Total count: 10
PAX: milton, Crockett, Mile High, Captain Jack, Wipeout
FNGs: none
Other PAX: Marvel, Legend, Bobby Knight, Fusion
Warmorama Side Straddle Hop Bonnie Blair Dark Trooper Mamba night club/Sun Gods/Raise the Roof
BBP Circuit
1 PAX: Bag Carry
Leads 10 big boys in cadence
Lion King
Mountain Climber
Grave Digger
Happy Feet
Cindy Swing
Stinky in the woods
Heavy Freddy
Weighted Punches
Tour de Humper- Mosey with Monkey Humpers at the speed bumps Round out Mary
Total count: 10
PAX: UNO, Blackout, Blart, Jingle, Matt Foley, Rawhide, Teachers Pet, Tombstone
FNGs: None
Other PAX: Power Clean - St Louis (Jeffco Region)
Starbucks run/walk at the most casual AO in the nation. Welcome back UNO and Power Clean in town for all this weekend’s festivities. Thoughts and prayers for all our injured brothers out there and for all the pax representing F3 this weekend ????????
Total count: 4
PAX: Animal House, Buddy the Elf, WNBA
FNGs: None
Other PAX: None
WNBA for an EC run DadBod for a EC mall walk
4 intrepid warriors met for a session of yoga and mumblechatter/trash talk.
topics of the day: -wnba should do gte -buddy's 12 foot surf board (it's 10'8) -animal house can't squat -the rat (if you're hungry) -looking forward to gte (being over) -nobody listens to DadBod -blisters, tape, and body glide -gte snacks -wnba will run a 10k and eat corn -inspector oui-oui has an awesome stache
and other sundry items...felt great to get a good stretch on with these guys.
Total count: 6
PAX: 10 count, Geiger, UNO, Pumpkin Pie Chart, Under Siege
FNGs: None
Other PAX: None
WARMARAMA
SSH Mountain Climbers Chain breakers
THA THANG
4 suites
Spades = clean and press Clubs = goblet squats Hearts = curls Diamonds = chest press
Ring of fire
COT
Prayers for strength and endurance to everyone participating in GTE
TobyTalk tonight
Total count: 5
PAX: letc, Tripwire, Blue Steel, Sister Act
FNGs: None
Other PAX: None
Warm-O-Rama: Mountain Climbers x 20 IC Plank Jacks x 10 IC High Knees x 10 IC
Review the principals of good hill running form:
Head out to Long Leaf Hills to run the hills and put our principals into action. All PAX got in 4+ miles. Strong work by all!
COT: Prayers for Crocket’s M and their family. For LETC and Brackish as they travel.
Pixel Pusher
Total count: 5
PAX: Jingle, Bedlam, Smuckers, SOL
FNGs: None
Other PAX: None
We ran the path of the 1898 massacre We ran past Thailan hall where the white Declaration of Independence was read to a large group prior to the massacre We then went to the original meeting point of the mob- the old library between 4th and 5th on market We then moseyed to the location where the Daily Record once stood From there we ran through the Brooklyn area of town where the majority of the violence took place We finished at the 1898 memorial on the corner of Davis and 3rd. On the way back we discussed the aftermath and the fallout of this devastating event COT: Prayers to the City Prayers for the families who lost everything that day in 1898 Gte- rally tomorrow King builder 7 Saturday Grow school Saturday Grow ruck overnight Chupacabra Dec 2 Christmas party Dec 8 Southern ultra January
Total count: 5
PAX: Hoosier Daddy, Tombstone, flamer, donut
FNGs: None
Other PAX: None
Turns out having a “Mystery Q” means it was a mystery to everyone who the Q would be at Affordable Thursday this morning. But in true Screaming Eagle fashion we all stepped up, chipped in, leaned on each other when we needed to and completed a total body beatdown together. Strong work boys ????????????????
Total count: 5
PAX: Wahlburger, Liberty, Oaken, close-up
FNGs: None
Other PAX: None
Warmarama. 12 min Mosey run in front of school 12 x Calf Raises OYO 12 x IC deep squats eyes closed 1 ft left balance 10 sec eyes closed 1 ft right balance 10 sec eyes closed 20 x Shldr Tap Merkins oyo The Thang Mosey to Basketball Courts. Station 1. Partner 1 shoots till scores Partner 2 Merkins. After 5 minutes Switch stations Station 2 Soccer Field. Dribble soccer ball to end of field shoot on goal and dribble back Partner 2. Big boys After 5 min Switch Station 3. Medicine Ball. Field 39min Throwing back and forth on one leg Throwing side throws Station 4. Tee ball and squats and burpees If partner 1 fails to hit ball beyond line Partner 2 does burpees otherwise hold squat if not batting Mosey back to AO Announcements COT: friends and family with cancer Our community and areas where we influence and the front lines of Heath, Safety, and County Dogwood out.
