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Total count: 8

PAX: Hushpuppy, Kramer, Raygo, King Tut, Duckboat, Dogwood, The Flying Wasp

FNGs: None

Other PAX: None

Warm-O-Rama (Alternating Hush’s)

  • Good Mornings x10 IC -Side Straddle Hops x20 IC -Hillbillies x20 IC -Mamba Night Clubs x15 IC

Mosey to cinder blocks in parking lot

THANG 1: The Money Pump Hush Money led us in 2 rounds of 6 cindy exercises. -1 mins of straight reps -10 seconds rest between -2 Full Rounds

  1. Shoulder Press
  2. Curls
  3. Squats
  4. Chest Press
  5. Bent over Rows
  6. Alternating block merkins

After being smoked; we returned the blocks, dropped our gloves & shirts off at AO, & reversed NASCAR to stone street.

Made it way to the top of the sand l, partnered, up.

THANG 2: The Puppy Plunge 3 Rounds

  1. Partner at top of beach does Inspector Gadget Merkins (Hand Release with arms spread wide and long) while partner runs to water, submerges, does 3 surfees, runs back. Repeat 3 times each.
  2. partner at top of beach does squat + clad raise while partner runs down, submerges, 2 surfees, runs back. Repeat 2 times each.
  3. partner at top of beach does burpees. While partner runs, submerges, 1 surfee, run back. 1 time each.

Rinse of quickly, enjoy the sunrise, Mosey back to AO.

COT: GET ON THE Q CALENDAR!!!!!! The Forum (advisory council meeting) tonight at Flying Machine Brewing: 7:00pm

Total count: 10

PAX: Snickers, coonbait, In The Game, Pace, Bosley, Beaufort, Flush

FNGs: Wax On, Philly Beats,

Other PAX: None

Warm up

Toy Soldiers

Side Straddle hop

Wind Mills

High Knees

Imperial Walkers

The work out

Start with the lower body superset:

SET ONE: 40 seconds work, 20 seconds rest

SET TWO: 30 seconds work, 1 5 seconds rest

SET THREE: 20 seconds work, 10 seconds rest

Then, repeat this same time drop format for the upper body superset.

Superset ONE: Lower Body Dumbbell HIIT Exercises Strength: Alternating Lateral Lunges Cardio: Runner Lunge Strength: Dumbbell Squat Cardio: Dumbbell Swing+ Lateral Hop

Superset TWO: Upper Body Dumbbell HIIT Exercises Strength: Hold Al Gore while doing tricep extensions Cardio: Punch Jacks Strength: Bicep Curl + Overhead Shoulder Press Cardio: Push Up + Burpee + Bicep Curl

Hip Work Out

30 hip raises 20 side leg lifts on each leg 20 single leg deadlifts on each leg 20 air squats 20 wojo squats 30 Donkey Kicks

YHC had @Pace and @PhillyBeats come to the center of the circle and lead us in a couple exercises. The purpose of this is to get Pax who have not Q'd before to get comfortable doing so.


We announced Buffalo's Marathon ruk on July 29th for Matthews Ministry

Than we prayed for our nation

Total count: 13

PAX: Hips Don’t Lie, Drip, knee high 2, Smuckers, Southie, Lazarus, Jingle, quarterround, Green Thumb, Kenneth Woods, Mile High

FNGs: None

Other PAX: Bedlam

Warmarama 15 x Imperial hillbillies 15 x Imperial Walkers 10 x Windmills


The Thang 1 Wake Me Up Before You Go-Go, by WHAM! Partner Up, Face to Face, PAX shoulder to shoulder SSHs at start of song At every Wake Me Up … an Alarm Clock into a Burpee

Grab a Cindy to Baseball Field

Circuit 1 - 5min x 2 w/Block ‘Mericans (45s) w/o Block Alternating Lunges (45s) w/Block Thrusters (45s) Mountain Climbers (60s) Rest - 60s

