Date: July 4, 2017

Location: Baywatch, Wrightsville Beach NC

# of Pax: 43

QIC: Trumpenus (Trump and Venus)

Pax: Fonda, Sparky, EOM, Avalanche, Tank, Crabcake, Gaphetto, Zuckerberg, Ugly Stik, OBT, Tiny Dancer, Shut in, Mugsy, Stinger, Mighty Mighty All Bait, Downhill, 8 Penny, Bob the Builder, the Hoff, Messi, Morpheus, Milton, Pitino, FNG – 5 Hole, (Bill Meyer), Ball Bearing, Fletch, Tater Tot, Overbite, Seahorse, Niles, Double Check, Kramer, Gobo, Blue Steel, Hooverround, Riptide, Small things, Cracker, Minecraft, Hahvahd, Last.

On a gorgeous 241st birthday of our great nation, Trump and YHC led 43 pax from Cape Fear and afar on a new journey none of us at Baywatch had experienced. We thought it would be epic enough that we got a drone out there to get some footage of it and it surely didn’t disappoint!

Warm up: 

A slight history lesson as to when our great nation was started: July 4th, 1776. Thank you Trump!

7-Imperial Squat Walkers IC

4 – Windmills IC

17 – Merkins IC

76 – SSH IC


Form two lines: American Flags stay at the front, Indian Run following Trump and Venus.

We moseyed over to a small beach few pax had been to before in the Channel Walk/Lee’s Cut neighborhood, heck we even lost Minecraft and Hahvahd it was so new and secluded they thought we went to the beach. Instructions were given to the pax to stay with a buddy and SWIM, thats right SWIM, to the palm tree that looks like it is floating on water. You got to trust us that there is indeed an island of sand over there. Well sure enough, shoes and shirts started coming off and most everyone was in the water. Once on the island, the workout was reviewed and the first underwater AO in F3 NATION commenced!!!!

50 reps of each exercise – IC

  1. Bobby Hurleys
  2. LBCs
  3. CopperHead Squats
  4. American Hammers
  5. Mountain Climber Merkins
  6. Lunge – Left Leg
  7. Shoulder Press
  8. Lunge – Right Leg
  9. Flutter Kick (4 count)
  10. 10. High Knees (Single Count)
  11. 11. V-Ups
  12. 12. Side Straddle Hop
  13. 13. Mak Tar Jives

Once the exercises were over, Trump brought all the Pax in and referenced the island we were standing on and how no one has to feel as if they are on an island with F3. We are all here to get your 6 whenever needed. Courtesy of the Hoff at coffeeteria we were chatting about Trumps talk he says that this poem is perfect reference to that!

“No man is an island,

Entire of itself,

Every man is a piece of the continent,

A part of the main.

If a clod be washed away by the sea,

Europe is the less.

As well as if a promontory were.

As well as if a manor of thy friend’s

Or of thine own were:

Any man’s death diminishes me,

Because I am involved in mankind,

And therefore never send to know for whom the bell tolls;

It tolls for thee.” By John Donne.

Thank you sir.

Let’s head back to the beach. So it is SWIM time again.

GEAR UP and lets head back to the CoT.

Two lines: don’t leave the guy behind you!

Once back at the CoT, Bob the Builder led us all in some of his famous protractor.

To finish the morning off we crushed 10 burpees each! BOOYAH!!!


Prayers for this great nation.

Prayers for those who keep us safe

Prayers for F3

Prayers for our brothers who were not there today

Prayers for those who have gone before us

Prayers for those who will come behind us

I thought the workout was FUN, Different, and US! I have heard from some people who saw us from the bridge that we looked BADA$$ out there. We got some great footage with the drone that Trump is putting together as we speak. Thanks to all of y’all for stepping out of the comfort zone and doing it! Well done!

Cracker – nice shorts game!

OBT, Stinger, MMAB, Shut in, Tater Tot, Avalanche, Crabcake, Riptide, Pitino, and Fletch – thank you for visiting

BTB and Zuck – thanks for getting there early and helping Trump and I out

DINO – even though you weren’t here thank you for the drone. We missed you

FONDA – keep killing it!

NILES – I am excited to see you swim! Let us know how we can help

Morpheus – thank you, you know why!

Minecraft and Hahvahd – sorry we got lost, it won’t happen again

Strong work by all PAX! WE had a heck of a good time!

As always, it is an honor.

Until next time…

Venus OUT!



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