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Total count: 37

PAX: Milton The Original Recipe, sir_mix_a_lot, HairBand, Nomad, Duty (Scott Nelson), Clog, Matthew (Kiss Cam), Busted Grill, Hahvard, Brick City, Chocolate Box, Parrot Head, R-X, Blue Steel, Deactivated, Vogue, Magnito, blood donor, R2, Onset, Teach

FNGs: Tick Tick Boom, Stingray, Tomahawk, SpiderMan

Other PAX: Spray Tan, Super Mario, Flea Flicker, Yard Sale,Princess Peach, No Quit, Bill Nye

Warmorama 52 ssh,10 squats,52 merkins, 10 BBS The Thang Form up into 2 lines and run/walk to Johnny Mercer Pier. Separate into 7 teams placed 2 flags approx 30 yards apart. 1st flag 10 squats 2nd flag 52 burpees (accumulative) Run between flags through the water while locking arms with your teammates. Run back to AO Vadelay led Mary

COT Pray for Lindquist family and the path going forward. Reminder about 4th of July convergence.

It was an honor to lead and be led, FN

Total count: 4

PAX: Snowman, Worms, Munster

FNGs: None

Other PAX: None

F3 Mission

F3 Core Principles


Pebble Pickers Raise the roof Good Morning Side Straddle Hop Arm Circles OYO Stretch

Mosey to Pavillion

Tabata Workout (60 / 30 seconds) Super Plank Merkins LBCs Modified Pull-up Star Crunch

Mosey to Next Pavillion

F3 Wild Card Selections (5 rounds - 30 / 30 seconds)

Mosey back to first Pavillion (5 rounds - 30 / /30 seconds)

Mosey back to starting position

Circle of Trust

Close in Prayer

Prayer Requests: -Munster - Praise for New Car -Worms - Family/Business Issue -Phanatic’s move and new job -Our great country and the need for unity and God’s direction -Help to lead our families as we should.

It was a great workout together! Four men got stronger! ????????????

Total count: 4

PAX: Tiny Dancer, mr.kotter, niles

FNGs: None

Other PAX: None

Endured the humidity with some of the baddest Respects around! 10 IW 50 ssh 10 DL 10 curls 10 press 10 squats

Partner Ruck/sandy movement: -Ruck burpee over the sandy -Over shoulder toss -Clean and toss Down around the retention pond and back

Supersets x3 rounds 10 curl/press 10 rows/squats 10 hr merkin/sandy prom nights

Partner burden ruck

Closed with PAX led Mary

Prayers for Wapner's family Be grateful for the loved ones in your life!

Total count: 6

PAX: East, last, Magnito

FNGs: None

Other PAX: Wrist Guard, Price is Right

Warm a Rama

NASCAR to tennis courts

Put towels down on LLP beach for 11’s of Plank Destroyers, run to far end of the courts for sumo squats.

Mosey to the AO for some football, followed by exercises called by Pax. Pax calling the exercise does 3 windsprints

COT. Some great ideas to display F3 patches, including epaulets, sash, and bedazzling!

Strong work Pax!

It is an honor and privilege.

Morpheus and East out.

Total count: 10


FNGs: None

Other PAX: None

Somewhere between 10-20 pax ended the work week at the greatest AO in the nation. We had runners, Ruckers and walkers led by THE Matt Foley. Very average work by all who were there. Don’t forget two different options for workouts on July 4th, WB and CB both from 7-8. Come celebrate our nation’s birthday with your F3 brothers ???????? ????

Total count: 29

PAX: 10 count, Under Siege, Beaker, The Alchemist, Yak, GTA, Offering Plate, Chop Shop, OTC, The Processor, Cradle, Daniel Misuraca ( Yogi), Buddy the Elf, Judson Root, 43, Borland (Raleigh), WaySide, Dollarweed, Inches Short, Bing, EOM, Rip Rap, Sparky, Pledge, blood donor, Dalton, WNBA, DeBardelaben

FNGs: Spare Change, Tig

Other PAX: None

EC Cindy Beatdown with YHC and Inches Short to begin my final morning of the stupid challenge. (JK, it’s been a blast!)


