Total count: 7
PAX: OTC, Chardonnay, Pledge, Pumpkin Pie Chart, Surf Pacer, Cabana Boy
FNGs: None
Other PAX: None
Warm-o-rama: SSH x 20 IC, gravel pickers x 10 IC, Imperial Walkers x 10 IC, raise the roof x 10 IC
The Thang: 4 exercise Tabata with 8 rounds for each exercise - 20 seconds on, 10 seconds rest. Our 4 exercises were Curls, Squats, chest press, and alternating rows.
Then we partnered up for a Dora consisting of 100 upright rows, 200 lunges, and 300 LBCs. The partner not doing the exercise ran halfway down the parking lot, did 3 burpees, and ran back to switch with their partner.
COT: Early announcement for the YMCA sprint triathlon in the fall. Praises for Surf Pacer's middle 2.0 who is 6 today. Prayers for GOAT!
Total count: 7
PAX: 10 count, blood donor, Flight Nurse, Busted Grill, niles, DadBod
FNGs: None
Other PAX: None
50 SSH 10 Imperial Walkers Plank hold 30 seconds
The Thang:
Mosey to tennis courts
DORA
70 ruck merkins - run with ruck / sandbag 70 4x ruck over head flutter kicks - run with ruck / sandbag 120 shoulder press - run with ruck / sandbag 70 butterfly sit ups - run with ruck / sandbag 70 Ruck swings - run with ruck / sandbag
Indian Burden Ruck down main stretch & back to parking lot / ditch
11’s
Squats at top of hill
Clean and press bottom of the hill
Bear crawl back up hill
COT/ANNOUNCEMENTS:
Thank you Niles for serenading us with The Carpenters, your impromptu acapella concerts are always appreciated!
Goat Ruck: April 27 GTE 47 - Richmond, VA
Thank you for the opportunity to lead and be lead. I love all of you.
Total count: 12
PAX: Quinn - The Real One, Dogwood, hoveround, Inches Short, R2, R-X, Washed Up, The Alchemist, F3-Hacker, EOM, Snooki
FNGs: None
Other PAX: None
Warmup to Celebrate my 34 years on earth! Seal clap x34 Ass Kickers x34 Merkins x10 Chain Breakers x10 Copperhead Squats x10 Burpees x5
Picked up the log, bag, and cones and mosey to Goose Poop Island. Partnered off into 4 teams of 3.
Rotation Stations with 4 Minutes at each. Competed for points
Station 1: Bear Bag
Station 2: Stair Master
Station 3: Log-O-War
Return to AO for report of winning teams
Team 1:11 Team 2: 12 Team 3: 10 Team 4: 3
Team 2 got 2 Mulligans and Team 1 got 1 Mulligan each for the Arrowhead Masters!
CoT:
Mulligans Count:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 20
PAX: blood donor, Sister Act, DadBod, Goober, E6, Atomic Wedgy, Inches Short, Pixel Pusher, Crockett, Blue Steel, Dollarweed, Bartman, The Illustrated Man, Next Year, Jingle, 10 count, R-X, Teach
FNGs: None
Other PAX: Tuco
We missed our good PAX Dogwood, but YHC and Teach stepped up to take the reins!
Teach led the Ruckers on a good Ruck-n-Yuck time based on the Q Source topic of Mammon.
YHC led the runners to the UNCW parking deck where we sprinted and asked the question “Why and for Who do we do this?” Gave our all on one final sprint back off of campus.
CoT:
PISTOLS FIRING! GOODNIGHT VIENNA!!
Total count: 22
PAX: morpheus, niles, EOM, R-X, 10 count, Wahlburger(Kyle Kinder), Steak Knives, Tom Sawyer, Slider, Allman Joy, Salty, Sparky, R2, Atomic Wedgy, Bartman, Dollarweed, The Alchemist
