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Total count: 5

PAX: Chuckles, Fire In The Hole, Michelin, NAPA

FNGs: None

Other PAX: None

Welcome to F3 Mission statement Not a professional - work out at your own risk, but we have opportunity to get stronger together both mentally and physically.

Warm a Rama:

Side straddle hops IC 20 Monkey Humpers IC 15 Mamba Nightclubs IC 20 Seal Claps IC 15

Grab a Block coupon- walk over to parking lot. Jog down and back to get the legs warm.

The Thang:

Split into two teams:

Team 1:Napa & Fire in the Hole Team 2: Sugar Rush, Chuckles, Michelin

4 rounds of the following: 10 Manmakers (Burpees with coupon) 20 Overhead coupon presses 30 KB swings with coupon 40 Goblet squats 50 Incline Block Merkins

Once completed run 1 down and back other side of parking lot and complete as many an exercises you can for your team until the 6 finishes. Winner will be total cumulative count of completed ab exercises.

Rd 1: Block ups (V-up w/block) Rd 2: Block flutter kicks (solo count) Rd 3: American Hammer (w/block) Rd 4: would have been incline block Mountain Climbers (didn’t make it to Rd 4)

We all stopped where we were at 6:09 and ran the last down and back together.

Team 1: total ab count 501 Team 2: total ab count 394

Would not have been able to do this OYO mentally or physically today without these PAX. Stronger together ????????????

Thanks for coming out to MBP today fellas. Privilege to be out there with you. ????????

Total count: 15

PAX: Steak Knives, earbud, Spandex, Flight Nurse, Leroy Brown, Pumpkin Pie Chart, Hahvard, Busted Grill, Tiny Dancer, Overbite, hoveround, letc, Captain Jack

FNGs: None

Other PAX: Shotgun

WARMORAMA Merkins Imperial Walkers Pebble Pickers

THANG

Mosey to Pull up Bars Spilt into 3 Groups 1.Merkins @Parking Blocks 2. Gas Pumps @ Goose Poop Island 3. 20 Bonnie Blairs @ Top of Steps

Rotate as the Bonnie Blairs are the timers... 4 Rounds.

Mosey back to the AO

COT

Total count: 5

PAX: Jingle, niles, mr.kotter, Tripwire

FNGs: None

Other PAX: None

Warmed up then headed over to the light side of the park for The Gerbil Wheel Speedwork day. Stolen from BigSky, we ran a baseline lap (1 min) then added two parking spaces each lap and had to hit the same time. Got all the way up to the top and then worked out way back down. Good discussion about Speedwork and lactate threshold and who knew (Niles did!) that lactate plays an important role in managing stress! Anyways great interval run with a great group of guys! - COT seize the day my friends and pour into the 6 in your lives. It was an honor and a pleasure! - SOL

Total count: 8

PAX: Lightning, Schlomo, Hoosier Daddy, Tombstone, Franks, Gumby, Teachers Pet

FNGs: None

Other PAX: None

Brought the heat this morning. Had a blast leading these highly motivated men. Veterans park delivered a beatdown!!! Focused on arms, core, legs. Sprints kept us moving!! Rawhide out ???? ????????????????????

Total count: 8

PAX: Kramer, Dixie Chick, Not Yet, Gump, Skynet, WNBA, Raygo

FNGs: None

Other PAX: None

Skynet, from a remote location in the early hours of the gloom, voluntold someone else to Q.

The seven men beginning the workout did their best impersonation of a healthy P90x3 athlete, with comical efforts at proper stretching.

Then after placing a phone call in the middle of the warmorama, the Q decided to take everyone under a dimly lit beach house to grab heavy things.

In the midst of our strategic exit of said location, WNBA couldn’t help but point out the perfect new potential AO location and proceeded to rightly EH vulnerable PAX to accelerate the Megalodon AO’s.

There was a comment about the genius of taping the edge of a cinderblock from Raygo as we proceeded to our THANG location.

We set up seven different stations and then gladly added an eighth because the man, the myth, the legend, Skynet HIMself, arrived in a borrowed vehicle just in time to encourage all PAX with a few words.

