Total count: 5
PAX: Hoosier Daddy, Tombstone, Rawhide, hooch
FNGs: None
Other PAX: None
Total body impromptu beatdown once again provided by Iron Matt Foley. When we got tired of working our ????????we worked our our ???????? and then everything in between. Strong work ????
Total count: 5
PAX: Buddy the Elf, Hammer Head, Dad Biscuit
FNGs: None
Other PAX: Noname
4 Ruckers plus one really late pax for Tough Ruckers tonight. We did some GTE prep in the park
Total count: 6
PAX: WNBA, Buddy the Elf, Trump, Fancy, Hush Money
FNGs: None
Other PAX: None
The tri gang toured WB on bikes for 75 minutes while WNBA and BTE and YHC moseyed over to WB park for all sorts of fun. Then buddy turned on the afterburners!!
Total count: 5
PAX: Kramer, Allman Joy
FNGs: None
Other PAX: New Joe, Alice
Mission Principles Warmarama
DDC stations
Mosey Run
Sprints
Mary
CoT Prayer
Total count: 3
PAX: Under Siege, Yak
FNGs: None
Other PAX: None
Warmups:
Imperial Walkers Chain Breakers
Main Thing:
Runners ran Rucker rucked
Total count: 12
PAX: EPO, sir_mix_a_lot, Tombstone, hooch, Hoosier Daddy, Redline, Rawhide, Teachers Pet, trolleystop, Gumby, Blackout
FNGs: None
Other PAX: None
EC: me 3 mile ruck
Warmorama:
Thang 1: run or ruck Used EC to scout out path. Heard leading the lion was like herding cats so gave option to be with me for a lil shorter distance or head to the water in the park and back. All just met back up after done at 6:15 which I hear doesn’t always happen so I appreciate the timeliness, though the heat and the lions tried to kill my big ole self. Can it be fall already!!!!
Prayers: praise my kiddo and a good start back to college. Snowman’s recovery!
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/
-Iron Pax Challenge- starts this week. Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!
-Stingray to the Sea coming in October 14! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!
-Heard the Chupacabra is returning in December. A ruck or run last man standing race at Carolina beach state park with donations to go towards the F3 Cape Fear scholarship but also gets you a sweet pint glass!
-Donate to F3 Cape Fear Venmo with tag Snowman to help out our brother who was in a truck accident! F3 Cape Fear Foundation to match up to $500! Last day to donate is 9/10.
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!
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: 9/23 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Slice of Life in Porters Neck
Reminder: “THE DEVIL WHISPERED IN MY EAR "YOU'RE NOT STRONG ENOUGH TO WITHSTAND THE STORM" I WHISPERED IN THE DEVIL'S EAR "I AM THE STORM"
Total count: 9
PAX: Kramer, Steak Knives, DadBod, Phanatic, Pixel Pusher, hoveround, Bob Dole, Gump
FNGs: None
Other PAX: Skeeter
Welcome / Mission / Disclaimer / Principles
Gump led the runners, Snooki the Ruckers.
Warmarama: 10X SSH / Imperial Walkers / Gravel Pickers
Counterama: 9
Four runners, five ruckers = 9 grateful men
Both groups returned 6:15ish
Counterama: 9
DadBod turned 46 yesterday so we sang happy birthday :cake:
Then Bob Dole said he turned 19 today so we sang happy birthday :cake:
Praise for great fellowship during our journey together this morning. Phanatic is hitting all the AOs in the Caoe Fear! Be on the lookout. Also announced Stingray to the Sea the fundraiser for the F3CFF HS scholarship.
It was an honor and privilege to Q.
Total count: 12
PAX: letc, Blue Steel, Goober, Hush Money, Fancy, Ugly Stik, The Flying Wasp, Brackish, Kix, Buddy the Elf
FNGs: None
Other PAX: Wormburner
We did some Side straddle Hops, windmills and stretching, ran around the loop and harbor island.
Very Grateful is the theme of the week.
Total count: 3
PAX: Wahlburger, Jingle
FNGs: None
Other PAX: None
Week 1 IPC Grind!
Another bad ass beatdown. It's a BEAST!!
Total count: 3
PAX: firemarshallbill, The Processor
FNGs: None
Other PAX: None
Warmorama -Stretching OYO -Mosey around the parking lot
Got to Work on the Blacktop -Merkin-Dip-Merkin Rolls mixed with Burpees, Squats, Side Shuffles, and Leaps -Each MDM Roll session followed by various walks or crawls across the Blacktop and back Cheetah Lunges Crocs Bear Crab Side Shuffle Ladder
COT
Total count: 2
PAX: Wahlburger
FNGs: None
Other PAX: None
Warmerama: (tried something new)
SSH ic, Imperial Walkers ic, copperhead squats ic. did all three 4ct, from 5 reps down to 1, without stopping.