FNGs: The Illustrated Man
Other PAX: Tuco, Tony Packo, Boudet
Warm-o-rama: Yoga flow
2 Ruckers departed, 20 pax embarked on a revised bday workout YHC promised to be completed.
The Thang: 36 movements, perform each one for an entire minute, 5 sec rest to get into starting position for next movement. Parking Lot:
Picnic Table: 11. Inclined merkin 12. Calf raises 13. Step-ups 14. Mountain Climbers 15. Bulgarian Split Squat 16. Bench Dips 17. Foot release squats 18. Reverse Lunge towards baseball field 19. Inch Worm towards baseball field
Baseball Field 20. Sit-ups 21. Burpees 22. Heels to Heaven 23. Hand-release Merkins 24. Crunches (LBC) 25. Prisoner squats 26. Plank Hold 27. People's Chair or Deep squat 28. Cartwheels (alt: donkey kicks) 29. V-ups 30. 1 min to sprint to pull-up bars
Pull-up Station 31. bar hang 32. hold top of dip 33. Fence jump overs 34. Bobby Hurleys 35. Inverted Rows 36. Knee raises
COT Name-o-rama Count-o-rama FNG Naming:
I think that was all, thanks everyone for coming out! SYITG!
Total count: 5
PAX: Stouffers, Tombstone, Redline, Onset
FNGs: None
Other PAX: None
Parking lot sprints end to end
Total count: 19
PAX: Bartman, blood donor, Crockett, DadBod, Jingle, Wahlburger(Kyle Kinder), E6, R-X, Venus, Pixel Pusher, Tiny Dancer, Dollarweed, Steak Knives, 10 count, Milton, Tom Sawyer, GTA
FNGs: None
Other PAX: Tuco
Warm o Rama SSH Imperial walkers Chain breakers Toy soldiers
The thang 9 runners for about 4.5 miles 10 ruckers for around 3 miles
3 runners were lost, but made it back via an alternate route
COT Goat ruck 10 year anniversary No FNGs
Total count: 23
PAX: AchyBreaky, Waterbug, Will Hardison (Fader), Gump, Fancy, Blue Steel, Goober, Ugly Stik, Pledge, Pickler, Chinese Downhill, Hush Money, letc, Trump, Dream Crusher, Brackish
FNGs: Deep Dish
Other PAX: Linguine, Pipe Dream, Worm burner, Facts of life, Black Top
Warn o rama SSH Chain Breakers Toy Soldiers
The thang - 23 runners (mostly all) to the south end and back
COT Prayer Requests, Praises for F3's impact on 2nd/3rd F. Large group to SUNdayz for coffee
Total count: 15
PAX: Nomad, Sunrise, wristguard, Chips, Tartan, Inches Short
FNGs: Gauntlet
Other PAX: Torpedo, Da Rock, Cash Only, Mint Julip, Tony Taco, Cola, Ahoy Mate
YHC gathered the PAX into a circle, introduced himself, went over the F3 mission and 5 corp principles and then had everyone stretch, head to toe before moving over to the field for 10 minutes of High Intensity Interval Training (HIIT) and a game of Let’s Make A Deal.
Thing 1: HIIT
With Nirvana’s “Smells Like Teen Spirit” and other classic Alt Rock and Soul blasting in the background. YHC led the PAX through 10 exercises, 40/20 seconds of work/rest. The chorus of grunts and groans weren’t enough to scare off the gazillion Noseeums that returned just in time for great weather to claim the gloom as their home turf.
The PAX swatted and battled hard against them to the end to complete:
Prison Squats Freddie Mercury Flying Nuns Chain Breakers Box Cutters Carolina Dry Docks Slap Jacks (2 Jumping Jacks, 2 Claps between legs) Lil Babies Bobby Hurley
Thing 2: Let’s Make a Deal
YHC next divided the PAX into 3 teams to play 5 rounds of this classic game for prizes and exercises based on the selection of one of three boxes marked 1, 2 or 3.
For each round (RD), the teams had to select one of three options to win a prize or zonk and select the exercise and reps for the PAX to complete. The options were:
(1) Roll a dice with exercise and rep listed; (2) select from 1 of 3 F3 or similar cards with exercise and reps listed; or select a deal (exercise and reps) determined by the Q but unknown to the PAX.
Round 1 Led by Tartan, the team rolled the dice which landed on 30 Abdominal Crunches and won a (toy) Blue Silverado truck
Round 2 Led by Wrist Guard, selected the deal and won a YoYo and 30 seconds of Alternate Shoulder Taps for the PAX.