Circuit 2 - 5min x 2 w/Block Dips (45s) w/o Block Jump Lunges (45s) w Block Plie with Upright Row (45s) Groiners (60s) Rest 60s)

Circuit 3 - 5min x 2 w/Block Incline Rows (45s) w/o Block Pulse Squats (45s) Wildcard (45s) Mountain Climbers Rest (60s)

Back to AO



Prayers Praises and Announcements F3 Cape Fear Forum tonight 7PM @ Flying Machine Brewery From QuarterRound: praises to Knee High 2 preaching at Hope Community Church Prayers for Bedlam and his situation at home with family

Closing Prayer

Total count: 21

PAX: Tiny Dancer, Brackish, Gump, happy, Sooner, letc, Timeout, Captain Jack, U03LR20CTJP, Pixel Pusher, Leroy Brown, Dorian, pompom, Banjo, Big Sky, Goat, Jiffy Pop (JP)

FNGs: None

Other PAX: Gelato, Huck Finn

Not sure where to begin with this one. Happy went through every emotion within the span of the 45 minute workout. Sooner and Brackish may be the worst combination of PAX to have at a workout to get anything productive accomplished. On a positive note, it was great to see all the new faces posting at the OG! Also, shout out to Big Sky and Goat for keeping the Coffee and Donuts alive for some great F2 following HMM. Also, shoutout to Gelato for joining all of us goofballs at 0530 in the gloom. She crushed the workout!

Warm-up Seal Clap x 20 Silent Seal Clap (my aim to get Brackish and Sooner to stop talking, which failed miserably) Brackish talked too much and threw everyone off so no one finished on correct count. 10 Burpees - OYO Hillbillies x 10 Imperial Walkers x 10 Mountain Climbers x 10 into Plank Jacks x 10 Albatross Arms - Moroccan Nightclubs, Baby Arm circles forwards, then backwards, raise the roof, Moroccan Nightclubs Gravel Pickers x 12

No Metal was to be found in the back of Goat's truck, so we had to go and find it. Mosey to pull-up bars.

Partner up for Dora:

Round 1 Partner with weight = Kettlebell Swings Partner without = head to pull-up bars for 5 pull-ups Switch and keep total of reps of KB Swings - complete 100 Reps

Round 2 Partner with weight = Curls Partner without = head to dip bars for 5 dips Switch and keep total of reps of Curls - complete 100 Reps

Round 3 Partner with weight = Sumo Squat Partner without = head to pull-up bars for 5 chin-ups Switch and keep total of reps of Squats - complete 100 Reps

Round 4 Partner with weight = Mufasa's Partner without = use fence to complete 5 Derkins Switch and keep total of reps of Mufasa's - complete 100 Reps

Everyone grab a weight and carry back to AO.

Once back at AO we loaded bells into the truck and circled up for PAX choice Mary. We made it almost the entire rotation with some highly questionable choices of exercises.

F3 Cape Fear Forum tonight at Flying Machine Brewery - 1900


  • Kix

Total count: 14

PAX: 10 count, Pumpkin Pie Chart, BabyBack, Pledge, Closer, Milton, GTA, blood donor, EOM, Gingeroo Joey, Chop Shop

FNGs: Gypsy

Other PAX: Closers 2.0 Mozart

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

Five core principles of F3:

Open to all men Free99 Held outside Led in a rotating fashion Ends in COT


SSH - x25 Pebble Pickers - x10 Copperhead squats - x10 Mountain climbers - x20

Count off

Mosey to parking lot

7 of diamonds

First round legs one leg toe touches RLRL (x7) Bonnie Blair’s (x14) Squats (x21)

Second round abs Heels to heaven (x7) Crunchy frogs (x14) American hammers (x21 double count) Flutter kicks (x28 double count)

Mosey to tables

Partner up for a no count Dora - 5 minute timer set.

One partner does step ups while the other partner runs to the pull up bars and completes 3 hanging leg raises.


Prayer requests:

10 count and his M are going on vacation next week. Prayers for safe travel and for some quality time for the to connect and encourage each other.