Total count: 2
PAX: Animal House
FNGs: None
Other PAX: None
EC: Tabattas with animal
Warmorama: No one else showed up….WNBA…..we were already warm….so we just got after it!
Thang 1: Ruck with Stuff -ruck alternating things every 5 mins. 30 plate and 70ish sandbag. -took it to the beach too which always adds extra suck!
Prayers: Give us the strength to bear the weight of these moments.
Announcements:
-November 18, Waxhaw hike to Caudle Cabin. Seek out Flex on Slack Nation.
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 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!!!
-Stingray Team members needed for Southern Ultra!
-Dec 9th Reindeer ruck.
-Dec 8th xmas party
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.p -Next one: 12/9 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Flytrap Brewer 319 Walnut St Wilmington, NC 28401 -Grimmburger will be there!!
Reminder: “If you change the way you look at things, the things you look at change.”
Total count: 5
PAX: Pumpkin Pie Chart, Pledge, Sparky, Home Goods
FNGs: None
Other PAX: None
Tan the loop around the park to the pull-up bars. 5 rounds of 5 hrm, 5 pull-ups, 5 dips, rand to the shelter 10 lbc’s, 10 big boys, 10 heels to heaven, ran to the swings 5 Bonnie Blair, 5 jump squats holding on swing, 5 deep squats. Then mosey to tennis courts 10 lunges, bear crawl to other side and 10 groiners, then mosey back to AO.
Total count: 8
PAX: Bartman, Captain Jack, Kramer, Tiny Dancer, Dixie Chick, Sister Act
FNGs: None
Other PAX: Wood rider- F3 Chattanooga
Warm o rama Gravel pickers Abe vegoda 24 Mamba night clubs IC 8 burpees oyo 24 SSH
The Thang:
the thang:
snake run from AO to picnic shelter
5 derkins on fence
bear crawl 5 paces double count
5 merkins
Crawl bear back to fence
Continue to 50
mosey to basketball courts
Circle up at mid court 100 squats, 10 sec hold on the 10’s
PAX at baseline
8 big bois, run to half court
24 Kobe Bryants, run to other baseline
8 big bois80 sec balls to the trees
Dora 100 calf raises 200 LBCs 300 flutter single count
Other pax goes up and over the cargo net.
knock out once out, mary 4 on 4 full court for 3 min
Mosey to AO
COT
Total count: 4
PAX: Wahlburger, Pixel Pusher, morpheus
FNGs: None
Other PAX: None
Warmerama: Seal claps, Mamba night club, Pebble pickers, Imperial Walkers, 5 burpees.
the thang: Station 1: 20 incline merkins 20 dips, bear crawl to playground for 20 heels to heaven and 10 4ct. Freddie mercury. back and forth for 10 minutes.
Station 2: at far shelter 20 step ups and 20 calf raises. - non-mosey around lot then do 20 plank jacks and 20 4ct. mountain climbers. rinse and repeat for 10 minutes
Station 3: at coupon cliff, 20 curls and 20 overhead press, mosey to entrance for 20 monkey humpers and 10 big bois. rinse and repeat for 10 minutes
COT and announcements
Total count: 21
PAX: letc, Trump, Tank, bluesteel, Hush Money, Beauty, Buddy the Elf, Ugly Stik, Chinese Downhill, NAPA, Goober, Brackish, Pickler, Fancy, AchyBreaky, Dad Joke
FNGs: Huggie Bear
Other PAX: Beetle Juice
Warmarama Side Straddle Hop x20 Gravel Pickers x20 Imperial Walkers x20
Run Group Depart from AO, run to Wrightsville Beach Gazebo and back (4 1/4 miles)
Ruck Group Depart from AO, ruck Wrightsville beach loop (2 1/2 miles)
King Builder 11/11 0700 on the USS North Carolina!
