Backblasts

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Total count: 3

PAX: Hammer Head, SockPuppet

FNGs: None

Other PAX: None

Socks and Hammer Head met YHC in the gloom for my last Bday Q of the week! So we did some mosey work around Carolina Beach park to keep it social. Warmsyupsy; good mornings, gravel pickers, LBACs, imperial walkers, SSHs, 1/2 lap mosey back to start. Broke it all down to three laps around with stops in between with Oldie but Goldie work, IC to keep it all together:

Lap 1; start, 10-20-30 4 ct, Merkins, Airsquats, and LBC. Lap 1; stop 1, 10-20-30 4 ct, wide arm Merkins, copperhead squats, ww2 sit-ups. Lap 2; start, 10-20-30 4ct diamond merkins, prisoner squat, Freddy Mercury Lap 2; stop, 10-20-30; 4ct dead stop Merkins, lunges, LBCs Lap 3; start, 10-20-30 4ct regular Merkins, wide sumo squat, flutter kicks

Mosey to the beach, check out the end of morning nautical twigs light on the Atlantic…..beee you teee full. Know out 10 4 ct airsquats while watching. Mosey on back to the school. TIME.

COT;

Great morning and great conversation to be had. Good luck to Sock’s son as he is headed off to college at ECU for engineering. Sounds like he’ll get dialed in well. Great to see Hammer Head out this morning. Thank your for coming out and sharing your experiences with us.

Prayers for Hammers uncle as he struggles with illness. May the Lord provide healing and comfort during his struggle. In this we pray, Amen.

Milton, OUT!

Total count: 12

PAX: Gump, FIZZ, R-X, SockPuppet, letc, lazarus, Kramer, SnowPuck, Jewel

FNGs: None

Other PAX: None

Welcome Mission Caveat Core Principles

Warmups

  • Toy Soldier
  • Windmill

Count-o-rama

Explanation of Low-Down

Lower body workouts

  • Squat
  • Jump Squat
  • Dark Trooper
  • Bobby Hurley / Kobe
  • Lunge
  • Apollo Ono

Core Workouts

  • LBC’s
  • Freddy Mercury
  • Flutter Kick
  • Heels to Heaven
  • Box Cutter

Low-Down inspiration: It is your decisions, not your intentions, that determine the direction and destination of your life.

Total count: 3

PAX: Wapner, Offering Plate, HumpDay

FNGs: None

Other PAX: None

Run 1 mile Core Run 1 mile Stretch

Total count: 3

PAX: BLACK LUNG, baby daddy

FNGs: None

Other PAX: None

IPC 2021, Week 3 - The Wobble

2 minute EMOM timer set and PAX begin 50 Kraken Burpees at Cone 1. Once EMOM timer completes, run 50 yards to Cone 2 and continue working on 50 Kraken Burpees. Continue this method until Kraken Burpees are complete and run 0.25 miles. Once run complete, start 50 BDE Burpees following the same EMOM timer and pattern. Once 50 BDE Burpees are completed, run 0.5 miles. Lastly, complete 50 Bonnie Blair’s following the same EMOM timer and pattern above. Once Bonnie Blair’s are complete, run 0.75 miles. Once this run is complete, stop timer and record time.

All PAX completed the challenge and agreed the Kraken Burpees were the worst part!

Total count: 2

PAX: tinydancer

FNGs: None

Other PAX: None

2 pax did some torso work at LLP.

Warmed up with some stretching and some side straddle hops.

Moseyed to pull up bars and started the loop:

  • 20 big boys
  • 5 pull ups
  • run to goose poop island
  • 10 carolina dry docks
  • 10 bobby hurleys
  • 10 decline merkins
  • run to pull up area

==> repeato, repeato

Thanks for hanging with me TD. Cheers to simple accountability.

Total count: 7

PAX: Steak Knives, Dixie Chick, Jiffy Pop (JP), Big Sky, blood donor, SockPuppet

FNGs: None

Other PAX: None

Warmsyupsy: Started reeeeaaaal sloooowww….Good morning’s, gravel pickers, lazy pagodas, LBACs, imperial walkers, SSH.