We pushed, we pulled, we lifted, we squated. We shared lessons learned, we made heartaches heard, and thanked JESUS as we did our best to live third.

Praying for Wapner’s M and whole family. Thank You JESUS for your Goodness and Faithfulness through every circumstance.

Always an honor and a privilege,

Beauty

Total count: 8

PAX: Kramer, Dixie Chick, Not Yet, Gump, Skynet, WNBA, Raygo

FNGs: None

Other PAX: None

Skynet, from a remote location in the early hours of the gloom, voluntold someone else to Q.

The seven men beginning the workout did their best impersonation of a healthy P90x3 athlete, with comical efforts at proper stretching.

Then after placing a phone call in the middle of the warmorama, the Q decided to take everyone under a dimly lit beach house to grab heavy things.

In the midst of our strategic exit of said location, WNBA couldn’t help but point out the perfect new potential AO location and proceeded to rightly EH vulnerable PAX to accelerate the Megalodon AO’s.

There was a comment about the genius of taping the edge of a cinderblock from Raygo as we proceeded to our THANG location.

We set up seven different stations and then gladly added an eighth because the man, the myth, the legend, Skynet HIMself, arrived in a borrowed vehicle just in time to encourage all PAX with a few words.

We pushed, we pulled, we lifted, we squated. We shared lessons learned, we made heartaches heard, and thanked JESUS as we did our best to live third.

Praying for Wapner’s M and whole family. Thank You JESUS for your Goodness and Faithfulness through every circumstance.

Always an honor and a privilege,

Beauty

Total count: 8

PAX: Kramer, Dixie Chick, Not Yet, Gump, Skynet, WNBA, Raygo

FNGs: None

Other PAX: None

Skynet, from a remote location in the early hours of the gloom, voluntold someone else to Q.

The seven men beginning the workout did their best impersonation of a healthy P90x3 athlete, with comical efforts at proper stretching.

Then after placing a phone call in the middle of the warmorama, the Q decided to take everyone under a dimly lit beach house to grab heavy things.

In the midst of our strategic exit of said location, WNBA couldn’t help but point out the perfect new potential AO location and proceeded to rightly EH vulnerable PAX to accelerate the Megalodon AO’s.

There was a comment about the genius of taping the edge of a cinderblock from Raygo as we proceeded to our THANG location.

We set up seven different stations and then gladly added an eighth because the man, the myth, the legend, Skynet HIMself, arrived in a borrowed vehicle just in time to encourage all PAX with a few words.

We pushed, we pulled, we lifted, we squated. We shared lessons learned, we made heartaches heard, and thanked JESUS as we did our best to live third.

Praying for Wapner’s M and whole family. Thank You JESUS for your Goodness and Faithfulness through every circumstance.

Always an honor and a privilege,

Beauty

Total count: 9

PAX: Kopi Luwak, Wind Bag, Yak, Under Siege, blood donor, 10 count, Goat, Bing

FNGs: None

Other PAX: None

Warmsyupsy Lazy Pagoda, gravel pickers, SSH, 1-2 min stretch legs. Send off ruckers. Runners for up on Q column formation to do 1-mile Indian run.

Make our way over to the skate park parking lot. Thang 1: Speedwork: Timed exercise 1 min on 30 sec rest. Starting line is demarcated by orange cones that are staggered at 10 pace increments behind the start line. Run 1 lap within 1 min rest for 30 sec, rinse repeat. Each successive lap become longer because the startling line is shifter further and further from the finish. Went for 9 iterations (9 laps) at 70-80% effort.

Thang 2: Points Race. Not timed. Maximum effort. Winner doesn’t do burpees. Everyone else doe #burpees based on # laps for the race. We did 1-2-3 lap races. Rest lap (walk in between to get heart rate down). Time.

Head back to AO. Workout complete.

COT prayers for Warner’s M and for 10-count. Amen.

Milton out!