Total count: 7
PAX: Steak Knives, Flight Nurse, R-X, Hammer Head, Kramer, Snooki
FNGs: None
Other PAX: None
EC: 3 mile ruck me and Flight ran then rucked
Warmorama:
Thang 1: sand bag -fill the bag completely and securely. -get it to truck -fill another then repeat trying to fill as many as you can.
Thang 2: load bags and get them squared at Donuts crib.
Prayers: Give us the strength to bear the weight of these moments. Wapners wife. Crockets wife.
Announcements:
-November 18, Waxhaw hike to Caudle Cabin. Seek out Flex on Slack Nation.
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 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!!!
-Stingray Team members needed for Southern Ultra!
-Dec 9th Reindeer ruck.
-Dec 8th xmas party
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.p -Next one: 12/9 -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: “If you change the way you look at things, the things you look at change.”
Total count: 4
PAX: Pledge, Sparky, EOM
FNGs: None
Other PAX: None
Warmups:
SSH Hillbillies Copperhead squats
Main Thing:
2 mile ruck/walk around Ogden Park
Total count: 9
PAX: Sunrise, Snooki, Pez, Steel Plates, Get Smart
FNGs: None
Other PAX: Cola, Nomad, Tracker , Chips
LIGHTKEEPERS: Warm Up Side, straddle hop Karaoke/lunges/ backwards run Windsprints Several distance runs Burpee’s x American hammer x Inverted Merkins x Step ups/hop upscale x Delegated “Call” to each member of Pax x 8 COT
Total count: 3
PAX: Geiger, Rip Rap, OTC
FNGs: None
Other PAX: None
Stretch OYO Jump fence (can't keep us out) Workout various areas Share thankfulness along the way at each workout location Abs & Stretch
Total count: 10
PAX: Gumby, Rawhide, Hoosier Daddy, hooch, Matt Foley, Blackout, flamer, sir_mix_a_lot, Tombstone
FNGs: None
Other PAX: None
Warm o Rama SSH Merkins
The thang Mosey to find Kramer and the carnival guys for a relay race. Ran down the beach, down the boardwalk and around the carnival AO with no signs of any PAX. At this point blackout hoffed the Q and shifted into a different gear. Half the PAX zigged, when he zagged and found their own way home. YHC, Gumby, Hoosier and rawhide followed blackout on a just below sprint pace around the lake. We then took the “short way” back to the AO. Some of the pax were not happy with the 7:30 pace. Mainly rawhide. YHC was also not happy about it, but did not have the lung capacity to complain AND keep up. At 6:12, there was some grumblechatter that we wouldn’t make it back by 6:15. Blackout then handed the Q back over to YHC in order to avoid any blame. There was then a threat that if we didn’t make it back, this Q wouldn’t count towards my goal of 52 this year. We then shifted into a sub 7 pace for the last .25 mile. Arrived with 20 seconds to spare.
Cot happened
Total count: 3
PAX: R-X, Tripwire
FNGs: None
Other PAX: None
3 Ruckers warmed up by rucking Then we rucked Some on road Some off road Finished where we started Cot: Gte this weekend Crockets family Chupacabra Dec 2
Total count: 5
PAX: blood donor, It Wasnt Me, 10 count, Frosty Pupil
FNGs: None
Other PAX: None
WARMARAMA:
Stretch routine in preparation for GTE, reminder to all PAX to take care of your rig
THA THANG:
Mosey to near parking lot
BOMBS (parter drill) Like dora but more exercises, P1 bear craws 20 yards, P2 does movement
50 burpees 100 overhead claps 150 merkins 200 big boys 250 squat
COT:
Prayers for GTE & Frosty's family as they begin adoption process
Announcements:
Toby Talk Thursday (location TBD) GTE this weekend
Total count: 10
PAX: Bartman, Chernobyl, Drip, Jingle, Kramer, Mile High, sweatervest, Smuckers
FNGs: None
Other PAX: Fusion
Warm o Rama SSH 52 IC Dark troopers 10 IC Low slow merkins 10 IC
The thang Mosey to NHHS At intersections do 10 merkins, 10 big bois and hold al gore for the 6.
Bear crawl up the crosswalk to half way. 10 heels to heaven and then bear crawl the rest of the way and down the stairs.
Dora 100 sumo squats 200 dips 300 LBCs
Partner runs to top of NHHS front steps for 8 Kobes.