Time bomb: 50 x squats with ruck and 60 lbs sand bag 50 x shoulder press with ruck and 60 lbs sandbag 50 x cleans with 60lbs sandbag and wearing ruck 50 x pickup to shoulder 60 lbs sandbag with ruck

All this while a 2:00 minute timer ticks away and sounds the alarm, then do 5 burpees…..and get back to it.

Kudos to the pax tenacity.

Next mosey over to tennis courts for some ruck-sandbag 11s. Merkins with the ruck on near side, far side is squats with the ruck and the sandbag.

Finish the 11s and we are a little over…..consider it extra credit!

COT and Prayers. F3 10 year is coming up. If you haven’t signed up….can’t sit on the fence forever! Staff needs help getting ready. Prayers for BustedGrilles M as she is about to undergo surgery. Amen.

Total count: 5

PAX: McFly, SOL, Gravity, Leroy Brown

FNGs: None

Other PAX: None

Courtesy of Greenwood... Set the timer for 2 minutes. Exercises to be done are:

50 Kraken Burpees (3 hand release merkins to a burpee = 1) 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1). Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1). When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges. After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps. Props to Leroy Brown for his first IPC workout. McFly was nipping at my heals the entire time and I kept pushing him to pass me. Prayers for Geiger and M, Prayers for the 10 yr, Prayers for Busted Grill's M

Total count: 6

PAX: Whaler, Blackout, Gumby, Le Pew, hooch

FNGs: None

Other PAX: None

4 Pax for EC run: Gumby, blackout, whaler, and YHC

warm-o-rama Pebble pickers IC x15 Imperial Walkers IC x10

Mosey to Couponsville: Overhead press with coupon x100 hello dollys with coupon x150 Cindy squats x200 First two rounds partner is timer and does 20 lunges. Last round partner is timer and runs circle

8 round EMOM tricep ext with coupon x5 coupon thrusters x5 coupon swings x5

6 min of mary ab work

COT prayers up for Hooch’s upcoming surgery. We discussed 10 yr reunion and to sign up. Great workout and great fellowship out there today! As always it is an honor and pleasure to lead my f3 brothers. Amy out

Total count: 1

PAX: Steak Knives

FNGs: None

Other PAX: None

Had the pleasure of posting downrange with F3 Meca - Cherokee. 57 degrees and clear! Perfect weather for a workout. What wasn’t pleasurable was the fact that they were doing the IPC today. Fortunately it was a modified version but I’m tapped out on IPC this week.

Total count: 3

PAX: Kix, earbud

FNGs: None

Other PAX: None

WM: 10 SSH, 10 Seal claps, 10 IYT, 10 chain breaker, neck stretch, around the town, arm circles

Thang: see other post for board. Sets up to 7 and then back down

COT

Total count: 10

PAX: 10 count, Dream Crusher, GTA, Frosty Pupil, Fresh Prince, Cabana Boy, blood donor, Walk in the Park, Bellagio

FNGs: None

Other PAX: None

Warm O Rama:

  1. Bat wings
  2. Pebble Pickers
  3. Abe Vigodas

Thang 1: Logapalooza All logs in a circle, some with logs and some without. When you don’t have a log do big boy sit ups. When you come to a log do chest press, next log curls, next log lumber jack press, next tree hugger squats. We will do the wheel until moral improves or until I decide enough is enough. You get two minutes at each one.

Thang 2: Log relays Two groups. Run log down then skip back. If no log you sprint down and skip back. Those with logs leave them on far end. Once whole team is back whole team runs down. While waiting for your turn flip each time person returns from flutter kicks to heals to heaven.

Thang 3: Lumberjack Dora Work together Dora style as a team to do 100 chest press, 100 curls, 100 shoulder press and 100 squats .

-End it Ruck challenge and 10 Year Anniversary-Sign Up! Event is coming soon on 10/8/21-10/10/21. -Challenge time! Any PAX who signs up for the ten year after 8/6/21 who then can in turn headlock 9 other PAX to join I will make and fund a completely customized shovel flag for! @Undertaker , @UNO and @SockPuppet can attest to my skill set on this matter. This would include a flag as well one sided of your choice! Whose motivated!