Total count: 13

PAX: Banjo, DadBod, DEP. DAWG, Gravity, morpheus, niles, PomPom, SOL, SPK, Tiny Dancer, WNBA

FNGs: None

Other PAX: #Tripwire

SOL led the runners, YHC led the Ruckers at a sub-#Goat pace. Awesome mumblechatter!

Total count: 12

PAX: Skynet, Snooki, Steel Plates, Sunrise

FNGs: None

Other PAX: Spruce Goose, Lost Boy, Pez, COLA, Get Smart, Gillian, Wild Wing

Intro, mission Warmup: SSH’s, toy soldiers, little baby arm circles, squats, windmills The thang: Dora, this group of super high IQ gentlemen grabbed the concept with only a few needing multiple explanations: 100 merkins, 150 heels to heaven, 200 Bobby Hurleys while partner ran the field and did 5 sit ups. Attempted to contact Steel Plates for a run by of his house with no success, but we decided to do it anyway. Couldn’t pass the wall without some step ups and dips then on to SP’s house. Rabbits led the way, turtles brought up the rear. Way ahead of us as usual Snooki already had SP out and ready for a ride to AO. Good to have SP with us. Expecting some walker gymnastics next time! Mosey back to AO, rabbits and turtles again. No time for Mary. Counterama, namearama, COT: Please note the near perfect Namerama, surely next time there will be a hushed silence when BG breaks out the SMARTPHONE!! Prayers for Steel Plates, Cardinal’s family and Wapner’s wife and family. Thanks for the opportunity, BG Looking forward to some VQ’s in the upcoming weeks!

Total count: 21

PAX: Chernobyl, Skynet, Crockett, Southie, Snooki, Steak Knives, crosswalk, Allman Joy, Dumbledore, Kramer, Sugar Rush, Oaken, Jingle, RoundUpOne, SEAHORSE, Dogwood, hoveround, CrepeFace, Wahlburger

FNGs: Lemon Drop

Other PAX: None

WARMARAMA 24 SSH 10 Gravel Pickers 24 Mamba Night Clubs 10 Toy Soldiers 10 Copperhead Squats 10 count Wall angels

Indian Run around track/street while tossing a ball. If you dropped it group had to do 2 burpees

DORA 100 Step ups (burpee every 10), 200 Incline Merkins, 300 LBCs, Timer is carrying coupon to playground and back

COT Prayers for Wapner's wife and Crepeface's sister. Allman Joy completed OAR challenge. Named FNG. Tclaps for Crepeface, 1 year sober! Thanks to everyone for coming out and supporting THE SWAMP Hard Launch!

Total count: 5

PAX: Amy Grant, Hammer Head, The Mountie 910-538-0440 (ICE contact Kirsten 910-599-0070), R-X

FNGs: None

Other PAX: None

It was a beautiful morning at the Carnival......all but some eerie sound Amy Grant and I kept hearing coming from the beach. I swear it sounded just like a train? Oh well, didn't deter us. 5 HIMs knocked out the "Kiowa" workout (borrowed from GRT). It went like this:

Warmarama, grab rucks and bags and head to the beach.

Ascending ladder of Ruck Merkin, Ruck 4ct Mtn. Climber, Sandbag clean & toss (1,3,5,7,9,11,9,7,5,3,1). It was tougher than it looks on paper.

Wander around the beach switching b/w ruck rifle and farmers carry. Hit the boardwalk for some weighted Mary and then back to the AO for ruck step-ups.

Thanks for a great morning!

COT: Prayers for healing for Hammer Heads M. Prayers for Wapner and his family. Thanksgiving for this group and another great day of F3.

Total count: 3

PAX: Pledge, Wind Bag

FNGs: None

Other PAX: None

Conditions: 33 degrees and clear skies

warm-o-Rama SSH IC 24 Mamba night clubs IC 8 Soulja boys IC 8 Alabama prom night IC 20

The thang

Mosey to covered area 11s- Inch worms and box jumps

Mosey around the lake and stop at each picnic shelter for 3 exercises. 1 minute for each exercise.