Round 3 The FNG selected door 1 for his team which was a Zonk. As a result the PAX did 30 seconds of Outlaws, 12 lateral leg raises from the dice and 30 seconds of single leg push ups for each leg. The team also won a can of Sardines to split for their zonk prize.
Round 4
Led by Team 1, Ahoy Mate selected the F3 card and won 20 Monkey Humpers for the PAX and a (toy) Guitar for his team.
Round 5 The Big Deal Team 2 led by Nomad and Team 3 led by Inches Short went head-to-head in a winner take all of Rock, Paper, Scissors to determine the Big Deal Winner Inches Short who after selecting three F3 Cards won a 50 Yard Backwards Run, 30 Freddy Mercury and a 10-count Plank Hold done in a circle by all PAX to exhaustion. The Big Deal Prize for Team 2 was a bag of Twix candy bars, a (toy) Pool Table and a (toy) 69 Shelby Mustang.
COT:
The PAX offered prayers for Pez’s daughter Heather that she be delivered from the behavioral health challenges she is facing.
Inches Short shared the great news about his mother Mrs.Beverly Hutton for her successful surgery and therapy treatments for Cancer which is now no longer attacking her body.
Inches Short ‘s father Mr. Richard Hutton our FNG today was named Gadget by the PAX, but overruled by the Q who named him “Talk Too Much” based on the FNG saying this about himself during his COT presentation to PAX. The Q had a change of heart and the former FNG’s name will revert to Gadget.
YHC spoke about a cousin who after a lifetime of drug abuse and rehab, recently was found dead of an overdose, leaving behind two teenage daughters to be raised by his cousin’s mother. YHC also asked for prayers for his only surviving uncle who at age 91 has entered Hospice Care as he makes his final transition.
YHC also thanked the PAX for allowing him to Q one more time before undergoing his third major back surgery next week and asked for their continued prayers for healing and a speedy recovery.
Honor to serve and be among these HIMs.
Total count: 28
PAX: letc, niles, hoveround, Dixie Chick, SOL, Tom Sawyer, 10 count, Crockett, Goldfinger, Steak Knives, GTA, FIZZ, Snooki, Leroy Brown, Drip, blood donor, DadBod, Jingle, wristguard, Bedlam, Bartman, Dollarweed, The Alchemist, Ta-Da, E6
FNGs: Tuco
Other PAX: Tony Paco
Warm-o-rama: 15 SSH 15 Merkins 20 Raise the Roof 3 Quarter Turkish Get-ups 3 Half Turkish Get-ups 3 Turkish Get-ups
1 pax (SOL) went a running once the turkish get-ups were announced, 27 pax very happily stayed for more turkish get-ups!
The Thang: Choose your weapon/coupon, Suitcase carry to speed bump and perform announced movements: Cycled through:
Finished with a burner: 20 coupon snatches or clean & press, 20 burpees, 10 snatches/C&J, 10 burpees
COT Name-o-rama FNG naming: Welcome to F3 Cape Fear Tuco! Announcements Prayer Requests Prayer
Coffeteria with the PAX, great meeting a downranger from Ohio (Tony Paco), welcome to the gloom Tuco, everyone else Strong Work!
Oh yeah, and 27 infractions for Wahlburger, post some infraction ideas in the comments!
Total count: 7
PAX: Bedlam, Snooki, Milton, Striker, FIZZ, Jingle
FNGs: None
Other PAX: None
EC: 5 mile ruck with Bedlam
Warmorama: Gravel Pickers SSH 50 Seal claps 50 Hop press 50 -we did this at the end again!
Thang 1: work hard -circle up on basketball court. You’ll bear crawl a side then run a side alternating back and forth. Second round crawl bear. Third crab walk then 4th crab walk forward.
Thang 2: Play hard -let’s play ultimate ball. When a team scores come to the center for the exercise. We’ll go up by 7’s. Team that scores can choose exercise. We’ll get to 49 before we start the next game.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat!