-Tobytalk-Thursday at 6:30pm at Waterline Brewery. Food truck Soulful Twist will be there.

-Habitat for Humanity 7:45am to 2:00pm the third Saturday of each month. Next on 10/16/21 location TBA.

-Coffeteria: Wednesday after Stingray right at the park.

-Prayers-Cabana co workers family with Covid, uncle passed away walk in park, Bellagios church family in Vegas lost parents, Fresh prince praise foster parents adopted

-10 year tickets to give-see Geiger and Offering Plate

-Backblasts: do them the new way. Type in /backblast and press send. Brings you right to page to complete the form. Then just post Namorama separate after on same Backblast channel.

-Sign up for an October Q!

Total count: 9

PAX: Pony Express, letc, SOL, Goober, Trump, f3uglystik, Gravity, Overbite

FNGs: None

Other PAX: None

Warm-O-Rama: 10 SSH IC 10 Toy Soldier’s IC 20 Buttkickers IC

Run to Break-Point to wish Harvard a HBD, and add our 9 PAX to Big Sky’s #enditruck donation. (“a dollar for any PAX that shows up”). Back to LLP via Lincoln Forest.

COT: prayers for Overbites daughters boyfriend family as the just lost his father to COVID.

Until next time, Pixel Pusher

Total count: 5

PAX: Red Hots, Wahlburger, SockPuppet, mr.kotter

FNGs: None

Other PAX: None

5 Pax missed the rainy gloom and started their Thirsty Thursday out right with some Downtown Beatdown at Battleship! On venue today is leg day and parking decks!

Warmsyupsy: Good mornings, gravel pickers, Imperial walkers, and SSHs. Mosey to nearest CFCC parking deck

Kiss. Keep it simple stooped! We did 10-Merkins, 20-air squats, 30-LBCs at the base of each ramp, all the way to the top……6 or 7 sets I believe. Rally up, do some calisthenics…..mosey back down stairs. Mosey to convention center parking deck.

Climb the ladder. Starting at the bottom ramp, do 10 air squats……run up the ramp, increase by 10 to the top……we ended at 60 at the top. Rally down the stairs at the bottom.

Mosey to the atrium. Do one lap easy mosey. Time! Mosey back to the AO. Sock puppet led some Mary while YHC gets his phone. Strong work fellas.

COT Socks will likely be taking over site Q for Battleship. We need to support him and establish weekly Qs downtown so we don’t leave a Brutus stranded.

Prayers for Wahlbergers sister as she is going through a tough time. Prayers that she can get to know the Lord for who He really is, and foster a lifelong relationship with Him. Amen.

Milton OUT!

Total count: 12

PAX: Caliseaum, Buckeye, Flock Diesel, Sugar Rush, Southie, Kramer, Allman Joy, Smuckers, BLACK LUNG, Dumbledore

FNGs: None

Other PAX: None

God over money this Saturday Christian hip hop event on castle st see mumblechatter Special K mom, continued recovery Baywatch is still a free workout, open to all men on Oct 9

Total count: 22

PAX: Big Sky, Busted Grill, Drop Kick, Gasket, Snickers, Beauty, Circuit breaker, THE HOFF, Brackish, Hush Money, blade, niles, Jiffy Pop (JP), Goat, Bada Bing, Flight Nurse, Gump, Tom Sawyer, Cousin Vinny, happy

FNGs: None

Other PAX: None

21 PAX joined @Hahvard for his 70th birthday.

Warm - O - Rama Some of Havards favorite warm ups, SSH, Arm Circles, Shoulder Taps, Squats.

The Game Havard provided us some Princeton trivia. If we got it wrong, we did 10 Burpees.

Mosey to the other parking lot. Partner up for Dora. 100 Merkins 200 Squats 300 LBC's Partner moseyed around the parking lot.

Another question about Princeton

Race to 70 First PAX to finish reps of 70 called out the next exercise. The PAX from Cool Runnings found us and did a few exercises and played the game.