Shelter 1: Dips Step ups Shoulder taps

Shelter 2: Derkins LBCs Low plank

Mosey to skate park 2 rounds of get out of the bowl. 15 LBCs on one side of the bowl. Down and out the other side with 10 merkins on the other ledge. (Pledge led us with this great exercise)

Mosey to around lake to last picnic shelter Big bois Flutter kicks Monkey humpers

Mosey another lap around the lake back to the AO flamingos, 10 each leg

Recover, recover

COT Remembering the legacy of MLK Wapner’s M The swamp hard launch tomorrow

MAMBA OUT

Total count: 47

PAX: 10 count, Beauty, Bedlam, blood donor, Buckeye, California Love - F3 BRUCO, Dirty Bird (F3 BruCo), Dogwood, Drip, EOM, Fire In The Hole, Flight Nurse, FreeFlow, Gandalf, Gump, Jingle, knee high 2, Kramer, Leroy Brown, letc, Milton, NAPA, niles, SEAHORSE, sir_mix_a_lot, Smuckers, Snooki, Sparky, SPK, Steak Knives, Tom Sawyer, Chuckles, Stiffler, RoundUpOne, Southie, Dumbledore, smallthings, WNBA, Goat, R-X, mr.kotter, Chernobyl

FNGs: Ethan-T-Ball, Bryce-Col.Jesup

Other PAX: R2, Lil’Red

Mission Disclaimer 5 Core Priciples

WarmOrama Gravel Pickers IC x8 Mamba Nightclub IC x24 Arm Circles IC x8 forward Arm Circles IC x8 backward Plank, 5 Merkins x2 Toy Soilder IC x8

Mosey to Gregory ES steps

Ruckers took off

Tha-Thang Time Keeper up & down steps 4x while partner begins their... 94’s

  1. 94 SSH
  2. 94 LBC
  3. 94 Mt. Climbers
  4. 94 Flutters
  5. 94 Raise Tha Roof
  6. 94 Mamba Squats
  7. 94 Oblique Crunch 47 LBC sigh 45/47 per side
  8. 94 Seal Claps

Mary

  1. LBFC x8
  2. Australian Snow Angel IC x8
  3. Starfish Crunch IC x8
  4. Superman’s IC x8
  5. Reverse Crunch IC x8
  6. Dead Bug IC x8

Non-HC Burpees: 17 OYO

CoT 2-FNG Announcements Prayer Request Prayer 2nd F @WhiteFront

Total count: 12

PAX: FIZZ, FreeFlow, SPK, Buckeye, Jingle, 10 count, blood donor, Dumbledore

FNGs: Rooster

Other PAX: Raven, Bleotch

Mission Welcome to run workout via phone by Lil Red

4 mile run 2 mile ruck option

24 SSH 8 burpees CoT Updates- Southern Ultra, Mamba Monday Convergence Each Pax shared thru workout what MLK and unity means to them.

Prayer Hold On

Total count: 20

PAX: Leroy Brown, Jingle, SPK, morpheus, Bedlam, Showtime (D DMeza), Kramer, Nightclub, Gandalf, FreeFlow, FIZZ

FNGs: SWISS, STAGE HAND, Addai, AJ

Other PAX: PiggyBack, Thrope, Mudman, Primetime, MindBlown

WarmOrama: Toy soldiers ICx8 Mamba nightclub ICx8 LBC ICx8 DARK TROOPERS ICx8 SSH ICx8

EMOM 1-minute work - 20-second rest

Station 1:

  1. High Knees
  2. Mountain Climbers
  3. High Knees
  4. Mountain Climbers

Switch

Station 2:

  1. Bear Crawl
  2. V-Ups
  3. Bear Crawl
  4. V-Ups

Switch

Station 3

  1. Air Squats
  2. Merkins
  3. Air Squats
  4. Merkins

Switch

Station 4:

  1. Side Straddle Hops
  2. Calf Raises
  3. Side Straddle Hops
  4. Calf Raises

Switch

Station 5:

  1. Carolina Dry Docks
  2. LBC
  3. Carolina Dry Dock
  4. LBC

MERRY/ ????Lock Sharing

Flutter Kicks/ Scratch shared BigBoy Sit-Ups/ Nightclub shared LBC/ Gandolf shared Dead Bugs/ FreeFlow shared Mamba Nightclub/ Fizz shared