  • Gravel Pickers x10
  • Hillbillies x10

Ruckers and Runners were pretty evenly split. So we all took off! Ruckers took the trail until we meet up with the runner at the loop. Challenged Ruckers to hit loop as fast as possible.

Meet back at AO for some Merry Circle.

The MonTueGaThunderRay is one of the more challenging, engaging, and awesome CSAUPs you can do in our area, try it out sometime! The boys in Ogden all stepped up while 10 Count is on IR and showed me a hell of a good time this week!


  • Borland from Raleigh talked about Dads Camp in August
  • Sparky: Wapner’s M in hospice. Prayers for him, his kids, and his M during this time.
  • Rip Rap : looking for new work.


Total count: 7

PAX: Cherrypicker, Bambi, Dogwood, Oaken, Wahlburger(Kyle Kinder)

FNGs: None

Other PAX: Tarzan

Liberty Birthday Q

Warmarama -Seal Straddle Hops -Chain breakers -Toy Soldiers

The Thang was inspired but my now 47 years on earth and my date of birth 6/27/77

Pearls on a string

Run for 47 seconds

After the timer complete -6 hand release merkins -27 shoulder taps -77 flutter kicks

Rinse and repeat as we made our way from the AO to the old meeting spot and back to the AO.

Finished with 2 rounds of Knockout

Total count: 7

PAX: Under Siege, WaySide, Dollarweed, Beater, Curfew, Mr.Incredible

FNGs: None

Other PAX: None

we did yoga it was awesome the sunrise was surreal


Total count: 10

PAX: EOM, 10 count, Pledge, Beaker, GTA, Bedlam, The Alchemist, Dalton, Cradle

FNGs: None

Other PAX: None

EC Sprint work with Bedlam and 10 count. Tortuga and the Hares! Got in 2 miles worth of sprints!

Warm-o-rama Count-o-rama

The Thang: 1 PAX looped the pond with The Bear :bear: (10 count) while bear hugging a 45lb plate. 1 PAX did 5 minutes of sled dragging, forwards and backwards. :sled: Remaining PAX did a 5 minute EOM... I mean EMOM (every minute on the minute): Min 1: Step-ups with kettlebell Min 2: Kettlebell snatch or clean and press Min 3: Kettlebell deadlift Min 4: Chest press with kettlebell Min 5: kb curls for the girls ......repeat with different PAX sledding or bear huggin

Great mumblechatter was had, mixed with some sweat.

COT Name-o-rama Announcements Prayer Requests Prayer

One more day for Bedlam to earn his :montugathundaray: !!! (and I'll take my :zap:) Stringrays converging at OTE tomorrow!

Total count: 6

PAX: Bartman, Gump, Pixel Pusher, SOL, NAPA

FNGs: None

Other PAX: None

Enjoyed the trail around the UNCW track and came back down Park Ave. Ending with a brief mosey around part of Long Leaf Pines. Many prayer requests related to health needs for our brothers and their families. The COOLest men were at COOL runnings! Hope to see you next time if you missed it! I will be out next week for church summer camp with my two oldest girls! I’m excited! Hope to see you when I’m back ????????????????????

Total count: 9


FNGs: Tiny Dancer, Last, Hoverround, Vandalay, Snooki, Pixel Pusher, Drip

Other PAX: None

Warm Up: SSH x 15 Christian Laitner x20 Copper Head Squats x20

The thang: Pearls on a string. I have a 25lb team weight from a GrowRuck. We would run a block then stop for 20 lunges, 30 over head presses, and 30 flutter kicks, then 45 seconds of balls to the wall. Then a new person would take the weight and run with it, repeated 5 more times. Balls to the wall was replaced with peoples chair. We then worked our way back to the AO and did some Mary; including American Hammer and LBC's.

We closed out with COT (your humble Q flubbed the dub and didn't record the video) I also left at least two people off. Prayers were said for the M's of F3. I rather enjoyed Qing again. I will have to do this more often, and do a better job on the back blast.

Aye and out.