The thang: 7 stations. curls with 30lb ruck weight trieps with 20 lb weight chest press w Cindy copperhead squats LBC block merkins step ups.
Then run 400 meters
Timer was PAX do 10 big bois, 2nd time around was 5 burpees
we got in 2 rounds.
Great mumblechatter chatter along the way.
prayers for families, first responders, natural disaster, gun violence, sex trafficking.
Total count: 34
PAX: Gump, Tartan, Mr. Clean, Spare Rib, MalcolmInTheMiddle, EOM, R2, R-X, firemarshallbill, Busted Grill, Captain Jack, hoveround, Jingle, Atomic Wedgy, Onset, McFly, Bedlam, SEAHORSE, Blue Steel, Under Siege, Price is Right, Dogwood, FIZZ, Steak Knives, Dad Joke, Kramer, 10 count, Buddy the Elf, PomPom
FNGs: None
Other PAX: Super Mario(onset's 2.0), duty, half price, dial tone (F3 raleigh)
Disclaimer/mission/5 principles Warmup ACDC plank but noThunderstruck!
Split into 2 groups (kettles and balls)
Kettles: Dora 100-200-300 Kbs - single ct. Lunge - lawnmower pulls Timer runs to speed bump, 10 jump squats
Atlas stones: 3 man Dora 100-200-300 Over the shoulder - presses Timer tows the tires!
Reconvene for Broga -Warrior flow
A strong workout was enjoyed by all. T-claps to the animals that did IPC before!
COT McFly's upcoming fundraiser and run in October. Reach out to someone you haven't seen in the gloom in a while. Always be looking for guys that need some F3 in their lives!
Total count: 4
PAX: Flight Nurse, Special K, Bedlam
FNGs: None
Other PAX: None
3mi Ruck through Halyburton Park and The Pointe. Prayers for Flight Nurse and his busy schedule, prayers for Bedlam and his upcoming test for a new opportunity, prayers for Special K, and the upcoming fall with three kids and for sports, and prayers for Snooki for recovery from tennis elbow. Beautiful morning to rock.
Total count: 9
PAX: 10 count, Bedlam, Flight Nurse, Dixie Chick, Parrot Head, Busted Grill
FNGs: None
Other PAX: Rainbow and Banana (aka Slappy)
Little moving party for Milton thrown by the gang. Moving truck-check, foodies-check, most everything prepacked/R2G- çheck…..crazy mess and good fun double check
Many thanks for the assistance with the move and Buated Grille gave an awesome prayer for blessing the new place .
Thanks guys
Total count: 31
PAX: Mudflap, hoveround, Wicked, Price is Right, Dad Joke, niles, Busted Grill, McFly, Chocolate Box, E-Trade(Raleigh), Hushpuppy, 10 count, Steak Knives, Blue Steel, Heisenberg, Parrot Head, Jingle, Vogue, Flight Nurse
FNGs: Bloodsport, Veggie Straw, Operation, International Man of Mystery (IMOM)
Other PAX: 5 for Fighting, Speed Bump, Bowl Cut, Door Number 2, Michelangelo, Duty, Sporky,
Today’s theme was brought to you by Flight Nurse: See a guy not with us, yell at him until he joins us.
Warmup: SSH x24 Chain Breakers x8 Dark Troopers x8
Ran out to the beach for some fun!
Merk Jax Ladder: 1:4 Ratio of Merkins and Plank Jacks. Double number until at 5:20, then climb back down.
DORA: Merk Jax x100 and Alphabet Soups Kobe Bryant’s x200 and 5 Surfees Shoulder Taps x300 and Full Sends
Al Gore Ladder: All PAX in a line along the water holding Al Gore. PAX at the end ran to other side while splashing the waves on each other. After 2 rounds switched to holding plank.
Merry Circle of Heels to Heaven and Alabama Prom Nights.
Bantaan Death March: 2 Lines of PAX mosey down beach. Last PAX does 3 Burpees then runs to the front. 2 rotations. Then did Lunge Walks and 3 Burpees. Then Bantaan Death Crawl: Bear Crawls and 3 BBSU.
Mosey back to the AO to name 4 FNGs!!