Non-HC Burpee’s x13

NameOrama FNG’s Swiss and StageHand

Announcements:

  • 0800 Sunday Blackmen Run
  • 4 pm Sunday FreeFlow performance Dead Crow Comedy Club
  • 4 pm Sunday KneeHigh2 Community Interfaith Service Warner Temple AME Zion ⛪
  • 0530 #MambaMonday 2nd Annual MLK Day Convergence
  • 6-7 pm Wednesday Bedlam to Q #TheOctagon @UNCW

Prayer, HOLD ON, All Men

Team Pic

Coffeeteria The Roastery

Total count: 23

PAX: Flight Nurse, Busted Grill, Sunrise, Heisenberg, Blue Steel, Steak Knives, Snooki, Chocolate Box, Beauty, Cousin Vinny, Chop Shop, blood donor, 10 count, Milton, Beater, Dixie Chick, Pez, Skynet, McFly, Not Yet, Dutchy, doobie

FNGs: Dutchy

Other PAX: None

Warm-o-rama

  • Side straddle hops, gravel pickers, windmills, imperial walkers, goofballs, merkins

Dora Workout

  • 100 merkins, 200 big boy sit-ups, 300 air squats with 10 burpees in between

Lunge across park field while partner runs length of field and replaces partner for lunge

Mosey to Cindys, then paired up with partner carrying the Cindy to the beach

AMRAP

  • Cindy curls while partner completes 25 air squats

Bonus polar plunge for brave PAX!

Return Cindys to their home and return to AO via mosey.

COT Prayers for Wapner’s family, Cardinal’s family, and all other mentions. Mamba Prayer. Awesome push and motivation by FNG Dutchy! Great to have him on the team!

Thank you everyone for a great last Q at Baywatch. It’s been a true blessing these past several months and I hope I’ll be seeing everyone sometime in the not too far future. Keep up the motivation in the gloom and keep getting after it!!

King Tut out.

Total count: 8

PAX: The Mountie 910-538-0440 (ICE contact Kirsten 910-599-0070), Whirligig, DadBod, flamer, Lightning, Hammer Head, Allman Joy

FNGs: None

Other PAX: None

EC EMOM merkins for dadbod and flamer. YHC fartsacked and missed the EMOM.

warmorama: SSH, mountain climbers, toy soldiers, mamba squats?, burpees, smurfjacks IC various reps

the thang: mosey to the carnival AO. partner up. one man does box jumps while other man (or older man as YHC's face was frozen and couldn't talk-- so we went with the older man) does shoulder taps x1 min each. x3 rounds. Then mosey to end of boardwalk/back. Second round keep the same partner-- one man does karate kids (switched to iron mikes second round) while older man does peter parkers x3 rounds at 1 min intervals. Kept the same partner and finished with some AROD (150 shoulder taps/100 lunges/50 ww2) before heading back to the AO.

COT: We shared some thoughts and prayed for each other. Prayers up for friends and family of our brother the Cardinal of F3 Knoxville. Pleasure and honor to lead. Amy out.

Total count: 10

PAX: Phanatic, Worms, Huggie Bear, Beaker, Rooney, Munster, Cabana Boy

FNGs: 1

Other PAX: None

Good turnout and workout this morning with a great group of F3-Strong men. We even got a new disciple aka FNG. We started with the following warm up: Side straddle hop 10 Merkins Run in place for 60 seconds 5 burpees Imperial walker Run in place for 60 seconds Hillbilly walker Various Stretch exercises Mossy to pull bars for 11s, ( pull up and tricep dips) Dora: 100 pushups 150 big boy sit-ups 200 squats Mossy to the end of the boardwalk and back to the base.

