Backblasts

  1. Go to the #backblast channel in Slack
  2. Type /backblast (that is a slash, then the word backblast), then hit enter. This will activate the Backblast Bot App that will open a modal to guide you.
  3. Select the date of the event. It will give you a form to fill out.
  4. !! In the weinke, moleskin large text box section, you can hit "Enter" to give you a new line or new paragraph without submitting the message.
  5. It may help you write out your backblast in a simple plain text editor like Notepad (PC) or TextEdit (Mac) and then just copy and paste it into the text field.
  6. You can even add emojis by entering their text code (like :grin:). You can find the text code by opening up the emoji helper in the message activity at the bottom of the Slack page, and hovering your cursor over the emoji.
  7. When you click Submit, it will format and post your backblast in the #backblast channel - and will publish it on this webpage and integrate your workout data into the region's charts on the countarama page.
  8. You can't attach a nameorama video to that message, but please continue to post your nameorama video as either another message or as a reply to the bots message.
  9. You can share this message with another channel if you'd like (#Topsail, #Southport), but we'd like to keep the backblasts in the #backblast channel.
  10. Don't get distracted when you are using the Backblast Bot. If you delay completing it, the Slack server will time-out and cause an error.
  1. Submitting a backblast from the form on this website will publish it on the backblast page on this site, and in the backblast channel in Slack
  2. After submitting your backblast from the form on this website, please upload your nameorama video or picture to the backblast channel in Slack
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Total count: 9

PAX: omar, 10 count, Magnito, GTA, blood donor, Atomic Wedgy, Dollarweed, Dalton

FNGs: None

Other PAX: None

Warm-o-rama Count-o-rama Thang 1: 9 stations

  1. Rifle carry two 20# DBs
  2. Farmers carry two 50# DBs
  3. Murder Bunny cindy
  4. 135# Sled drag
  5. Murder Bunny big boi cindy
  6. Rifle carry cindy
  7. Sandbag carry
  8. Sandbag carry
  9. 75# Atlas ball carry Go the distance, hold your odd object until 6 showed up, turn around and do it again, rotate!

Thang 2: 3 cindys 3 PAX behind each cindy and rotate to another line after completing: 3 rounds of 3 reps of Man Makers 3 rounds of 7 reps of Rows 3 rounds of 8 reps of Curls

Thang 3: 4 corner tabata (40 sec on, 20 sec off) Corner 1: Clean & Jerk Sandbag Corner 2: Dumbbell step-ups Corner 3: Cindy rows Corner 4: Chest press

COT Announcements:

  • ALS Goat Ruck April 27 Prayer Requests:
  • Atmoic Wedgy on buying a house Prayer

Welcome back Omar after a 5 year absence! Glad I ran into you randomly out in the wild!

Total count: 13

PAX: Crockett, Bambi, Butterfly, Teach, R-X, Wahlburger(Kyle Kinder), Slider, Dogwood, Cherrypicker, Oaken, Liberty, Bartman

FNGs: None

Other PAX: None

Warmarama LBC’S CHAIN BREAKERS MERKINS RAN

THING

DID FOUR CORNERS WITH UNO CARDS -Assigned an exercise to the card based on the color, but I lost my paper and can’t remember the exercises. We drew a run card twice and Bambi didn’t wanna do it again.

THEN PLAYED BASKETBALL !

COT:

Prayers for Wahlburger’s mom

R2

Total count: 9

PAX: Pledge, letc, Blue Steel, Next Year, Goober, Pixel Pusher, last, Tom Sawyer

FNGs: None

Other PAX: None

Runners and Ruckers were there to chide me on my fashionable Chickenlegs that my daughter got me and them whine that we were not started on time and taking too long to Warmorama. In true, efficient and duplicative fashion, I inadvertantly did mostly the same exercises that we did at RFR on Tuesday, but that was really because they are great for stretching and getting some fast motion in on your extremities. As I like to do, I surveyed the map and found a route with a reasonable about of exploration and mileage and then modified slightly based on the PAX. True dynamism. Anyway, I will post a map. It was about a four mile loop depending on who you ask. Maybe next time I will take the group down the greenway in Lincoln Forest that connects to Roland Griese, but did not want to get to creative that day. COT was had, it was meaningful, and you had to be there.