Mosey back to AO. Stop in in crosswalk for a 60 sec balls to the wall
Back at AO- Mary
Cot GTE Saturday convergence on the battleship
Total count: 7
PAX: Snooki, Tombstone, Hoosier Daddy, Rawhide, hooch, Matt Foley
FNGs: None
Other PAX: None
Flight Nurse kicked off a Snooki/FlightNurse Co-Q at 0530 with a warmarama of 25 SSH 25 Squats 25 Hand-release Merkins Mosey Lap w/Karaoke 25 SSH 25 Squats 25 Hand-release Merkins
We held blank while this metaphoric monster truck arrived, "parked", and Rawhide emerged and casually strolled over while we held plank for seemingly 17 minutes
Moseyed over the the wall at Minnie Evans for a Thang of "70s" (same as 7s but x 10), but Snooki clearly didn't conquer the maths because 70 + 10 = 80. Ok, so we did 80s, which was a better decade anyway
70 Tricep Dips + 10 rotations jump rope 60 Copperhead Squats + 20 rotations jump rope 50 Hand-release Merkins + 30 rotations jump rope 40 Calf Raises + 40 rotations jump rope 30 Shoulder Taps (2-count) + 50 rotations jump rope 20 Dark Troopers + 60 rotations jump rope 10 Burpees + 70 rotations jump rope
Snooki clearly thought it was a CSAUP because he had two other rounds planned, but time only allowed us one.
Mosey back to AO for 5 minutes of Mary. On the last round, a large hawk swooped in and perched on a nearby tree, with Hoosier Daddy feeling the most threatened that his light frame could be carried away by the hawk's talons and strong wings
CoT Prayers for Crocket and his M Kerri's recovery Prayers for more EHing at Eagle. Strong word by Tombstone that "we are the glue" and yes, Eagles, you are the glue
Strong work. It was an honor and privelege to Q.
Total count: 12
PAX: letc, Steak Knives, Buddy the Elf, Dogwood, Captain Jack, SEAHORSE, Pixel Pusher, Big Sky, PomPom, DadBod, BeachCobbler
FNGs: None
Other PAX: None
Warm-o-rama: Chain Breakers x 10 IC, Windmills x 10 IC, Merkins x 20 IC, Imperial Walkers x 15 IC, 10 jump squats OYO
The Thang: Dora consisting of 100 shoulder press, 200 KB swings, and 300 LBCs. Partner 1 did the exercise while partner 2 ran ran down to the speed bump, did 3 burpees, and ran back.
Circle of Gloom - 30 second cycles on repeat of the following exercises:
Mary - Pax Delight
COT: King Builder at 0700 at Battleship NC, Chasing the Chupacabra on 12/2 at CB State Park, Mustache for Kids, Steak Knives DR appt for knee, Praise - LETC's son,
Total count: 11
PAX: Drip, Kramer, doobie, Jingle, Snooki, Tracker, Busted Grill, Tartan, niles, McFly
FNGs: None
Other PAX: None
EC: 3 mile ruck just lil ole me
Warmorama:
Thang 1: it’s Homecoming so ultimate ball!! -two teams. Ultimate frisbee with a football. When one team scores the scoring team chooses an exercise and all do the exercises and reps based on score. So 7, 14, 21, 28, 35, 42, 49! When get to 49 games over!
Thang 2: Bill in the ring! -circle up. Two pax in middle oldest pax chooses exercise and rep then embrace to complete. Rest do exercise after and reps. Full round then switched up with youngest choosing exercise.
Thanks for donating to Vigilant Hope.
Coffee after with Drip! Donations collected for Vigilant Hope:
Prayers: Give us the strength to bear the weight of these moments.
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/ If desire and financial issue is the barrier please contact Steak Knives! Options exist to make it happen if you want it!!!
-November 18, Waxhaw hike to Caudle Cabin. Seek out Flex on Slack Nation.
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 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!!!
-Stingray Team members needed for Southern Ultra!
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.p -Next one: 12/9 -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: “We are what we repeatedly do. Excellence, then, is not an act, but a habit!”
Total count: 11
PAX: Milton, Raygo, R-X, Kramer, Flight Nurse, blood donor, Hammer Head, Snooki, Jingle, Dixie Chick
FNGs: None
Other PAX: None
EC: 2 mile EC ruck Milton, me, Jingle, Dixie chick, Flight Nurse
Warmorama:
Thang 1: Bags and Balls -get a bag and find a partner with a ball. Walk tandem switching with partner as needed. When come to clearing circle up. All in high plank. Drag bags right and roll balls then do ruck merkin as each thing passes. All sing a few rounds of ring around the rosey to wrap up. When done singing you pick up what’s in front of you and find new partner with opposite item and get rollin again. Next stop drag the other direction. Keep repeating until out of time.