Total count: 1

PAX: Beater

FNGs: None

Other PAX: None

4:50 EC - Merkin EMOM

Ran to crystal pier

Workouts/yoga on the edge of the pier

Run back on sand

More workouts etc on the docks

Total count: 9

PAX: Crockett, Kramer, Bambi, Jingle, CrepeFace, Dogwood, FNP, crosswalk

FNGs: None

Other PAX: None

Warmarama Dora- kind of Pearls on a string Cot MLK weekend events Q has a phone ICE update

Total count: 11

PAX: Sparky, The Processor, King Tut, OTC, Under Siege, HumpDay, Yak, Chardonnay, Spin Doctor, 2_Scoops

FNGs: None

Other PAX: None

EC: 3 mile ruck-Tut and I

Warmorama:

  1. Follow the leader- when I switch, you switch: side straddle, seal, press, cheerleaders

Thang one: Tortoise and the hare -Ruckers one way, runners the other longer way to the O C E Speedway.

Thang 2: OTE speedway -15 minute race. Ruckers and runners on your mark, get set, goooooo. -who can get the most laps in the allotted time. -King Tut wins with 6!

Thang 3: Tortoise and the Hare -same ways came return to the AO.

Ab work if time left!

Habitat for Humanity: -usually the 3rd Saturday of each month from 7:45am-2:00pm. -Next work day: 1/28/23

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 next week:TBA

Prayers: Tuts move, Wapner wife, Cardinal

Announcements: -Whose going to challenge the Gators for the County Cup!

-Please make plans to join me for the first ever F2 Stingray Luncheon on 1/18/22, 12:00pm at Flaming Amy’s Burrito Barn at 4002 Oleander Dr.

-1/21 Southern Ultra-Team Stingray-join channel we made for details!

Reminder: "Life’s a journey, not a destination, and I just can’t tell what tomorrow brings."

Total count: 8

PAX: Tiny Dancer, Dixie Chick, Flight Nurse, Hammer Head, Steak Knives, Leroy Brown, PomPom

FNGs: None

Other PAX: None

YHC was excited to find out from Steakknives on Thursday afternoon, that a Q slot was available for his first Q at the world famous Fuel Depot . Opting out of EMOM to save my strength for the heroic man vs sand battle about to commence at 0530, I instead went on a Lewis and Clark to plot our epic journey on the Courts of Tennis. Returning to the Lot of Parking , YHC was pleased to find 7 illustrious merry men who had just returned from Merkin EMOM. Hearty greetings were shared and at the appointed half hour, the Box of Boom began to play a most pleasing selection of carefully curated 80s masterpieces. YHC shared his new F3 core principles pnemonic - Fools- free, open to all men, outdoors, led by peers, and ends with a sircle of trust. Yes, I had to spell Sircle with a S to make it fit . Fools we are indeed for forgoing the fartsack and forging further! We hoofed around the loop with packs and sandbags and arrived at the aforesaid Courts of Tennis where a series of ladders, sandbag presses, squats and cleans (3,7,10,13) were completed interspersed with a string of pearls about fear, the role of the amygdala, the roots of sociopathy, and the benefits of engaging and battling fear. We then traversed to the Retaining Wall for a leg-endary engagement- as well as 13 weighted incline and decline Merkins. Prayers especially for Cardinal’s family, friends and church community and for Tiny Dancers son’s friend who passed and the community he leaves behind. YHC is grateful for the men of F3 Cape Fear. We are indeed better together. Niles out. Aye!

Total count: 10

PAX: Snooki, RoundUpOne, McNally, miracle whip, Drip, Smuckers, Quinn - The Real One, Chernobyl, Chuckles

FNGs: None

Other PAX: None

Mamba Bowl 2023! The dates rematch of Georgia and TCU. Divided into even teams

Warmup: Seal claps x24 Chain Breakers x8 Mamba Night Clubs x24

Mosey over to football field, then began the game! 4 Quarters with different work in each

Check the board photo for the full rundown!

Then we searched for Bedlams phone for 5 minutes and ran back to the AO ????.

Prayers/Praises/Announcements:

  • Quinn reminded everyone of doing proper CPR in emergencies. Group talked about how the Q should always have his phone in case of emergency.
  • Miracle Whip came out on a hard day as it would have been the 24th birthday for a good friend who passed. Prayers for him and the Stillwell family in this time. Props to miracle whip for getting out in the gloom and sharing.
  • MLK weekend events, join in on at least 1 if you can!