Total count: 8

PAX: Inches Short, Wahlburger(Kyle Kinder), Slider, Atomic Wedgy, Tom Sawyer, Magnito, Skynet

FNGs: None

Other PAX: None

  • Everyone has a rucksack, everyone but one person has a Kettlebell. Walk to the beach and ruck and trade off kettle bells as you go down the beach. At halfway time turn around and rug back, 5:45/5:50
  • At the main beach access stop and do 7s. Clean press and burpee's

Total count: 7

PAX: Hoosier Daddy, Tombstone, Matt Foley, Stouffers, The Mountie

FNGs: None

Other PAX: Chomper

Tombstone birthday Q 3/14 Qs filled up thru the week CF not included

Total count: 3

PAX: GEN-X, mr.kotter

FNGs: None

Other PAX: None

3 for an extra gloomy Empie. Mr. Kotter took a solo run and worked on grip strength as he trains for a Spartan race. Good to catch up with Gen-X as we rucked, discussed Q1.5, and life in general. Gen-X and yhc attempted the crossfit 24.1 workout as EC, and we were both grateful for the 15 minute cap.

Hoping for best outcomes, and grateful when they happen.

Total count: 19

PAX: Busted Grill, hoveround, niles, Tiny Dancer, Dixie Chick, Flight Nurse, RoundUpOne, Cherrypicker, Bartman, Washed Up, Jingle, Bambi, Raygo, Vandelay, Onset, NAPA, Chernobyl, Fresca

FNGs: None

Other PAX: None

Warmup: Seal Claps x 47 Chain Breakers x 10 Michael Phelps x 10 Worlds Greatest Stretch

Merkin Mania Regular Wide Trailer Park Ranger Diamond

Mosey to the hill near the back entrance.

Dora: partner 1 runs to the top of the hill and does 3 Kraken Burpees then back to partner 2.

Partner 2 does the following 100: Hand Release Merkins 200: LBCs 300: Bonnie Blair’s 400: Flutter Kicks

Mosey to the playground for a round of Ab Blasters BBSUs x 20 Jane Fondas x 15 each side Flutter Kicks x 30 Side crunch x 15 each side Flamingo Crunch x 10 each side Freddy Mercs x 30

Lieutenant Dans from playground to parking lot

Bear crawl to the speedbump

Merkin Motivators

COT: prayers for Goat. Reminder about The Goat event happening in April. Let’s show up in force to support our brother. Thanks to everyone that posted for my birthday Q today and for the kind words shared in COT. I don’t know where my life would be without the impact and influence of F3 and the men that make this insane cult a reality. I love you all and appreciate you more than I could ever share. Have a great day and I look forward to seeing you in the gloom again soon. Steak Knives Out

Total count: 12

PAX: Stouffers, Hoosier Daddy, Teachers Pet, hooch, Blart, Franks, Matt Foley, Tombstone, Gumby, Special K

FNGs: The Yard

Other PAX: None

4 PAX were forming their summer bods with some EC core when an FNG decided to join in for the early fun.

2 Ruckers rucked, 10 runners ran with great mumblechatter

Welcome FNG Zach, now The Yard, EH’d by Beachcobbler

CoT Tombstones 50th birthday Q next Thursday Stouffers new baby boy Aiden

It was an honor and privilege to lead

Total count: 7

PAX: Under Siege, 10 count, Milton, GTA, Pledge, Dalton

FNGs: None

Other PAX: None

Imbalanced Out n Back

Warmarama

Chainbrakers Imperial Walkers SSH

4 Ruckers took off on a Ruck

3 Runners headed out of Ogden Park on the Military Cutoff Extension and ran for 21 minutes, turned around and headed back to the AO with the goal of being back in 19 minutes. Mission accomplished, we made it back with less than a minute to spare, just as the Ruckers were pulling in to the parking lot as well.

COT and Announcements

The Goat Ruck will be 4/27/24 see details in the 1stF channel, signups are open.

Keep the goat in your prayers, also prayers Under Seige's father and family as they process.

Reminder to all of us to enjoy what we have with our time and abilities we sometimes take for granted.

Thank you for allowing me to lead. Dollarweed out.

Total count: 17

PAX: Bartman, Tiny Dancer, Oaken, Chernobyl, Bambi, Captain Jack, mr.kotter, Washed Up, Wahlburger(Kyle Kinder), Slider, Liberty, Raygo, Butterfly, Cherrypicker

FNGs: Electric Factory and Vanilla Ice

Other PAX: None

Warmup: SSH x 30 Good Mornings x 5 Chain Breakers x 10 World’s Greatest Stretch

Blob toss line to basketball court.