Total count: 7

PAX: Rawhide, Tombstone, Hoosier Daddy, Redline, U0780REHAGG, hooch

FNGs: None

Other PAX: None

Matt Foley on the Q once again down south and as always he provided a beatdown of epic proportions. The Eagles remain strong and in constant pursuit of getting our beach bodies ready for summer. Well summer is here folks so if you haven’t already started, start putting in that work now ???????? #bodiesbyFoley

Total count: 13

PAX: Bambi, Dogwood, Liberty, Southie, Cherrypicker, 2 Buck Chuck

FNGs: None

Other PAX: Tarzan, Thumper, WaterColor, SprayTan, Inigo Montoya

Warm up 25 Side straddle hop 10 Toy soldiers 10 slow Gravel pickers

Exploding locus Start in a tight circle, take the number of movement exercise out, complete workout, take the same number of movement exercises back in. 10 long jumps, 10 ten year burpee, 10 long jumps back to the center 20 bear crawls out, 20 merkins, 20 bear crawls back 30 crab walks, 30 lbcs, 30 crab walks back

Ultimate frisbee each time change of possession, the team that lost the possession does one 10 year Burpee!!

Total count: 3

PAX: Teach, morpheus

FNGs: None

Other PAX: None

Did side stratle hop with Teach and mercans before he had to go to work. Ran around the neighborhood. At each stop sign we did an exercise. The exercises were imperial walkers, v ups, mercans, and a lot of other stuff.

Prayed for a good week Morpheus dogs and hope to have a great day.

Total count: 5

PAX: Tombstone, Redline, COOKIE, Hoosier Daddy

FNGs: None

Other PAX: None

The Eagles were soaring this morning once again led by the one and only Matt Foley. Never lacking in creativity, Foley continued to find fnew ways to perform merkins throughout the workout. The fellowship remains at an all time high down south. Strong work by all ???????? 3 super highly motivated pax even showed up for some mini Murph EC. #morethanaworkout

Total count: 14

PAX: 10 count, Bedlam, Under Siege, Pledge, Wahlburger(Kyle Kinder), The Alchemist, Total Eclipse, DeBardelaben, GTA, Sparky, Cradle, Rotor, Inches Short

FNGs: None

Other PAX: None

Warmarama: Imp Walkers, Chain Breakers, SSH

Moseyed to Parking lot Partnered up and did Isometric holds while partner did exercises

30 Merkins / High Plank 40 Squats / Air Chair 50 LBCs / 6 Inches

Since PAX were so lightning quick at that, YHC punished them by making them do it again in reverse order.

Moseyed over to Skate Park where PAX swayed the Q to change up plans. We played in the skate park bowl for a while doing 11s and watching PAX show off their ninja warrior skill on the high vert wall.

Moseyed back to AO for some dealers choice Mary

CoT Prayers for Sparky's family and the Ms and Mother's of PAX.

10 Count really wants someone to meet him in the Ogden Park parking lot at 3am on July 27th for the Sasquatch, see him for more details.

Thanks for getting out there this AM. Dollarweed, out.

Total count: 6

PAX: Vandelay, Buddy the Elf, Flight Nurse

FNGs: Drop Top

Other PAX: Red Drum

Warmorama Abe vagoda 10ic Hillbillies 10ic Seal claps 20ic The thang: Ruck to beach with sandbags and 7 gal water jug. 6 rnds of 5 devil press, 10 hr merkins, 15 lunges. Pax hold plank while 1 pax Carries water jug 50 yards and back. Then 10 ruck overhead big boy sit-ups, ruck American hammers 10 double count. Then made our way back to AO while bear crawling pulling ruck up hill. Prayer for Warner’s wife.

Total count: 14

PAX: Washed Up, Clog, Bartman, Salty, Captain Jack (Jason Bell), Snooki, Dixie Chick, Drip, wristguard, Gump, Jingle, Hahvard, Steak Knives

FNGs: None

Other PAX: None

Warmed up with some SSHs, some Mountain Climbers, and some Abe Vigodas - then added 10 burpees for the two late comers (one of which brought ice coffee so he will remain nameless).

After warmup, we moseyed to the tennis courts. We were going to go the long way, but @Hahvard intervened and we went the short way.

Thang 1 One group did Merkins in each of the 10 separate rectangles in a tennis court. We started with 1 Merkin in the first rectangle, then increased the count in subsequent rectangles by odd numbers up to 11 then went back down (i.e., 1, 3, 5, 7, 9, 11, 9, 7, 5, 3). We bear crawled to get from rectangle to rectangle after the Merkins. The other group followed the same routine but did Burpees and then lunge walked from rectangle to rectangle. After each group finished, they ran around the fence line and did 100 Flutter Kicks (Double Count).