Announcements: The Goat : April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. This will be a convergence abridged beatdown. The Goat inspired! https://docs.google.com/spreadsheets/d/124GQjAVFW_3-qHyPx3fqUdIAFJmCopht6NQO89Y-QzM/edit
-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar! https://docs.google.com/forms/d/e/1FAIpQLSdRyQwbqqma0UjlmLMZ9tEMA6yFIR4l-KrxvAtTDMXNSatJpA/viewform?vc=0&c=0&w=1&flr=0
-4/1/24 F3 Cape Fear Foundation scholarship application goes out. $3,000 this year!
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -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: “ You won’t find time. You have to make time!”
Total count: 6
PAX: Birkenstock, Whirligig, GEN-X, The Mountie
FNGs: None
Other PAX: Dial tone
See picture below. WG, TM, GenX and YHC worked out on the beach this. After COT we did F2 at Majik Beanz and Birkenstock and Dial Tone show up after posting at CB Elementary ????.
Happy Easter
Rx
Total count: 3
PAX: Mr. T, Houdini
FNGs: None
Other PAX: None
YHC accompanied Mr. T and Houdini as they finished up a blazing Kessel Ruck week! Strong work!
Total count: 14
PAX: The Mountie, Matt Foley, Redline, Brick City, Onset, Jingle, Stouffers, Rawhide, Hammer Head, Buckeye, Dogwood, Hoosier Daddy
FNGs: None
Other PAX: No Quit
Coffee on the Hoff ☕️ ???????? Since the Hoff was unable to Q he did the next best thing, bought coffee for all pax in attendance. And thanks to the Hoff’s generosity Hoosier Daddy also got 25 cake pops for him and his kids (Thanks Hoff!). 14 strong pax for a casual Friday run with everyone getting between 3-6 miles. Prayers for all pax traveling next week and more prayers for pax at home with their kids all week. #GoodFriday
Total count: 7
PAX: last, Washed Up, Bartman, E6, Old McDonald
FNGs: None
Other PAX: Dead Air (F3 Naperville)
Warm-O-Rama: SSH Chain breakers Imperial walkers Mamba night clubs
The Thang- Mosey to the outer loop running trail. Work for 90 sec- Merkins 60 sec mosey while listening to Matthew 26:36-46
Work for 90 sec- Mountain Climbers 60 sec mosey while listening to Matthew 26:47-56
Work for 90 sec- Big Bois 60 sec mosey while listening to Matthew 26:57-68
Work for 90 sec- Squats 60 sec mosey while listening to John 18:28-40
Work for 90 sec- Heels to Heaven 60 sec mosey while listening to Matthew 27:19-26
Work for 90 sec- American hammers 60 sec mosey while listening to Mark 15:16-19
Work for 90 sec- High Plank 60 sec mosey while listening to Mark 15:20
Work for 90 sec- Lunges 60 sec mosey while listening to Luke 23:26
Work for 90 sec- Mountain Climbers 60 sec mosey while listening to Luke 23:27-31
Work for 90 sec- Big bois 60 sec mosey while listening to Luke 23: 32-33
Work for 90 sec- Squats 60 sec mosey while listening to Luke 23-39:43
Work for 90 sec- Heels to Heaven 60 sec mosey while listening to John 19:25-27
Work for 60 sec- LBCs 60 sec mosey while listening to Mark 15:33-39
Work for 60 sec- Plank hold 60 sec mosey while listening to Matthew 27:57-60
Recover, Recover
COT Prayers for GOAT GOAT Ruck Convergence next week Bartman’s friend E6 coworker who just had a heart attack Justin Wishon recovery Old Macdonald’s dad
Total count: 12
PAX: Inches Short, R-X, Bambi, Wahlburger(Kyle Kinder), Liberty, Crockett, Aquaman
FNGs: Yogi Berra
Other PAX: LIT, Thumper, Tarzan
Two Rounds of closest to the basket wins the mulligan! Myself and Wahlburger tied on round one and Inches won round 2.
Then we all group scramble played the back 5 holes with punishments based on score.
Great work!
Total count: 2
PAX: Inches Short
FNGs: None
Other PAX: None
EC: 3mile run…just me…in the pouring rain!