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 10
PAX: Atomic Wedgy, firemarshallbill, BabyBack, EOM, Chop Shop, 10 count, Under Siege, HTB_Square
FNGs: None
Other PAX: DeBardeleben
Warmarama: SSH, Seal Claps, Arm circles, Abe vigodas, Lunges
Thing 1 - Circle of Bells: 4 tabata sets of each exercise. Curls, bent-over rows, tricep extension, squats, single-leg deadlifts, mountain climbers
Thing 2 – Field of Cindies: Partner work, while one person completed an exercise, the other person crossed the field. (a) chest press with cindies, inchworm across the field (b) 1&quarter squats, murder bunny across the field
Thing 3 – Pearls on a String: Core exercise
Total count: 1
PAX: Bedlam
FNGs: None
Other PAX: None
Y’all. EMOM this month is no joke!
Solo Ruck by YHC. Saw some PAX doing their own things along the way.
3.5ish miles in a little over an hour.
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 4
PAX: Captain Jack, Jingle, RoundUpOne
FNGs: None
Other PAX: None
4 trusty dudes completed IPC week zero. It was no joke!
Total count: 8
PAX: Dogwood, Bambi, Oaken, Wipeout, R-X, Wahlburger, Drip
FNGs: None
Other PAX: None
Welcome + Mission + Core Principles + Disclaimer
Warmarama
Count-o-rama: 8
The Thang - Ascending Core @ The Playground
List of exercises for the Thang
WW1 Sit-ups Imperial Hillbillies Mountain Climbers Standing Lunge Monkey Humper Flutter Kick Heels to Heaven LBC Rosalita Freddy Mercury American Hammer
Start at the top of the list (WW1 Situps), do 10X then mosey to the playground and do Shuttle Run (out and back 10yds / 20yds / 30yds) and back to the playground
Back at the playground do 10X exercises 1,2 then then a shuttle run Back at the playground do 10X exercises 1,2,3 then then a shuttle run Back at the playground do 10X exercises 1,2,3,4 then then a shuttle run Etc..
By 06:10 we got through most of it but ended with the last 4 in cadence: 50 x LBC 10 x Rosalita 10 x Freddie Mercury 10 x American Hammers
Drip requested Alice in Chains (afterwards admitting he didn’t know any Alice in Chains) but in 30 minutes, Apple Music didn’t play one AiC song. Next choice was “Ace of Base” and the last 15 minutes were FIRE :fire:
Count-o-rama: 8
Name-o-rama
Prayers, Praises, and Announcements: Strong words from Wahlburger about prayer for an end to Human Trafficking Prayers for Wipeout as he’ll be with family in Burlington for awhile and posting there Help Bambi Remember to get shirts from Crockett for other PAX Fellowship of Fire September 16th
Was an honor and privilege to Q :crocodile:
Total count: 6
PAX: Steak Knives, Sparky, Dixie Chick, Tiny Dancer, Leroy Brown
FNGs: None
Other PAX: None
SSH x 25
20 chain breakers 20
Superman's 15
World Greatest Stretch (OYO)
Side shuffle in the parking lot ( down and back)
SANDBAG SHOULDER CARRY around goose and back to AO
Every 2 minutes, complete Lunges x 8/8 and 10 jump squats and switch shoulders
Back to the AO & Into... -SB Bent Row w/ Ruck x 2-4-6-8-10-12-10-8-6-4-2 -SB Push Press 2/ Ruck x 2-4-6-8-10-12-10-8-6-4-2 -Speed Skaters w/ Ruck x 2-4-6-8-10-12-10-8-6-4-2 (per side)
Steak Knife closed us out with two minutes of Head, Shoulder, Knees, and Toes - a new workout coming to Exicon & an AO near you soon!
COT, prayers for Mark and Tucker, GTE in 70 days
Honor to Q, and I hope everyone enjoyed the EMOM this morning.
Love you, Buddy the Elf ????
Total count: 12
PAX: Buckeye, Whaler, Matt Foley, Blackout, Tombstone, Gumby, Rawhide, hooch, Teachers Pet, Redline, Special K
FNGs: None
Other PAX: None
As typical of a Casual Friday run day, some got 3, some got 5.5 and others got 6 miles with about 12 different paths taken. All of this however was overshadowed by the presence of the one and only Whaler who returned from a year long F3 hiatus. It only took his little brother (Blackout) to literally drag him out of the house this morning ????????Great to see this true HIM out in the gloom.
Total count: 5
PAX: OTC, Offering Plate, Wapner, Yak
FNGs: None
Other PAX: None
Warmorama -The Matrix Stretch -SSHs -Mt. Climbers -Merkins
Got to Work: -Moseyed to the Hill -Sprinted up the hill and slow jogged back down to the start line. Repeated on the 2 min. mark x 10
Runs can range from beyond great to absolute suck. The Redline is in the realm of suck. But it is though by design.