Then we switched. The first group did the Burpees while the second group did the Merkins. After each group finished, they ran around the fence line and did 100 American Hammers (Double Count).

Due to confusing instructions, the group with @Steak Knives and @Jingle did twice as many burpees as they needed to do, but still finished before the slower group led by YHC.

Thang 2 We did 50 hip thrusters (25 each leg), ran to the other side of the courts and did 50 SSHs, then ran back. We did this twice.

Thang 3 We did 50 Bonnie Blairs (25 each leg), ran to the other side of the courts and did 50 Mountain Climbers, then ran back. We did this twice.

COT Announcements: Two workouts next Thursday. One at Wrightsville Beach led by @FlighNurse and his brother; the other at Carolina Beach led by @Snooki and an un-named person yet to be volun-told. Prayers: Healing and strength for @Steak Knives' friend who is starting cancer treatment and for @Salty's son who had had some struggles with seizures.

Total count: 3

PAX: Offering Plate, Pumpkin Pie Chart

FNGs: None

Other PAX: None

Lone wolf EC, earning that MonTugaThunderRay bolt upgrade :zap:

Yoga warm-o-rama

The Thang: 3 rounds: Run, 800 m 40 Big Boi Sit-ups 20 Broad Jumps

Thang 2: 11s, Bobby Hurley's and walking lunge Paint the lines between the two movements, back and forwards one direction, left and right shuffle back.

COT Name-o-rama Announcements

Thankful for the HIM that joined me at OTE!

Total count: 9

PAX: 10 count, Bedlam, Under Siege, Beaker, The Alchemist, Chop Shop, Pledge, Milton The Original Recipe

FNGs: None

Other PAX: None

4 Runners / 5 Ruckers

Milton and Bedlam did a Tabata workout, YHC fartsacked it. 10 Count ECd some air rucking.

Runners ran out the Extension a ways and came back to the park, Ruckers explored Ogden Park Dr.


Be with those recovering from injuries and surgeries. Be with the Ms in their healing, be with the families experiencing loss.

Dollarweed out.

Total count: 8

PAX: Mint Julep, Snooki, Pez, Busted Grill, Da Rock

FNGs: Grasshopper

Other PAX: None

(Torpedo not in Slack) A busy day for us with some side straddle hop, lbc, big boy sit-ups, sevens on the dock with merkins and squats, wall sits, wall dips, step ups, Freddy mercuries, American Hammers, and a few short moseys

The cloudy skies treated us well

Many praises shared today among the men

This was my bootcamp VQ. Hope to see you at my next Q at Cool Runnings this Thursday for a 4 mile mosey

Total count: 8

PAX: hooch, Redline, Tombstone, Hoosier Daddy, Rawhide, COOKIE

FNGs: None

Other PAX: Goldberg

8 highly motivated pax led by Matt Foley on a tour of Carolina Beach. Pax really pushed it today and most got >5 miles. Except for Redline who probably ran a marathon before anyone even showed up. Big shout out to Goldberg on posting two days in a row!! ????????

Total count: 12

PAX: Jingle, Clog, Bartman, DadBod, Steak Knives, Kramer, hoveround, Pixel Pusher, Tiny Dancer, last, Doubtfire

FNGs: None

Other PAX: None

Welcome Disclaimer Mission Warmarama- 77 SSHs The Thang .75 mile loop up the parking deck, down the stairs, “out the building”, loop the parking lot Rinse and repeat COT Prayers for Wapners M Clogg son Praises to Dadbod and family Life changers today! 4th of July convergence At the beaches Bedlam challenge upcoming Elvis last performance 47 years ago today

Total count: 7

PAX: Bambi, Liberty, Cherrypicker, Allman Joy, Goldfinger, Wahlburger(Kyle Kinder)

FNGs: None

Other PAX: None

Warm-O-Rama: Side Straddle Hops, Gravel Pickers, and Wall Sits.

First Event: we did weighted exercises while one HIM made a loop around the parking lot with a chain around his neck and carrying two cider blocks. We rotated through the group giving everyone a turn. Except Goldfinger who had to go investigate some strange noises in the woods.