Pledge had some words of wisdom on how watching what we say in conversation when discussing current events. Our words should be used to encourage, not divide or offend others.

Strong work by all men today ????????

Total count: 15

PAX: Gump, knee high 2, R-X, flounder, letc, Salty, FIZZ, DadBod, Shut-In (Carpex), Special K, Gandalf

FNGs: None

Other PAX: R2, Mind blown, showtime,

SSH x15 Monkey humperd x15 Mamba nightclubs x20 10 merkins IC 5 burpees oyo

Thang 1 Pax got on groups of 3 with 2 coupons on 1 side they performed thrusters and big boys on the other side 1 pax rifle carry coupon to other side and 1 pax bear crawled. A little confusing but we got good work.

Thang 2 Teams of 3 tried to score 2 soccer balls on 1 net. Lots of running and good fun! We played like kids!!! Cot F3 counsel meeting on Monday Knee high 2 closed with prayer It was an honor to Q. Thank you for your support.

Total count: 5

PAX: Amy Grant, Cane Pole, Whirligig

FNGs: None

Other PAX: R2

Warmorama- Seal Claps, Arm Circles, Overhead claps , mountain climbers, gravel pickers

Moseyed over to school playground and did 3 rounds- 10 pull ups, 10 balls to the wall shoulder taps and 10 dips

Then we eased to the beach and did some sprints/moseying with 40 merkins , 30 LBC’s (4 count), 20 jump squats , and 10 V-up’s (hold each for 5 seconds).

Then we did the Nameorama as Amy Grant was headed out to BHI for the day.  Thanks for supporting R2!

Then we did 3 rounds of 25-4 count American Hammers, bear crawled to the surf and did 5 surfers then lunged walk to the hill and repeated.  

Then added a few more sprints with 30 flutter kicks , 30 overhead presses and 30 merkins.

Moseyed back to the AO and did Mary before Cannon Balling to the Combine where R2 completed his 7 n 7.

COT- Prayers for our families and safety for traveling.  

Thanks for encouraging and supporting R2.  He’s thinking about the 20/30 ????


Total count: 8

PAX: 10 count, EOM, Garth, It Wasnt Me, Sparky, Bing, Pumpkin Pie Chart

FNGs: None

Other PAX: None

Mini Murph

Warmarama: Mamba Night Clubs x 20 Big Arm Circles x 20 SSH x 20 Pebble Pickers x15 Merkins x 10

Main Thang:

Mini Murph 40 pull-ups 80 Merkins 120 sit ups 1 loop around the pond

Main Thang #2:

Dora 100 step ups 200 dips 300 LBCs

One Pax ran from picnic tables to street and returned then switched. Repeat until done.

Paper , rock, scissors game with 4 Pax teams

COT: Prayers for Pumpkin Pie Chart’s son, Laddie. He’s going through hard times right now.

Gain and Growlers tonight at 6pm at Flying Machine on Randall

F3 Cape Fear Forum on Monday 6/27 at 7pm. Location is Flying Machine on Randall.

Total count: 11

PAX: Dixie Chick, Cane Pole, Raygo, Top Cheddah, Tiny Dancer, Jiffy Pop (JP), Leroy Brown, Whirligig, Amy Grant, U03M1MGP44A

FNGs: Pusher

Other PAX: Earflap

Warmups SSH x 30 Good Mornings x 5 Imperial Walkers x 20 Mountain Climbers x 20 Chain Breakers x 10

Merkin Hellevator

Ruck up and load sandbags.  Ruck to tennis courts

The Thang: Find the Calm in the Chaos All Pax line up along the sideline of the tennis courts.  Water bottles were distributed to each Pax.

Do 1 sandbag Bear Complex with rucks on.  

After completing the Bear Complex, go slick and prepare for a rifle carry to the benches in between courts 2 and 3 and back to the starting position.  The suck factor was each pax had to take a decent sip of water and keep it in their mouth for the duration of the rifle carry.  