Warmorama: Gravel Pickers SSH 50 Seal claps 50 Hop press 50
Thang 1: Block Mile! -get a block and start walking. As we go you will do the exercise called out. At each quarter mile mark we’ll do a lil beatdown. 1st-blockees/curls 2nd- chest press 3rd- rows 4th-big boys until time runs out! We’ll do this for a whole mile!
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Chris and Inches father in-law.
Announcements: The Goat : -When is this? April 27, 2024 starting at 7:00am at Long Leaf Park by the restrooms where the LLP workouts always start. This will be a convergence abridged beatdown. The Goat inspired!
-F3 Cape Fear 10 year Anniversary: 6/7-6/8. Mark your calendar!
-4/1/24 F3 Cape Fear Foundation scholarship application goes out. $3,000 this year!
Habitat: -Usually the third Saturday of each month from 7:45am to 2:00pm. -Next one: on 4/6 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: The Flying Machine on Randall Pkwy. Grimburger will be there!
Reminder: “ You won’t find time. You have to make time!”
Total count: 11
PAX: Mr. T, Houdini, Sister Act, Dollarweed, Gump, letc, Allman Joy, Bartman, Snooki
FNGs: None
Other PAX: PIRO, Jacksonville FL
(MK’s VQ got postponed as he was called into work at midnight. Thank you for your service!)
Warm-O-Rama: SSH x 20 IC Toy Soldiers x 20 IC
Thang: 2 ruckers departed on their quest for the Kessle Ruck. 9 runners headed for the Muni so Skeeter could splash in all the puddles. The rain held off, our missions were successful, and the runners accomplished 4 miles.
COT: Prayers for Wheels on the Bus, Justin, GOAT, and a safe drive back to FL for Piro.
We were bummed that MK couldn’t lead us this morning, but very thankful that men like himself make these sacrifices to protect us and our country. We pray he’s safe and will be back in the gloom with us soon.
Pixel Pusher
Total count: 5
PAX: Tombstone, Hoosier Daddy, Matt Foley, Stouffers
FNGs: None
Other PAX: None
WARMARAMA
SSHX25 WINDMILLX10 LUNGESX10 FLUTTER KICKSX25 5 MINUTE RUN
AMRAP 20 5 stations
Burpees X10 Squats X20 Mountain Climbers X30 Plank Jacks X40 RUN 50 yds.
APPLE TURNOVER Bear crawl, then flip to crab walk, back to bear crawl, flip crab walk
*Great EC run with Matt Foley in the deluge!
COT Prayers for Pax. Prayers for a good night's sleep. Prayers for all who protect and serve. POD (Poem of the Day). "Black Momma Math" by Kimberly Jae. Stanza 3 is brillant.
Thanks for letting me lead and thanks even more for following.
Total count: 3
PAX: Jingle, hoveround
FNGs: None
Other PAX: None
Three PAX braved the elements, so of course we were rewarded with no rain! We ‘struggled’ to convince Jingle to join us for a ruck, and he did!
Hit the parking decks and had some great chatter.
PISTOLS FIRING! GOODNIGHT VIENNA!!
Total count: 13
PAX: Chop Shop, Sparky, EOM, 10 count, Wahlburger(Kyle Kinder), GTA, Under Siege, The Alchemist, Ta-Da, DirtBoy, Omar
FNGs: None
Other PAX: Slider (Wahlburger 2.0)
Warm-o-rama
Parking Lot Station 6. 36 Double Unders (Alt: 72 jump ropes) 7. 36 Jump Rope 8. 36 Shuttle Runs 9. 36 Broad Jumps 10. 36 Pistols (alt: reverse lunge)
Bathroom Station 11. 36 Derkins 12. 36 Box Jumps (alt: box steps) 13. 36 Crunches (LBC) 14. 36 Shoulder taps 15. 36 sec Balls to Wall
Jump over Station 16. 36 Jump overs 17. 36 Hand-release Merkins 18. 36 Sit-ups 19. 36 Burpees 20. 36 sec Plank Hold
Picnic Table Station 21. 36 Bench Step-ups 22. 36 Bench Dips 23. 36 L Leg Bulgarian Split Squat 24. 36 R Leg Bulgarian Split Squat 25. 36 Heels to Heaven
Grassy Station 26. 36 Walking Lunge 27. 36 Cartwheels (alt: donkey kicks) 28. 36 Inch Worms 29. 36 V-ups 30. 36 Prisoner squats
Pull-up Station 31. 36 Pull-ups (alt: max PUs into 36 sec bar hold) 32. 36 Dips (alt: max dips into 36 sec hold top of dip) 33. 36 Toes-to-bar (alt: V-ups) 34. 36 Inverted Rows 35. 36 Knees-to-elbow (alt: hanging knee raise) 36. 36 Chin-ups (alt: palms up inverted row)
COT Announcements: -April 27th GOAT Ruck -June 7-8 10 year anniversary -Saturday @5am Ruck bootcamp with Flight Nurse Prayer Requests:
Coffee and Donuts Sparky brought the coffee, YHC brought the Krispy Kreme
Thank you F3 Cape Fear for the best birthday! I pray I have 36 more years with all you HIM!