The Farm: Move coupons around the square. Stay at the same pace. At each cone do 5 burpees.
Tire Flip 60 rifle carry 80 pound lunge walk Blob: clean and toss Tombstone travels opposite direction. When groups meet, each pax does 3 Kraken Burpees Pax that don’t have a coupon will plank line leapfrog until the coupon groups meet.

At 0555, stop and Indian run one lap around the track. Do this again at 0610.

After the run, move coupons back to the AO.

COT: welcome FNG’s Electric Factory and Vanilla Ice. Prayers for Tiny Dancer’s aunt Jean, Cherry Picker’s friend Charlie, Vanilla Ice’s friend Matthew, and for Goat. Thanks for allowing me to lead today. Go out and make it a great one, boys! Steak Knives Out

Total count: 12

PAX: Crockett, Allman Joy, NAPA, Flight Nurse, Class Clown, Neil (Crazy Horse)

FNGs: Duplo, Ricky Bobby, DadBelly, BlueLite

Other PAX: Checkmate

traditional warmup disclaimer core principles and credo

Get the heart and lungs Pumping with High Burpknees x5 rounds

4-corners 5 burpees, 10 jump squats, 15 big boys, 20 merkins lunge short ways, Mosey long ways

recovery Mosey

11's dry docks --> Bonnie Blairs lunge walk down, bear crawl back

5 extra burpees to hit 50 total!

The Spartans showed up in force today, outnumbering visiting Pax, with 4 FNG’S to boot. Strong work by Class Clown and Checkmate on rallying the numbers.

The workout today was tough, you all should be proud!

None of us are perfect, and we all have a past. Cheers to these Spartans for challenging themselves and becoming stronger men. So grateful to lead this morning and to share what we have. #giveitaway

Total count: 5

PAX: Rip Rap, Pumpkin Pie Chart, Chardonnay, Chop Shop

FNGs: None

Other PAX: None

Warm-o-rama: SSH, Mountain Climbers, Pebble Pickers, Willy Maze Hayes, all IC

Thang 1:
Mosey to bus parking lot, use bus parking lot lines (10) at the left side of each line complete 5 merkins and 10 big boys, shuffle down the line, on the right side complete 5 squats and 10 johnny dramas, rinse and repeat for all 10 lines. At the end complete 100 leg lifts, sprint to the start and complete 100 lbcs

Team Dora Round 1:
Mosey behind the school to playground by AO. All pax do foot release squats on picnic table, 1 pax at a time breaks off and runs to picnic tables on side of school for 5 dips, when they return next pax goes.

Team Dora Round 2,3,4: Mosey to AO parking lot. Same routine as before but pax now breaks off and runs to end of parking lot for 3 burpees rest of the pax do the same exercise. Round 2 was curb toe taps, Round 3 heels to heaven, Round 4 pax choice (American hammers, SSH, plank jacks, low plank, jump squats).

Pax then all did 3 celebration burpees to end the beatdown

COT:

GOAT Ruck, Praises for Lexi, Prayers and thanks for PAX.

Cabana Boy Out!

Total count: 10

PAX: Big Sky, hoveround, Jiffy Pop (JP), Tom Sawyer, sweatervest, SOL, morpheus, Jingle, Pixel Pusher

FNGs: None

Other PAX: Skeeter

We had three ruckers and seven runners at ye ole' Run Forrest Run. My goal was to break the norms of running and the groove that sometimes feels good and other times feels like a rut. You know when it seems like you know what to expect and it feels more like a chore? Well, in taking time to curate the gif more my preblast, I decided to use the scene where Forrest is bullied and then Jenny tells him to "Run! Run Forrest, Run!" It really is remarkable and shows him breaking out of his braces (see title above) and pushing himself to actually run...first for survival, then for freedom, then for the love. With that in mind, I wanted to mix things up a bit, but I also do not love traditional speed work that comes from running. Now, clearly, I need to do more of it until I enjoy it, but I was wanting to challenge us in a different way. Hence, stop one. Stop one was in the lot near the tennis courts. The plan had been in the lot next to the track, but it was filled with WOL cars and what have they. We split into two groups half ran backwards at a decent pace while the others moseyed. When we met them we swapped. We did it 3-4 times to get the calves and hamstrings firing. Then it was over to stop two. Stop two was in the lot the is behind Hot Wax (I wrote that properly, it was your mind that read it wrong) and what used to be an old movie theater. We did some sprint and mosey back three times until it was time to keep our exploration across College to find the hidden bridge. It seemed appropriate to perform some squats as we looked at the crescent moon, but then had to continue on our journey. From there we cut by Mill Creek and crossed by Randall where the task was to push it doubletime until College...give or take. We made it, crossed and A - B lined it back to the AO in time to beat the ruckers and still sneak in four miles. Oh yeah, we definitely warmed up with some bro-ga and On-Your-Toes High Knees. Prayers for my parenting with my teen and tween kids. I am struggling to find the balance of motivating them, teaching them, encouraging them, and allowing them to handle life on their own. Prayers for the other dads working through the same challenges. Find someone (Shieldlock, Whetstone,...) to share these with so that you realize you are not OYO. Prayers for Larry (Hoveround's father-in-law) living with cancer and making it through life. We have the Goat Ruck on the calendar and want to keep Goat in our prayers as well. A bit more, but I said some of it earlier. Also, much fellowship was had at Round with about ten PAX living it up with changed lives.