Perform 10 rounds of this increasing the Bear complex by 1 each round. By the final round, each pax will have completed 55 total Bear complexes (165 squats, 110 overhead sandbag presses, and 55 cleans).  Focus on breathing was essential during this routine.

Return to the AO and go slick.  

Tinydancer led us in a 3.5 minute session of restorative yoga at the playground.

Welcome FNG Pusher to the tribe.  You picked a hell of a workout as your FNG post!  Keep showing up!  You crushed it today.

COT: prayers for Cane Poles back, safe travels for mine and top cheddah’s families this weekend and injury free lacrosse for our 2.0s.  

Thanks for allowing me the opportunity to lead you this morning.  Go out and make it a great day! -Steak Knives out

Total count: 12

PAX: 2 Buck Chuck, 9-Ball, Einstein, Dogwood, R-X, Bambi, Brackish, Liberty, Oaken, Beachcomber

FNGs: None

Other PAX: R2

warmerama SSH, Gravel pickers, Imperial Walkers, arm circles, copperhead squats.

mosey to tennis courts for 4 corners 10 Mike Tyson 20 squats 30 Vups 40 calf raises

Mosey to hole one for some team disc competition

Before each hole either do 5 big boi, 5 squats or 5 merkins. 3 teams of 4. Each team must throw discs to other PAX, not drop disc and score a par.

drop disc = 5 burpees not par = 10 burpees.

we got in 7 or 8 holes and had a blast.

prayers for 9-ball and Abomb for family safe travels. July 4th Convergence Meeting this Monday at Frying machine

Strong work to R2 who is one his way to the 7 n 7!!!!

Total count: 8

PAX: BetterCallSaul, Shore, Speed racer, Jingle, Mr.Incredible, The Flying Wasp, Trump

FNGs: None

Other PAX: None

Kix and Mr. Incredible were tasked to run a TOP SECRET Mission to secure a missing Nuclear Warhead. After we had done our selection of Pax, Kix led a warmup and Mr. Incredible led the briefing of the mission at hand. All pax helped blowing up the assault boat.

The Land Assault team led by Kix would run to the other side of the channel to the designated location and signal with the flashlight for the Amphibious team to make their landing. The Amphibious team would be traversing the channel and approaching the landing zone. Once the boat team had arrived, we were informed the land assault team had located the missing warhead and loaded it for transport back to the AO. At this point, the land team and amphibious team switched places and made their ways back to the AO.

Once back at the AO, and the bomb had been successfully disposed of. All pax took turns hoping on the boat and swimming to the bridge&back and swimming from dock to dock.

The World is Safe once again.

COT: Shore's Cousin's Wife with lung cancer, any others I am currently missing

Total count: 6

PAX: DadBod, Banjo, Dorian, Hahvard, Flight Nurse

FNGs: None

Other PAX: None

In honor of 42, my birthday, Jackie Robinson, and Everything, we got down to business with some variation of 42 reps of Warmorama. -Good Mornings -Mountain Climbers -Hallelujahs

First stop was home plate of the mini baseball diamond in honor of number 42, the first African American to break through the color barrier in MLB. At each location, we did 42 reps of the following exercises and rotated as stated.

The Thang Windmills at home plate Sprint to First Merkins at First Backwards run to Right Jump squats at Right field Left shuffle to Second Sidewalk surfers Bear crawl to Center Heel taps Right Shuffle to Third Bonnie Blair’s at Third Crab walk to Left Field Burpees Karaoke to Home plate

Hold Balls to Wall for the Six. Mosey to Ninja Course. Get in 42 reps of Star Crunches. Then give your best effort on the ninja course after you are spent from the beatdown and avoiding the dew. Mosey on the loop to the splash pad and then back to the AO for COT

Prayers for our Relationships with our M's and 2.0s. Let us not become victims of our commitments...whether F3 or otherwise, so that our families seem less important. Prayers for family visits and health. Happy to spend my 42nd birthday with you men.

