs to always be on the tire and keep rotating until the tire goes around the loop

THANG3 Partner wheel barrel dericans 8x3

THANG4 Circle QSchool - pax that haven’t led…led and crushed it and will sign up for a VQ!!

COT -Discipline over motivation- we must develop a cadence of our F3 goals and not rely on motivation alone to achieve them -Kramer shared MBP and Tough Ruckers tomorrow. We’re in prime F3 season outdoors. HC Pax and reach out to someone you haven’t seen in a while. -Beachcomber HC a pax overseas -ABomb said Fartsacker in his sermon

Fizz closed us out in his usual smooth words with God. If you want to get more comfortable with prayer, listen to Fizz, read his prayers on social media, and just practice.

Strong work by all and stoked to see good numbers this am. Let’s keep it going!

Napa Out Mamba Out

Total count: 7

PAX: Goat, Roadie, hoveround, GEN-X, Jiffy Pop (JP), Banjo

FNGs: None

Other PAX: None

Warm-O-Rama: SSH IC x 20 Windmills IC x 10 Butt Kickers IC x15

Thang: Rucker's did what ruckers do. Runners set-off for a little adventure to Carleton Place to check-out the neighborhood and see some different scenery. Hoveround broke-off from the pack to make a smaller loop, as needed to take it easy on his plantar fasciitis. Connect from the back of Carleton Place to the UNCW trails, to the Cross City trail and back to the AO for 4.1 miles.

COT: Prayers for all the injured PAX and those in need support. Prayers of thanks that Goat's friend Brad's cancer is in remission and he's home and doing normal things like washing his truck. A reminder that we can be bold in our request to GOD.

Pixel Pusher