Total count: 8

PAX: Busted Grill, Chips, Lost Boy, Pez, Sunrise

FNGs: Torpedo (Martin Brittingham)

Other PAX: Da Rock

Warmup - seal claps, gravel pickers, arm circles, and windmill

The Thang - Deck of Cards Hearts - shoulder taps Diamonds - squat Clubs - American hammers Spades - plank jacks Jokers - mosey

COT Welcome to Torpedo (Martin Brittingham) Pray for Pez’s daughter and family Pray for Busted Grill’s friend Charlie

It was a cool sunny morning. Thanks for coming out to Lightkeepers this morning.

Total count: 18

PAX: Beauty, Buddy the Elf, Next Year, Wapner, Brackish, letc, Encarnacion, Kramer, MalcolmInTheMiddle, Atomic Wedgy

FNGs: None

Other PAX: None

Warmorama

  • Side straddle hop
  • Oddball
  • Heisman
  • Gravel pickers

Run toward North end - start slow and increase the pace every 8-10 mins. Final 1/4 mile = equals max “safe” speed.

All exercises performed in acceleration to force pax to dig deep and find another gear.

COT

  • Prayers for GOAT and his family, GOAT Ruck on April 27th.
  • WB Baptist Youth Group Mission trip to Puerto Rico, pray for the all those preparing for this journey.

Thank you all for the opportunity to lead!

Total count: 7

PAX: GTA, Chop Shop, Cabana Boy, Rotor, The Alchemist, DadBod

FNGs: None

Other PAX: None

EC: 3 mile ruck with Cabana

Warmorama: 10 chain breakers 50 SSH 66 seal claps

Thang 1: Hanging out! -Partner up. One hangs while other goes to the pavilion and back. -first group just runs to pavilion and back. Second runs sandbag there and runs back. Third farmer carry’s Jerry cans there and runs back. -partner hangs until you return.if they fall before you return you do 10 burpees together. Some creative hangs here to avoid burpees! -do this two full times through each type of run then switch to holding dips for two rounds after thang 2 done in middle .

Thang 2: Core Escalator -10 BB, 20 HH, 30 flutters, 40 prom nights then 50 LBC’s. Then start again. How many rounds in 10 minutes?????

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Parenting trials and tribulations!

Announcements: The Goat : -Who is this for? To spotlight our very own Goat as he fights ALS and to support the efforts to find a cure.

-What is ALS? Amyotrophic lateral sclerosis (ALS), also known as motor neurone disease (MND) or Lou Gehrig's disease in the United States, is a rare neurodegenerative disease that results in the progressive loss of motor neurons that control voluntary muscles.

-What is “The Goat?” A 10-13 mile ruck with 30 pound packs visiting The Goats old stomping ground’s and carrying a few coupons to represent the burden that this great HIM is also burdening. We will start at Long Leaf Park at 7:00am for a short beat down. We will then ruck to Wrightsville Beach Park for a short beatdown . Then we’ll head around the loop and then to Ogden Park for a final beatdown.

-The Cause: $20.00 is the asked donation which will go to the ALS Association to help fund their continued efforts to find a cure! Venmo funds to: Sean-Dwyer-83.

-When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start.

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: on 3/16 -location/task: TBA

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

Reminder: “ How you do anything is how you do everything.”

Total count: 4

PAX: hoveround, Special K, Redline

FNGs: None

Other PAX: None

We all rucked this morning.