Ended with 7 minute Abs
Prayers: Give us the strength to bear the weight of these moments. Crickets wife.
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/ If desire and financial issue is the barrier please contact Steak Knives! Options exist to make it happen if you want it!!!
-November 18, Waxhaw hike to Caudle Cabin. Seek out Flex on Slack Nation.
-11/4 Homecoming! Convergence at the combine. Bring Sleeping bags, beanies, socks and deodorant for Vigilant Hope to help the homelessness as we compete with other areas to donate the most at the GTE on 11/11.
-Heard the Chupacabra is returning on December 2, 2023. A ruck or run last man standing race at Carolina beach state park with donations of $20.00 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!!!
-Stingray Team members needed for Southern Ultra!
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.p -Next one: 12/9 -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: “We are what we repeatedly do. Excellence, then, is not an act, but a habit!”
Total count: 9
PAX: DadBod, Bo-Time, Hahvard, Chernobyl, morpheus, Sister Act, Pixel Pusher, Brackish
FNGs: None
Other PAX: None
Warmups: SSH x20 Chain Breakers x10 Dark Troopers x10
4 Stations of various exercises. Break up and do 10 minute rounds with 20 reps of each exercise. Every 10 minutes rotate by Bear Crawl, Crawl Bear, and Caterpillar walk.
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 8
PAX: Gumby, Bartman, Special K, Redline, NAPA, Allman Joy, Hoosier Daddy
FNGs: None
Other PAX: None
8 ultra runners for a casual Friday beatdown from the best AO in the nation. Some even did extra credit before the extra credit????????♂️ ???? Shout out to Bartman for continuing to crush it this week ???????? Strong work for all who attended. And for those who couldn’t make it, just remember, “Sweat is just your fat crying.” ????????
Total count: 4
PAX: Wapner, Geiger, Offering Plate
FNGs: None
Other PAX: None
Warmarama: SSH, Imperial Walker, Pebble Picker Thang: run down Porters Neck Rd to bald eagle lane. 20 merkins oyo. Run back to AO. COT: prayers for Tim and his cancer fight, plus all others battling a tough diagnosis and / or health issues. Exercise is a good start taking control of your health, but MEN, we need to see an expert every once and a while. Deuces
Total count: 5
PAX: Liberty, Dogwood, Wipeout, Mile High
FNGs: None
Other PAX: None
WARMARAMA SSH, Toy Soilders, Mamba Night Clubs, Plank stretches
Mosey over to the school and look for Rooster. Perform Balance Test while waiting for Rooster to crow. No Rooster so 5 penalty burpees.
Merkin Plank Hold Indian Crawl (last person in line crawls over in front of other PAX and does a Merkin with them, proceeds down the line) No Rooster so 4 penalty burpees
Mary's 4 Corners 10 Flutter Kicks, 20 LBCs, 30 Hello Dollies, 40 Freddy Mercury's. Bear Crawl short end, Jog long. No Rooster so 3 penalty burpees
DORA 100 Monkey Humpers, 200 Mountain Climbers, 300 SSH. No Rooster so 2 penalty burpees.
Mosey back to AO. Still no ????, 1 penalty burpee.
COT Crockets M, surgery today, Liberty's missionary brother in law and his family made it safe to new location out of Miramar, closer to Thailand border ????, healing for Wipeout and his family.
Total count: 5
PAX: Allman Joy, Liberty, Bambi, Dogwood
FNGs: None
Other PAX: None
Warmerama: Seal claps, Imperial Walkers, raise the roof, cherry pickers, drop the cherry ????, chain breakers, some arm stretching.
The thang: Paula Abdul (2 "steps" forward 1 back. the forward steps were 20 merkins 20 squats. the back steps were 20 Carolina dry docks and 20 plank jacks.
4 corners: 10 big bois, 20 squat jumps, 30 calf raises, 40 mountain climbers
Dora: 100 sumo squats, 200 dips, 300 lbc's. partner mosey and did 2 burpees
GTE, Mustache, Christmas party, Chupacabra
prayers for Bambi 2.0 travels, Liberty brother in-law for family safety, YHC M for successful surgery tomorrow.
It was great to stay warm for the full 45 minutes!!