Total count: 9
PAX: Salty, Offering Plate, Kopi Luwak, Captain Jack, Tiny Dancer, mr.kotter, Chernobyl, wristguard
FNGs: None
Other PAX: None
PAX circled up for a quick warmup at 0530.
THA THANG: March Monthly IRONPAX Beatdown……
4 lines of cones down the parking lot. 20 yards apart each. Travel and perform set exercises at each cone. Run around the horseshoe loop back the start. 50 reps total per round. 30 min AMRAP
Green Line (starting point): 20 hand release merkins
White Line: 15 jump squats
Blue Line: 10 double count Bonnie Blair’s
Orange Line: 5 Burpees
Finish off with some recovery work at the end.
COT to wrap things up.
HushPuppy over & out!!!
Total count: 4
PAX: Duckboat, Raygo, Meat
FNGs: Meat - aka Mike Prochaska
Other PAX: None
You haven't truly lived until you've hung out on a dark beach with a guy named "Meat." It all worked out, and we all made it through the workout without any permanent scars.
Warm-o-Rama
Baby Arm Circles
Michael Phelps x 10 IC
Gravel Pickers x 10 IC
Imperial Walkers x 10 IC
The Thang
Mosey to the enormous beach with our rucks and sandbags
Sandbag Shoulder Press x 20 IC Sandbag Rows x 20 IC
Serpentine
At each beach access do...
Merkins x 5 Squats x 10 Flutter Kicks holding sandbag x 15 IC
Mosey back to the AO
Burp and Merk - Burpee with ascending merkins to 10 - 55 merkins in total
COT
"The Goat" ruck is coming up on April 27th, at 7:am at Long Leaf Park
Some quality F2 coffeteria afterward with Raygo and Duckboat. We all agreed that Jennifer Conley and Penelope Cruz are great actresses.
Duckboat - I'm just glad you didn't have fish for dinner last night. Those flutter kicks were brutal! Fortunately, I was upwind.
Raygo - Give me a call next time the Caribbean girls are in town
Meat - My new favorite F3 name, Moist slips into 2nd.
Let's keep on accelerating!
DC
Total count: 11
PAX: Gump, Tombstone, Hoosier Daddy, Brick City, Flight Nurse
FNGs: None
Other PAX: Spot, Dead Air, Flush, No Quit, Princess Peach
Warmaroma -20 SSH -20 Imperial Walkers -20 Arm Circles, Forward and Back -20 Gorilla Squats
5 Stations -Bulgarian Squat x10 each leg -Raised Merkins x 20 -Big Boy Sit-ups x 30 -Dips x 40 -American Hammers x 50 each side
Repeat adding 10 reps to each
Finished back at AO with some planks, merkins and Peter Parker’s
COT Thank you for all the support and encouragement and coming out to my VQ.
Total count: 10
PAX: 10 count, Wapner, Omar, Kopi Luwak, Crockett, Under Siege
FNGs: Coupons
Other PAX: Munster, sheepshead
Runners got in a cool 4 miles, Ruckers rucked about 2 miles.