Total count: 10

PAX: NAPA, Chernobyl, Drip, Special K, Allman Joy, mr.kotter, Southie, SockPuppet, Dumbledore

FNGs: None

Other PAX: None


Threw the football into the parking spot, winning spot, played football, did 50 reps of exercises based on a 3-2 score.


CoT Prayers spoken and unspoken

Total count: 1

PAX: Allman Joy

FNGs: None

Other PAX: None

YHC arrived a few minutes early to stretch. Hmm. No cars here. Down the lot were a few FiA ladies preparing for a beat down. Oh headlights!! No that’s more FIA people. At 5:30 the PAX in attendance were so invigorated that I couldn’t hold them back any longer to wait for more PAX so we got started.

Warmorama SSH 25 Toy solider 10 Merkin 10 Mountain climbers 25 Squats 20 Flutter kicks 25 IC Big boi 20

The thang 3 miles mosey 50 merkins 100 squats with a 10 sec Al gore after every 10

COT Pray that there are no more sad clown workouts in cape fear F3

Total count: 6

PAX: Jingle, Tripwire, Green Thumb, Snooki, Southie

FNGs: None

Other PAX: None

Warmarama 24 SSH 10 slow gravel pickers

The Thang

2 Ruckers and 4 runners headed out into the gloom. Runners down to the stage to live out our rockstar fantasies and 5 burpees OYO and then headed back.

Had some extra time so faked the AO and headed back to the first hill by Elijah’s for one more sprint up.


CoT Prayers for Ditkas and Beaufort’s recovery T-claps to Napa for 22 pints saving 66 lives! Leadership council Monday at flying machine Gains and growlers Friday night


Total count: 5

PAX: Electric Deuce, Beachcomber, R-X

FNGs: None

Other PAX: R2

Woke up and noticed no Q at MK so I grabbed it. Found whatever I could in my ride and came up with some ideas.

Warmaroma 10 minutes of everything I could think of. No recovery.

Thang1 Merican Disc golf

Thang2 Big Boi Burpee Bocce

COT R2 on track for 7n7!???????????????? Pleasure to lead. There will be a day we cannot do this but today is not that day!!

Napa Out

Total count: 2

PAX: Under Siege

FNGs: None

Other PAX: None

EC: me 3 mile run

Thank you Under Siege for not making me work out by myself!


  1. Seal/side/press hops
  2. Annie’s
  3. Pebble pickers
  4. Imperial walkers

Thang 1: Sandy Dora -each team gets a sand bag and a kettle 100 big boys 200 curls 300 shoulder press -sand bags runs up all bleachers and back

Thang 2: team 11’s -partner does squat with sand bag -other clean and presses with kettle -do one each, switch then 2, switch then 3, etc. -2nd round of 11’s tricep extensions and sandbag rows

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 6/25 -Location: 2011 Daniel Boone Trail -working on misc tasks

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE

Tobytalk: -Thursday at 6:30pm -Location this week: Wilmington Brewing Company 824 S Kerr Ave Wilmington, NC 28403 -Grimm Brother Food Truck

Prayers: Sieges friend who lost brother and peace with work before vacation

Total count: 3

PAX: Slider, Lamb Chop

FNGs: None

Other PAX: None

Great morning with brother bear and little bear.

Pull ups, chin ups, merkins, gorilla walks, burpees, abs and more — on the rooftop under Gods gracious sunrise.

Total count: 4

PAX: morpheus, Roadie

FNGs: None

Other PAX: Puddy

After the Q explained the F3 code and why we were here we started with 15 SSH , 15 Copperhead squats, pebble pickers Moseyed to the shelter for some cumulative work. 10 each leg step ups , 10 merkins 10 dips. 2nd round increases by 10 , third round by another 10 and added 10 big boys. Partnered up for 25 burpees counter was one pax doing 20 heels to heaven. Next 100 merkins one pax doing 30 Freddy mercury. Next 200 squats counter doing 50 LBC. Moseyed over to the area Q left some Cindy’s for 300 curls, counter was 40 flutter kicks. Time was about out only got 200 curls in. Finished with 5 minutes of plank moves. Moseyed to the AO. Prayed for Putty’s family going to Nashville today Brad Jernigan headed back to Houston for a check up. He’s not feeling well. My pleasure to lead this group. Goat out !