Total count: 2

PAX: EOM

FNGs: None

Other PAX: None

Merkin EMOM 200 x merkins in 10 min

Total count: 8

PAX: EOM, Chop Shop, Kopi Luwak, Home Goods, Wind Bag, Frosty Pupil, DEP. DAWG

FNGs: None

Other PAX: None

Easy Friday

8 pax came out to Stingray, and behold! We have Frosty Pupil back with us! Awesome! YHC started Warmoramba while EOM and Chop Shop finished up the Merkin EMOM. We did: Lazy pagoda, LBACs, Mtn climbers, chain breakers, and SSH.

Easy Friday:

Mosey to parking lot b. Doing DORA 2-3-4 with Merkins, Air Squats, and LBCs, 150 meter run in between. 200 merkin per 2-man team in memory of F3 Cardinal.

In all rounds complete, Mosey to Skate Park lot to do 4-corners with a ladder progression. 3 rounds at 10-20 -30 reps. Corner 1 (air squat, “not air lunge”), corner 2 Lunges, corner 3 Bobby Hurleys (jump lunges), corner 4 jump squats (not lunges).

Pax were mumble chatter the whole time, griping about Milton and Easy Friday and Leg cramps. Iron sharpens Iron so that one man will sharpen another.

Good times. Mosey back to AO and Homegoods led 30-45 seconds of Mary.

COT:

Good to see Frosty out again, and he’s taking a new path in life. Prayers of healing to him and his new studies. Prayers for Chop Shop and his family. We are here for you Brother. Prayers for Warner’s wife. By Gods grace we ask for healing and calmness during the storm, in His Sons Name we pray. Amen.

Milton out!

Total count: 2

PAX: Chop Shop

FNGs: None

Other PAX: None

EC ruck, fellowship pace, 2-3 miles 0435-0520

Total count: 4

PAX: GEN-X, DadBod, last

FNGs: None

Other PAX: None

Friday the 13th - LLP Warmarama - F13 training

  • [ ] Axe throwers
  • [ ] Grave pickers
  • [ ] Swamp runners
  • [ ] 13 burpees Mosey around lot to Camp Crystal Lake- 13 Merkins at each speed bump. Around Loop down bridge to field. Dora - partner timer bear crawl to stairs, up stair 3 burpees, mosey back
  • [ ] 100 - hand release merkins
  • [ ] 200 - sumo squats
  • [ ] 300 - LBCs Mosey to pull up bars - 13 pull-ups Mosey to BBall Ct - 10 Captn Thors Back to flags COT

Total count: 12

PAX: Snooki, Hahvard, Jingle, Goat, Gump, Magnito

FNGs: None

Other PAX: Colonel, Drill Press, Roadie, Piglet, Chitwood (4 legged Magpie, Bella, Patina, KYD, Tucker)

Warm-A-Rama

Each PAX grabs a cinderblock and mosey to field.

Circle of exercises with blocks, incl Man Makers (x10 is timer), lunges, presses, swings, merkins, ssh, calf raises, diamond merkins, pickle pushers, wide arm merkins, monkey humpers, curls

Return blocks and mosey to AO for Capt. Thor led by Piglet

COT: Prayers for Nashville PAX Cardinal and his family, Bru Co PAX Buffalo’s son’s injury rehabilitation and fundraising, kids struggling in school.

It is an honor and a privilege.

Morpheus out.

Total count: 9

PAX: Cabana Boy, 10 count, blood donor, DEP. DAWG, Home Goods, King Tut, Milton, Wind Bag

FNGs: None

Other PAX: None

Warmups:

5 burpees Hillbillies Big arm circles Mer-Mans Dog 2 Cobra stretch

Main Thang:

Dora with sandbags and atlas stones

100 curls 200 rows 300 press

Partner lifts the stone 3 times then rifle carry for 5 steps. Repeat until done.

COT:

TobyTalk tonight at La Coasta in Porters Neck