Total count: 12
PAX: hooch, Whaler, Special K, Hoosier Daddy, Kramer, GEN-X, Stouffers, Tombstone, Redline, Gumby, Rawhide
FNGs: None
Other PAX: None
The dirty dozen led by Blackout on a tour of Carolina Beach. Redline with some solo EC running along with others with some EC core work. 5+ miles for most and great F2 had by all. Prayers for Blackout’s bad wheel and a big shout out to Rawhide on his b-day! Gumby also had a birthday over the weekend and although he’s almost 40, he still runs like he’s 16. #morethanaworkout
Total count: 11
PAX: Bambi, Oaken, Liberty, Goldfinger, Sister Act, Venus, Dogwood, Ta-Da, Captain Jack
FNGs: None
Other PAX: Slider aka Carter Kinder
Warm up Butterflies Bent over shoulder swings 10 gravel pickers 10 side straddle Hops Rolling with Corn Split up to teams of two. While one pair throw bags, the other PAXs do one station for each round of throwing. Station 1: Corn hole/sled Station 2: kettle clean and press Station 3: Shoulder press Cindy Station 4: Stone Merkins Station 5: plank Station 6: Curls Station 7: American hammer with kettle Station 8: water shrugs
Each person throws one bag at the corn board, Best throw gets to pull the sled while the other one does Burpee. Coupons needed
Total count: 15
PAX: Inches Short, Pez, Chips, Nomad, Sunrise, Busted Grill, Lost Boy, Tartan, Steel Plates, Mint Julep
FNGs: None
Other PAX: Cash Only, Da Rock, COLA, Torpedo
Welcome / Mission / Principles / Credo
Warmarama: Toy Soldiers Imperial Walkers Shoulder Stretch Gravel Pickers
Count-o-rama: 14
The Thang 0
Watercraft Ferry Warmup Mosey (about 1/4-mile out and back)
The Thang 1
Prime Numbers. Two exercises: Burpees and SSHs. Do 1 Burpee than
The Thang 2
Mosey to the field
Teams of Four Timer does either 1) bear crawl to first marker, 2) walk to second marker 3) run to third marker
Rest of Group does exercises until Timer comes back. Rotate between P - Punch Merkins R - Raise the Roof (or Carolina Dry Docks) I - Inch Worms M - Monkey Humpers E - E2K
The Thang 4:
Mosey to under the River Road Bridge Balls to the Wall or Roman Chair - 10-count x 15 PAX
PAX did Mary as Snooki ran to retrieve his phone under the bridge.
Countarama: 15 (gained Nomad)
Name-o-rama
Prayers, Praises, and Announcements: Inches Short was downrange in Raleigh and met Manchkin who celebrated his 50th birthday with a Q, but found out he’s got Stage 3 Cancer. Prayers for his recovery Cash Only had a close call with a hit and run, grateful he and his wife weren’t significantly hurt. Cash Only prayers for mother and father who need care/assistance but are resisting Pez’s daughter and her recover. Praise to Tartan’t daughter for reaching out and 1:1 time Nomad and the Wilmington Bridge work being over (?) and a shorter drive The Hoff joined us for the last bit of coffeeteria The GOAT ruck Convergence week nest week - Lightkeepers WILL happen, all other weekday AOs at LLP and Baywatch Saturday.
It was an honor and privilege to Q.
Total count: 4
PAX: Offering Plate, Bodhi, OTC
FNGs: None
Other PAX: None
Warmorama
Got to Work
COT
Bodhi- Great to see you this morning…..keep coming out.
Total count: 16
PAX: 10 count, Jingle, letc, GTA, Washed Up, Milton, E6, Bartman, Wahlburger(Kyle Kinder), Captain Jack, Ta-Da, Big Sky, Crockett, Dixie Chick, Leroy Brown
FNGs: None
Other PAX: None
traditional warmup, and we talked about how we invigorate male community leadership through our workouts
Rotation , timer does farmer or other carry while pax alternate exercises.
4 turns Kbs/ goblet squats
4 turns Curls/ triceps extension
4 turns C&P/ goblet lunge
4 turns Kbs/row
various modifications were enacted!
50 big boys and some Freddie Mercury's to close
COT Goat Ruck 4/27 F3 Cape Fear 10 year anniversary 6/7-6/8
grateful to lead!