COT -Keep your ego checked -Prayers for those mentioned in the COT -Gave thanks for energy and strength
Total count: 1
PAX: 10 count
FNGs: None
Other PAX: None
EC: me 2 mile hurricane ruck lil ole me
Warmorama: 13 in cadence
Thang 1: IPC week 0 minus the run and burpees with a few additions and modifications!
Prayers: Wapners wife. Chop Shop and his work. Snowman and recovery.
Announcements: -Sign up for GTE!!! https://growruck.com/rrloader/
-Iron Pax Challenge- starts next week. Relay EC before Monster Factory on Monday then Q’d as the Workout on Wednesday at Stingray. Be prepared for early start times!
-Stingray to the Sea coming in October! 10 mile ruck/run from Ogden Park to Baywatch, do workout then ruck/run back!
-Donate to F3 Cape Fear Venmo with tag Snowman to help out our brother who was in a truck accident! F3 Cape Fear Foundation to match up to $500! Last day to donate is 9/10.
-Who will be our next MonTuGaThunder Ray? Looking for number 45!!!
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: 9/23 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: Oklahoma Burger! 1407 Barclay Pointe Blvd Unit 401 Wilmington, NC 28412. Pay attention for possible changes due to weather.
Reminder: “BE STRONG, BE FEARLESS, BE BEAUTIFUL. AND BELIEVE THAT ANYTHING IS POSSIBLE WHEN YOU HAVE THE RIGHT PEOPLE THERE TO SUPPORT YOU.”
Total count: 5
PAX: Bedlam, Jingle, Pixel Pusher, Wipeout
FNGs: None
Other PAX: None
TS Idalia took a pause to let us trot
Warm-a-Rama
The Thang — Run to track at UNCW. Run 1 1/2 to 2 miles, except for Pixel, who lapped the field.
Run back to AO
COT: Prayers for those needing special protection during the storm. Storms like this remind us that all seasons are God’s seasons and for that we love you.
It is an honor and a privilege.
Morpheus out
Total count: 8
PAX: Dumbledore, Special K, Ditka, Allman Joy, Quinn - The Real One
FNGs: None
Other PAX: New Joe, Alice
Mission Principles Warmarama
SSH x20 Soulja Boys x10 Chainbreakers x10 Merkins x15
Mosey Lap
DDC Stations Jump Rope Plate Shoulder Raises Cindy Curls with Lunges Ruck thrusters Sandbag Clean Mountain Climbers
Bear Crawl timer
11s Steps Ups Big Boy Sit Ups
Mary
Namearama CoT Prayer
Total count: 1
PAX: morpheus
FNGs: None
Other PAX: None
Like Dixie Chick a couple weeks ago, I was solo this morning. And a beautiful morning it was.
WTH? All right, only gives the Q more time to hone his craft and perfect the beat down.
Warm-a-Rama
The Thang: Top-secret. Will be shared at a later date.
COT: Prayers for those in the path of the storm, including us and our families, that they may not lose power and will be safe.
Morpheus out.
Total count: 6
PAX: Buddy the Elf, Gump, Atomic Wedgy, Tiny Dancer, Pledge
FNGs: None
Other PAX: None
6x PAX pushed through IPC week 0. Not sure how many weeks there are but I am a little nervous after week 0. T Claps for all the boys getting after it.
Total count: 6
PAX: hooch, Hoosier Daddy, Rawhide, Tombstone, Lightning
FNGs: None
Other PAX: None
Fast paced upper body workout led by the one and only Iron Matt Foley. Prayers for all the teachers this week and for all those impacted by the hurricane. Prayers for patience for those staying home with their kids tomorrow ????
Total count: 4
PAX: R-X, Dogwood, Wipeout
FNGs: None
Other PAX: None
Warmerama...Seal claps, stretching, Pebble pickers, arm circles, toy soldiers, Imperial Walkers
The thang: pearls on a string. Mosey throughout the park, at every bench we did...
25 calf raises 20 Freddie Mercury 4ct. 15 dips 10 merkins
Prayers for kids, teachers, not sweating the small stuff, relationships
Total count: 6
PAX: Special K, Buckeye, Smuckers, Sugar Rush, Drip
FNGs: None
Other PAX: None
Mission Principles
Warmarama SSH x20 Soulja Boys x10 Chainbreaker x10
The Thang 4 mile downtown run
Namearama CoT Prayer