We Caught A Flounder!!


QIC: Sir Mix A Lot

PAX: Tiny Tank, The Mountie, Flounder, Red Ryder “from F3 Carpex”


  • 30- SSH-4 Count
  • 20- Windmills
  • 15- Cotton Pickers
  • 20 Hill Billys -4 Count
  • 10- Merkins – 4 Count
  • 20- Plank Jacks- 4 Count
  • 20 Mountain Climbers -4 Count

Welcome Red Ryder from F3 Carpex and our brother from the North, Flounder!! Welcome to Iron Island I promise I will not disappoint.

The Thang:

The best part about this time of year and F3 Cape Fear is how truly blessed we are with the amazing views. It really is easy to take for granted the amazing views we have in our back yard, but today definitely did not disappoint. We were running to the beach the same time the sun was just cresting over the waves, truly an epic start to an epic day!

11’s- also written as 11s. An exercise in which you start with 1 rep of one exercise and 10 reps of another exercise, then add one additional rep to the first exercise and subtract one rep from the second. The sum must always add up to 11.

  • Exercise 1- Burpees
  • Exercise 2- Big Boy Sit Ups

No time to waste!! Form it back up and mosey back to the playground.

Time to get in a little Mary,

  • 15- American Hammers
  • 50 Flutter Kicks

Now for the fun part……

Mosey to the Play Ground for a little DORA123.

  • Exercise 1- 100 Pull ups
  • Exercise 1 – 200 LBC’S
  • Exercise 1 – 300 Bobby Hurley’s

While partner one is doing the exercise partner 2 runs over to the swing set for 5 Swing Assisted Knees to Chest. Rinse and repeat until all the repetitions have been completed. This is when tiny Tank decided to tell the PAX that he had a CrossFit workout later in the morning…. Poor guy, well at least he will be

Now for the best part!!

Everybody looked like they were having some issues lifting their arms so just to make sure everyone’s arms were completely smoked 10 more pull-ups OYO.

This is where everyone gets to choose their own fate.

Line up on the basketball court at the free-throw line. Everyone gets a chance to make a free-throw… if you make the shot you get to go to the back of the line with no repercussions. However if you miss…. 5 burpees OYO. Just to be clear I never made a single shot, but the sun was in my eyes…. And the wind had picked up….. it had nothing to do with my amazing basketball skills.

Last but not least…..a little 2 on 2 in the spirit of March Madness.

Made it back to the Flags just in time for COT.


Moleskin/ COT

Prayers for all men and women in uniform

Prayers for Flounders step mother Judy.

Prayers for the family and individuals who were struck by a vehicle in Carolina Beach trying to cross the road.

Tri-Mindfulness Triathlon march 31st 2019- Reach out to BTB with any questions.

Make sure to donate any money you might have for the Ainsley’s Angell Chariot- See 10COUNT for any questions.

Advisory council meeting 3/25/2019 you need to be there. You want to be there.

As always it a privilege to lead!

Sir Mix out!


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