Total count: 8

PAX: DadBod, WNBA, Hushpuppy, Tiny Dancer, GEN-X, Bing, THE HOFF

FNGs: None

Other PAX: None

Had a few new faces today at the Playground. Crows flew. pigeons were halved, spongebob references made it around town, head stands attempted, increased flexibility was achieved, and yoga was done. If I told you anymore, I'd have you walking the plank. COME CHECK IT OUT NEXT THURSDAY

Total count: 10

PAX: Dino, Pony Express, Kingpin, Goober, Squeegee, Banjo, Gravity, Brackish, Pixel Pusher

FNGs: None

Other PAX: None

To the track for partner 400s-800-400. After your lap, switch with partner and do planks-American hammers-planks. Back to the AO for 3.5 miles.

  • Spandex

Total count: 3

PAX: Hoosier Daddy

FNGs: None

Other PAX: wristguard


3 min AMRAP 6 burpees 9 reverse lunge 12 v-up

flamers wall 50 alt lunges *run to opposite end/back 4x4 alarm clocks/burpees waiting on 6 40 airsquats

  • 30 v-ups
  • 20 derkins

  • 10 box jumps

jack webbs: 1 merkin/2 box jumps doubling each round increasing to 2/10

COT: Prayers for F3 2.0's on the way Foley, Rawhide, and YHC. Great morning out in the gloom today. No way that workout is getting done on my own. Thankful for F3 and my brothas in the gloom! AG out!

Total count: 5

PAX: Kramer, Allman Joy, mr.kotter, Dumbledore

FNGs: None

Other PAX: None

Mamba Block Party 6.22.22

Warmaroma 6 Alarm Clocks 22 Mericans 22 Squats

Carry cindy to basketball court

Thang1 Shuttle run curls - carry block out to free throw 5 curls and sprint back on the return trip to half court pick up cindy and take and do 5 curls. After you get all the way across the court you ladder down to 4,3,2,1 curls

Long plank hold

Thang2 Same as 1 but with thrusters

Thang3 21

COT Thankyou to the pax for a successful FREEDTOBLEED Mr Kotter mother for a rapid recovery Pleasure leading you men. There will be a day we cannot do this and today is not that day!


Total count: 7

PAX: Offering Plate, Under Siege, 10 count, Bellagio, Sparky, Bing

FNGs: None

Other PAX: None

Warmorama 20 SSH 20 Moroccan night clubs 15 Copper Head Squats 15 Pebble pickers 4x Downward Dog to Corba stretch

The Thang PAX did a variety of basic calisthenics slow and controlled. We didn't count reps only sets and we went to the point of failure. Exercises included:

3 sets: Merkins - 4 second down Slow Dips

2 sets: pull ups or chin ups Elbows in merkins to hit the triceps - 4 second down

Mosey to pavilion 2 sets: One legged squats Human Pullovers Underdogs on the swing sets

Mosey back to AO

COT Under Seige - Stress at work. Overloaded and is leaving for vacation on Friday. Pray for peace, prioritization, and grace from his leadership Frosty Pupil - Pray for my back and MRI on the 28th. Going to Carowinds today with church youth. Pray for safe travels. Bing - back issues.

Stay Frosty ☃️

Total count: 11

PAX: Liberty, R-X, Bambi, Oaken, Crockett, Pony Express, Heisenberg, Dogwood, Raygo

FNGs: None

Other PAX: R-2

I had a dream that I woke up at 5:27am. Dogwood happened to be sleeping on the couch. I told him to get up because we were late for the workout. Dagwood jumps up "OK LET'S GO! I NEED A SHIRT." He proceeds to grab a floral longsleeve button down from the closet (which I unfortunately do not own in real life). I asked him was he sure he wanted to wear that shirt. He was. For some reason, in the dream, It was fine that we were both planning to post in our underwear.