Hoveround provided the conversation pieces!

Prayers:

-Goat -Daughter of Senior Management’s (Hoveround’s M) -Hoveround’s job opportunities- He is a big time free agent -Voting day tomorrow and asking God to put in the right leaders

RX

Total count: 16

PAX: Crockett, SEAHORSE, Tom Sawyer, letc, Vandelay, Big Sky, SOL, Captain Jack, Leroy Brown, Ta-Da, Buddy the Elf, Steak Knives, Wahlburger(Kyle Kinder), Showboat

FNGs: None

Other PAX: Skoal Bandit - Charlotte

Warmarama 11 burpees oyo 11 arm circles x IC 11 cherry pickers x IC 10 squats

The Thang Circuit - Stations Rows Curls Weight Ball Swings with Partner Squat thrusters from down to overhead Flutter kicks Goblet squat Bell twist swings 3x each arm Repeat or PAX oyo 43-ft buckets of dirt carried down and back as the timer

My words of wisdom: Write out the 8-Block.  If your going to be intentional be intentional.  This year I want to grow more in leadership and grow more into the man God created and called me to be for the people and community  around me.

COT:
-Raising teenagers well, Whalburger shared. -April 27 The Goat Ruck for brother @goat

Total count: 16

PAX: Jingle, Bambi, E6, Kramer, Butterfly, Bedlam, Drip, Bartman, Snooki, Cherrypicker, NAPA, Allman Joy, mr.kotter, Smuckers

FNGs: FLEER

Other PAX: none

WARMARAMA 34 SSH IC 10 MAMBA NIGHT CLUBS IC 10 MERKINS

COUNTARAMA

THE WORK #1

CABLE SPOOL ROLL LINE FORMATION

  -PAX ALL GRAB A CINDY

  • FIRST IN LINE ROLL SPOOL FOWARD

  • SPOOL STOPS, PAX CALL OUT TOPSIDE WORKOUT/REPS

  • BLOCK BURPEES WERE CALLED OUT A LOT THIS AM

  • Block Merkins, Overhead press, Block Squats, Big Boy’s, Block Rows, Curls, block burpees,

THE WORK #2

ROTATING COUPON CIRCUIT

  • TIMER : RUN OUT, 3 MERKINS. RUN BACK

COUPONS :  - HEAVY LEAD DIVE HARNESS                                -SQUATS                       - CHAIN, CHAIN BREAKERSx2                       - LARGE PIPE WRENCH- SWING                       - SHACKLE ROWS, OVERHEAD PRESS, WIDE ARM LIFTS, UPRIGHT ROWS                       - LOG - UPRIGHT ROWS                       - LARGE WRENCH- FAST CURL                       - MERKINS, BIG BOYS, PLANK

RECOVER COUNTARAMA NAME-A-RAMA WELCOME FNG FLEER COT

IT WAS AN HONOR TO LEAD AND EVEN BIGGER HONOR TO BE THE NEW MAMBA MONDAY SITE Q. IM STRONGER WITH YOU GUYS.

ROUND UP ONE OUT

Total count: 9

PAX: Rawhide, Hoosier Daddy, Tombstone, Lightning, Inches Short, hooch

FNGs: None

Other PAX: Princess Peach and Brick City

Matt Foley being the true HIM he is stepped up to Q and made up a solid workout on the fly with the perfect combo of legs and upper body ???????? We welcomed back Lightning from all of his traveling and Inches Short paid a visit down south and is sure to never make that mistake again. Prayers for all of our F3 brothers who have recently lost loved ones. Keep reaching out to your fellow pax. #morethanaworkout

Total count: 13

PAX: 10 count, Allman Joy, Onset, Crockett, Inches Short, R2, Dollarweed, Dad Joke, Buddy the Elf, Special K, Jingle, R-X

FNGs: None

Other PAX: None

Warmups: Side Shuffle Circle x 20 Good mornings x 5 Michael Phelps x 10 Worlds Greatest Stretch Motivators

Line up around perimeter of the basketball court. Always facing the ocean, run 3 laps. Forward, side shuffle, back peddle, side shuffle.

Merkin Hellevators 5, 10, 15, 20

Mosey to the field and partner up.

Pax 1: run to the far end of the field, perform 3 Navy Seal Burpees and run back to meet your partner. Pax 2: Jack Webb - 4 Lunges to 1 Shoulder Tap/Plank Jack Merkin. Increase ratio each round until both partners make it to the end of the field.
Run this routine back to starting line.

