The Great Philosopher Mike Tyson


QIC: Sir Mix A Lot

PAX: Beauty, Niles, Tiny Dancer, Mr. Kotter, Dixie Chick, 8 Penny, SOL, O-Zone from F3 Greensboro, Mayhem, Flight Nurse, Nacho, Capt Stubing, Wreck It Ralph, Gravity, Nancy Pants, Tom Sawyer.


  • 30- SSH-4 Count
  • 30 Imperial Walkers -4 Count
  • 20 Cotton Pickers- 4 Count
  • 20 Windmills – 4 Count
  • 15 – Merkins – 4 Count
  • 15 Plank Jacks – 4 Count
  • 15 Mountain Climbers -4 Count
  • 50 Flutter Kicks – 4Count
  • 10 or so Moroccan Night Clubs waiting for the last of the PAX to arrive. Evidently the OGAO has their own start time. I won’t mention any names but this reminds me of a particular person by the name of Hate Penny…….

It was a brisk morning with a cold chill in the air that could only mean one thing, a beat down was getting ready to commence.  I really enjoy getting to Q the OGAO for many reasons, but if I had to pick one main reason why HMP will always be home for me it  would all fall back to the history. The history behind this AO is hard to beat, and it will forever be the cornerstone for F3CapeFear. This AO is where it all started for F3CapeFear and the pavement has been soaked with the sweat, blood, and tears of many F3 Men. This was the first AO I ever posted at and YHC was splashing merlot before the COT, due to the HIM they call EPO. HMP will always be home for me and it truly was a privilege to lead the PAX this morning accompanied by our very own F3 CAPEFEAR Nantan Tom Sawyer.

The Thang:

Mosey to the tennis courts!

11’s – 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.

  • The Exercises –
  • Big Boy Sit Ups
  • Merkins

This exercise got a little weird when I was casually speaking with Niles about a motivational quote by the great philosopher Mike Tyson.  The quote was “Everyone has a plan until they get punched in the mouth.” Very wise words indeed, but 8 Penny respectfully objected the wise wisdom of Mike Tyson. 8penny stated that “he always has a plan and nothing can stop him from accomplishing what he sets his mind to.” Without missing a beat Niles stepped in and asked 8penny if he would like to try a role play? Niles advised 8 penny that he does role plays with many of his clients and he felt it would allow 8penny to see things from a different perspective. 8 Penny reluctantly agreed and Niles then asked 8Penny to Fireman’s carry Tom Sawyer across the tennis courts. 8Penny threw Tom Sawyer over his shoulder within seconds, and went flying across the tennis courts shouting “I told You Niles!” Just before 8Penny was about to reach to the finish line, Niles came out of nowhere and delivered a crushing blow to 8 Penny’s jaw that knocked him out cold.

The worst part was Tom Sawyer came crashing down and scratched his new sneakers. They were brand new shoes and will probably never look the same again. As 8 Penny regain consciousness he admitted that Nile’s was right all along and he would never disagree with such a strong and wise role model like Mike Tyson ever again.

Now that everyone is warmed up, lets mosey to the pull up bars for round 2!

Thunder Buddy’s for life! Everybody pair up!! 

In you teams of two knock out the following exercises-

  • 10 Pull ups
  • 20 Merkins
  • 30 LBC’s
  • 40 Squats

After completing the exercises run with your thunder buddy down to goose poop Island. From there Bear Crawl across the bridge up the stair case and back around the island for round two Rinse and repeat as many times as possible for the given time frame.

But wait there is more!

Mosey back to the flags for a little Mary. Yes, you heard right I actually had time for Mary!! It only took me 27 attempts at leading a workout to get it right!

  • 30 Hello Dolly’s
  • 10 American Hammers “Just for Flight Nurse and his 2lb. RuckSack” Just kidding I’m sure Flight Nurse has a heavy heavy sack……


Moleskin/ COT

When need HC’s for the azalea festival parade!! Dot it!!

Prayers for all men and women in uniform

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.

Prayer request for Beauty’s neighbor who is currently dealing with multiple medical issues.

As always it a privilege to lead!

Sir Mix out!


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