Mamba Monday

Date: 7/26/20

AO: Mamba Monday (Robert Strange Park)

Conditions: 57 deg, mostly cloudy

QIC: Sparky (R)

PAX:  Spicoli, Double Door, R-X, Kramer, Hello Kitty, Mayhem, Caliseaum (R), Gravity (R)

Gave normal discloser

The mission of F3 is to plant, grow and serve small workout groups for men for the invigoration of male community leadership.

  1. Workouts are always free
  2. Are open to all men
  3. Held outdoors, rain or shine, hot or cold
  4. Led by men who participate in the workout in a rotating fashion, with no training or certification necessary
  5. End with a Circle of Trust


Seal Claps x 25 IC

Gravel pickers x 20 IC

Hillbillies x 20 IC

21’s – SSH


Indian Run down road into the south parking lot all the way to the end.

Did 2 sets of Parking Lot tracers

Mosey to the basketball courts

3 Man Dora

100 – Burpees

200 – Squats

300 – LBC’s

P1 – East end of basketball court – Did the exercise

P2 – West end of basketball court

(Did step-ups and dips, alternation each time you at that end.  Switch dips to decline merkins after reaching 100 burpees in your group)

P3 – Did broad jumps half court, then ran to P2 and switch.

Thang 2

4 Corner escalator on basketball court

Back pedal short side, Carioca long end

Corner 1 – 10 Merkins

Corner 2 – 10 Merkin, 20 – Box Cutters

Corner 3 – 10 Merkin, 20 – Box Cutters, 30 Squats

Corner 4 – 10 Merkin, 20 – Box Cutters, 30 Squats, 40 LBS’s

Mosey to the front of school at the stairs


Bottom on the stairs –  Merkin

Top of Stairs – Squats

Count down Merkin , count up squats, always totaling 7

To get to the top of the stairs you walk up with your hands, stopping every 4 stair and did a merkin

Mosey back to the AO


  • Kramer talked about the monthly battle of the bridge challenge between Mamba Monday and Scorpions
  • 10 year is still on, get registered
  • @Moab’s Father in Law, recovering from COVID-19, moved to step down floor
  • Eden Village project on $10,000 remining to meet the goal.  We will do it.
  • Prayers for our, first responders, military, first line workers

That’s all for now, as always, it’s an honor to lead such a fine group of men and to see how F3 Cape Fear is GROWING.



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