Plank Pullup/Dip Cirlce All Pax gather around the pull-up bar. Each pax will do as many pull ups as they can while the rest of the pax alternate between high and low plank. Modification is knee ups or hangs. Repeat this with dips for round 2

Welsh Dragons Bear Crawl forward 4 paces, perform 1 merkin, 1 plank jack, 1 double count shoulder tap. Rinse and repeat 5 rounds increasing the exercise by 1 rep each round. Go all the way across the basketball court.

Gassers: 2 rounds.

10 minutes of Mary

COT: prayers to stop gun violence. Prayers for my coworkers son, Lucca. Congratulations to 10 Count for winning the poker run with a Full House (10’s and 7’s). T-claps to Allman Joy for running the latest round of the poker run.

Thanks for showing up in the wet gloom this morning boys! It was a pleasure to lead you this morning. Go earn the day, take the energy created during the workout and do something amazing with it. Love you guys - Steak Knives out

Total count: 10

PAX: Crockett, R-X, R2, Jingle, 10 count, Inches Short, Allman Joy, The Mountie, Hammer Head

FNGs: None

Other PAX: None

Warmarama The thang 6 rounds of Burpees Merkins Lbcs Squats W a mosey and cherry pickers in between Mary Cot: Gun violence Prayers for pax and families of F3

Total count: 2

PAX: Worms

FNGs: None

Other PAX: None

Warmarama Thing 1: Jump Rope Circuit 1-minute jump rope 1-minute calisthenic 5 x Cycle Thing 2: Mary COT

Total count: 8

PAX: last, Bedlam, Mile High, Washed Up, Pumpkin Pie Chart, mr.kotter, morpheus

FNGs: None

Other PAX: None

coupon stations timer- farmer carries the 50's -battle rope -30's curls -40's goblet squat -50kb deadlift -60 sandy C&P -50 sandy rows -25's thrusters a couple rounds of Mary to break it up.

today warrants a Dixie Chick style memoir: Last, was at workout #1 in Cape Fear! Bedlam, can't stop, won't stop, just keep rocking! Washed up, hates thrusters PPC, was lured in with a promise of no running Mr. Kotter, would rather have gone running Mile High and YHC, regaled glory days in Colorado Morpheus, murdered us with 50 American hammers to close

Total count: 15

PAX: Slackbot

FNGs: None

Other PAX: Triple Threat et al

Downrange @ The Highlands - Run with Pain Stations @ F3 The Frontier (NJ)

3 runners went off to run 4-5mi 12 for a 3 mi run with 2 pain stations:

#1 10 x Imperial Walkers 10 x Dark Troopers 10 x TIE Fighters

#2 Hold high plank - do 6th man introduction Hold low plank - same 20 x IC Hand release merkins

5 minutes of Mary

Countarama 15

Nameorama

Welcome FNG Daisy Dukes (friend, college roommate, best man at my wedding)

NJ convergence at the beach 6/22 (Longest Day)

As expected, F3 is alive and well outside of the Cape Fear. Great bunch of guys up here and an honor and privilege to Q with their Nant’an Triple Threat

Total count: 13

PAX: Yak, Sparky, Chardonnay, GTA, OTC, Rip Rap, The Processor, Wapner, The Alchemist, Offering Plate, EOM, Chop Shop

FNGs: None

Other PAX: None

Warmups:

SSH IC x 55

Main Thang:

runners ran and Ruckers rucked

Cot:

Prayers for Chop Shop daughter’s friend, Lexi, who has cancer

Prayers for Under Sieges Dad, Duke, who is having eye issues and has an appointment this morning

Total count: 7

PAX: Onset, Flight Nurse, Dixie Chick, Buddy the Elf, Raygo

FNGs: None

Other PAX: Super Mario

Warmup: Silent Seal Clap x 30 Slow Peter Parker’s x 10 Slow Parker Peter’s x 10 Chain Breakers x 10 Worlds greatest stretch

Ruck Up, split up coupons and move to basketball courts

5 rounds of Welsh Dragons: Bear Crawl forward 4 paces, perform 1 merkin, 1 plank jack, 1 double count shoulder tap. Rinse and repeat 5 rounds increasing the exercise by 1 rep each round. Finish with 4 pace bear crawl, 5 merkins, 5 Plank Jacks, 5 double count shoulder taps.