Back to real life. Part of the dream came true as I rolled up at 05:30:46, (same time as dagwood- we must have had the same dream) to see Crockett starting the SSH. He seamlessly passed the baton.

Typical Brackish BG workout. Run to the movie theater and do different exercises the whole way there and back.

Praises for Ditka test results

Total count: 5

PAX: Chinese Downhill, Blue Steel, Tiny Dancer, King Tut

FNGs: None

Other PAX: None


24 SSH 24 MN 8 toy soldiers (thanks TD for the correction!) 10 GP 8 burpees


Mosey to Church 10 count Ballz to wall 20 count wall sit 10 count Ballz to wall

Mosey to Wings 11s merkins and alarm clocks Mosey to Next street 7s squats and big boys Mosey to Next street 7s burpees and Kobe Bryant’s

Mosey back to AO Brief merry until time


CoT Juneteenth debrief Praise for Chinese Downhill and grandson time Update on Ditka and cheers to positive test results

#mambaout ????????

Total count: 4

PAX: Flight Nurse, Snooki, Tripwire

FNGs: None

Other PAX: None

At the Finnish line....

Today, PAX ran 1/6 of a marathon, running through Forest Hills. Flight Nurse continues his flying headlocks with people who were running and wanted nothing to do with him without a shirt and covered in sweat. Tripwire continues to venture outside of downtown and the G-hole, love to see it. Snooki was yelling "Cabs are hereeee!" and I had to remind him that this is NOT the Jersey Shore.

Strong work to Snooki and Tripwire as they continue the Force Challenge this week!

T-claps to Napa for organizing 'Freed to Bleed' yesterday, and thanks to PAX that came out to donate.


  • Kix

Total count: 9

PAX: Leroy Brown, Bo-Time, Dorian, Pixel Pusher, Big Sky, morpheus

FNGs: DB Cooper


WARMORAMA: Windmills x 15 Arm Circles x 10 Mamba Night Clubs x 15 Side Strattle Hops x 30


Rifle Carry Cinder Blocks to the grass at the Tennis Courts - at each speed bump, stop and do 10 squats.... do curls when you can't rifle Carry any more.

DORA: 100 Merkins, 200 Tricep Dips, 300 Step Ups... Partner does MURDER BUNNIES.

11's: Block Thruster on one side and Merkins on the other... Bear Crawl to one side and run to the other.

Back to AO: 2 Teams... one team runs ahead to speed bump and do flutter kicks; team 2 farmer carry Cinder Blocks to speed bump and switch. Rinse and Repeat.


Total count: 4

PAX: DemApples, Rip Rap

FNGs: The Processor

Other PAX: None

EC: me 3 mile ruck

Welcome FNG-The Processor


  1. Side straddle hop
  2. Batwings
  3. Hillbillies

Thang 1: Beary Merkins and Crabby Big Boys

  • line up on the end of the parking lot of that smooth asphalt
  • Crawl to parking spot line and do one merkin.
  • Keep bear crawling the length of the parking lot adding one merkin at each line.
  • On way back crab walk adding one big boy at each line.

Thang 2: 21’s -Carolina Dry Docks and heals to heaven

Habitat for Humanity: -usually the 3rd Saturday of each month 7:45am until 2:00pm. -Next on 6/25 -Location TBA

Coffeteria: Wednesday right after Stingray and Friday at Doughnut Inn with OTE

Tobytalk: -Thursday at 6:30pm -Location this week: Wilmington Brewing Company 824 S Kerr Ave Wilmington, NC 28403 -Grimm Brother Food Truck

Prayers: Rip raps brother, Apples friends daughter lost

Total count: 5

PAX: Sparky, Bing, Pumpkin Pie Chart, Kopi Luwak

FNGs: None

Other PAX: Dogs - 2. Gabby and sparky dog

We went for a park run, did some pullups, ran stairs, did a few pushups, worked on core in the soccer fields and then chased sparky for the finish.  we did a few penalty burpees, even got 2.5 m in on our park tour.