Next Event: We did Four corners. Stacking 10 bench press, 20 Squat Curls, 30 Flutter Kicks, and 40 Squats.

Finally: We got to play some Swamp Ball! Walburger and Bambi powered their way to victory. The real victory was not injuries.

COT: Get your colonoscopy, prayers for injuries, and sign up for Dad Camp.

Total count: 5

PAX: Kramer, wristguard, RoundUpOne, Drip

FNGs: None

Other PAX: None

Mission / Principles / Credo / Disclaimer

Warmarama SSH x 10 Shoulder stretch SSH x 10 Dark Troopers SSH x 10 Gravel pickers SSH x 10 Albatross Wings (lbac/bbac/chinook/raiseroof/cherrypickers/droppers/mambanightclubs)

Count-o-rama: 5

7s with Alarm Clocks and Bobby Hurleys

The Thang

Grab Cindys Rifle carry to the Baseball Fiels

Line up in the 1st base line 2 murder bunnies then 5 curls Repeat until the 3rd base line Repeat back

Repeat with squats Repeat with lat raises End with 5 OYO manmakers

6 minutes of Mary

Countarama: 5


Circle of Trust Gigi 7 months clean Prayers for EHing Prayers for VBS Sugar Rush and nightclub camp / mission season Wristguard dad recovery from surgery wfjbn

It was an honor and privilege to Q.

Total count: 0

PAX: Special K

FNGs: None

Other PAX: None

Pulled into the Gator Hole. At Apx 0535 I pivoted to the gym Mighty thick in the gloom today

Total count: 7

PAX: hooch, COOKIE, U0780REHAGG, Hoosier Daddy

FNGs: Goldberg (from Mighty Ducks)

Other PAX: Candy Land (Winston Salem)

No Foley meant someone has to step up and Q. Without hesitation Rawhide stepped up in true HIM fashion and led the Eagles on an epic total body beatdown. We welcomed FNG Goldberg and Candy Land from Winston Salem. Strong work Eagles ???????? Two pax even came out for some mini Murph EC

Total count: 11

PAX: 10 count, blood donor, Cabana Boy, Pumpkin Pie Chart, Pledge, Bedlam, Dollarweed, The Alchemist, Beaker, Inches Short

FNGs: None

Other PAX: None

Warmorama Squats with high kick 10ic Abe vagoda 10ic Hillbillies 10ic Mt climbers 20ic The thang: Mosey to swings the long way. At the swings do 10 rnds of 10 Wooly worms, 10 Bulgarian split squats each leg, and 10 pull ups. Then finished it off with captain thorkin. 1:4:1 big boys, American hammers, merkins, work up to 10 and 40 and 10.

Total count: 16

PAX: Hahvard, Captain Jack (Jason Bell), NAPA, Flight Nurse, Dogwood, Vandelay, Steak Knives, Washed Up, Pixel Pusher, Jingle, Wahlburger(Kyle Kinder), Doubtfire, letc, hoveround, Beauty

FNGs: None

Other PAX: None

PAX were treated to 44 'mericans to start the Warmarama and then proceeded to be reminded that Cherrypickers should never be performed on rotten cherries that you find on the ground. Put those cherries in a bucket! We grabbed out kettles and moseyed over to the grass between the basketball court and the ninja course for Expanding Lotus. Basic premise is that you get in a circle and using a mode of transportation you take 'X' number of steps out from the center of the circle, perform and exercise 10, 20, 30, 40,...times and then use that same mode of transportation back to the center. If you are the first one back you perform an exercise to wait for the six. We expanded from 10>20>30>40 and then did four burpees to celebrate my 44th. Once we performed a round, I passed Q duties along to the PAX and they got to chime in on exercises. On the way back we swept the park for trash at the suggestion of LETC as there was a lot lingering around the courts. We got back and did a bit of MARY before COT. During COT I read Man in the Arena to them and reminded them to get out there and fail. Work to do something that they have not or push themselves harder then their comfort level. Prayers went up for those in need and loved. Thanks for the birthday wishes!

Total count: 2


FNGs: None

Other PAX: None

Ran 1.2 10 sets - 5 pull-ups/10 merkins/15 air squats Ran 2.8 Ended with flutters and sit ups