Grab all coupons and utilize the perimeter of the basketball court.

The Farm: The tombstone will be the timer: walk clockwise around the basketball court until the TS meets up with the group. All other coupons will be moved counter clockwise in the following way:

The blob: clean and toss 60 pound SB: bear crawl drag 60 pound SB: over the shoulder toss 80 pound SB: Lieutenant Dan’s Tire: Tire Flip

When the 2 groups meet, everyone drops coupons and does 3 Kraken Burpees.

At 6:05, begin the return to the AO.

6th man: Flight Nurse shared his journey with F3

COT: praises for Flight Nurse’s 2.0 Grace and celebrating who she has become. Prayers for my Co-Workers son Lucca. Prayers for Goat and The Hoff.

Thanks for a great morning boys! I love starting out my day with you all. Praises to Onset for being an awesome dad to Super Mario. That little guy has no idea how important these experiences are in helping to shape his life’s path. And praises to Super Mario for being a motivator to all us old guys in the gloom.

Go out and earn your day today fellas. I love you all. Steak Knives out.

Total count: 18

PAX: R-X, Hammer Head, Bambi, Jingle, NAPA, Inches Short, Dollarweed, Bartman, Allman Joy, Crockett, 10 count, Cherrypicker, Butterfly, Wahlburger(Kyle Kinder), R2, E6

FNGs: None

Other PAX: Napoleon Dynamite

Warmarama -SSH -Chain Breakers -Toy Soldiers

Grab a rock and mosey to the Disc Golf Course

Instead of a frisbee we used a light up football.

The thrower calls it the exercise and we complete 25 reps

While the ball is being thrown the remaining pax rifle carry their rock to the pin.

A burpee for every throw over par

We made it through 10 holes

Mosey back to the AO

Prayers for GOAT

Total count: 4

PAX: Tombstone, Matt Foley, Hoosier Daddy

FNGs: None

Other PAX: None

EC started at 5 Mosey to warm up 2.5 mile loop 15 min cool down stretch Cot Prayers for Hoff Prayers for CF pax Prayers for Nhcs employees

Total count: 2

PAX: Wahlburger(Kyle Kinder)

FNGs: None

Other PAX: None

EC: 5.5 mile run

Warmorama: 10 chain breakers 50 SSH 50 seal claps

Thang 1: Atlas Games -team ball challenge -get a partner and a stone -5 minute timer, 6 rounds, you and your partner work together to get AMRAP!

  1. Shoulder the stone-100+
  2. Shoulder press-200+
  3. Rows-150+
  4. Calf raises-150+
  5. Chest press-240+
  6. Curls-150ish

Thang 2: Atlas 800 -you and partner work together to run stone a half mile!

Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wahlburger as he builds that foundation!

Announcements:

-The Poker Run: There are specified poker stops throughout the week. If you attend that workout, you get a card. At the end of the week, everyone plays their best 5 card hand. Winner gets the belt! (Yes we have a belt) Poker Stops:

  1. Friday 2/23-Gains and Growlers (2 cards. 1 for the beat down and 1 for F2)
  2. Saturday 2/24- Combine
  3. Monday 2/26- Screaming Eagle
  4. Tuesday 2/27- On the Edge
  5. Wednesday 2/28- Stingray ( @The Alchemist VQ)
  6. Thursday 2/29- Battleship 43
  7. Friday 3/1- Arrowhead
  8. Saturday 3/2- Iron Island
  9. Saturday 3/2- Baywatch Bonus Cards:
  • VQ: Extra Card
  • Attend any F2 or F3 event during the week: Extra Card
  • Bring an FNG: Extra Card
  • Bring a PAX from the Kotter list: Extra Card
  • Saturday Cannonball Run: Extra Card (1 for Iron Island, 1 For Combine, 1 Extra for completing the cannonball run)
  • You can earn a card if you are Qing another location that day or posting downrange.

-Okay gentleman all of the sections of New Hanover County Department of Health and Human Services are in a challenge to see who can collect the most non-perishable items for our food pantry between now and February 29, 2024! I want my section to win! My team is regularly pulling food from this pantry to give to those in need who come to our office and whom my staff visit! Please help me raise the most and support this community! I EC and pre-blast pretty much every day so if you see me somewhere, please give me donations or let me know you have them, and I’ll come to you! Thank you in advance for your kind consideration!

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: on 3/16 -location/task: TBA

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

Reminder: “ How you do anything is how you do everything.”