Cinderblock Relay We got in two teams and did a relay with the cinder block while the team held plank. Shout out to Bada Bing how with a busted shoulder made it look easy.

Gather back at the AO. for a few more questions

Hahvard led/lead us in prayer.

Thank you for all the PAX who committed to donate $31 to the end it ruck challenge in honor of Hahvard.

Total count: 3

PAX: Smuckers, Sugar Rush

FNGs: None

Other PAX: None

Very little rain But a lot of pain at Mb3 IPC,  not to be confused w Icp

Cot Prayers to sugar rush and taking 60 college students on a weekend trip this weekend, pray they hear Gods word and for safety in travel Pray for continued recovery for my mom post surgery #mambaout

Total count: 9

PAX: 10 count, blood donor, Cabana Boy, EOM, Frosty Pupil, It Wasnt Me, Pumpkin Pie Chart, Bellagio, Stumpjumper F3 DAV

FNGs: None

Other PAX: None

Warm O Rama:

  1. Goofballs
  2. Pebble Pickers
  3. Maniacs
  4. Abe Vigodas

Thang 1: Poker. Every person draws a card until all get 5. -hearts are Merkins -Spades step ups -clubs feet release squats -diamonds dips Best hand gets to choose exercise and we do as many as their 5 cards total.

2 rounds

IPC moved to Friday due to weather

-End it Ruck challenge and 10 Year Anniversary-Sign Up! Event is coming soon on 10/8/21-10/10/21. -Challenge time! Any PAX who signs up for the ten year after 8/6/21 who then can in turn headlock 9 other PAX to join I will make and fund a completely customized shovel flag for! @Undertaker , @UNO and @SockPuppet can attest to my skill set on this matter. This would include a flag as well one sided of your choice! Whose motivated!

-Tobytalk-Thursday at 6:30pm at Waterline Brewery. Food truck Soulful Twist will be there.

-Habitat for Humanity 7:45am to 2:00pm the third Saturday of each month. Next on 10/16/21 location TBA.

-Coffeteria: Wednesday after Stingray right at the park.

-Prayers- Stumps father in law , Wasn’t me job integrity

-10 year tickets to give-see Geiger and Offering Plate

-Backblasts: do them the new way. Type in /backblast and press send. Brings you right to page to complete the form. Then just post Namorama separate after on same Backblast channel.

-Sign up for an October Q!

Total count: 3

PAX: Banjo, Salty

FNGs: None

Other PAX: None

Little moist this morning at LLP! Rain has got folks fartsacking huge.3 pax braved the rain to get some smokes for hump day.

Warmsyupsy: windmills, gravel pickers, LBACs, imp walkers, SSHs.

Got smokes?

Odd Dora: 1-3-5 (100, 300, 500) divided between 3 pax. Merkins, wall step ups, flutter kicks. Instead of 2 pax, 3 split the work and take turns running down the hill and back again.

Finish and mosey around the backside of the park, and back around to the baseball fields for a round of field of screams.

Field of screams: 10 reps of named exercise at right outfield, center outfield, and left outfield. 10 LBC at home base and plank for the 6. Named exercises were… regular Merkins, wide arm Merkins, diamond merkins.

Mosey back to AO and 3 rounds of Mary led by all 3 pax; 20 x American hammer, 15 x Freddie Mercury, 20 x Flamingo crunches.

Prayers and COT: Prays for our nurses and medical staff for the struggles they face. Prayers for Salty as he continues his employment and career change search.

Guys the 10 year is right around the corner, recommend registering or volunteering if you can.

Milton out!

Total count: 1

PAX: Mr.Incredible

FNGs: None

Other PAX: None

Well…. No one showed up so I called an audible and joined Steak Knives and Earbud for the IPC run through. The workout consisted of:

SIKE! It’s TOP SECRET ????

The rain is no reason to fart sack.

Total count: 3

PAX: Big Sky, Brackish

FNGs: None

Other PAX: None

Pearls on a string around the park loop with our weights and we did an exercise at every bench Oyo. Walked to next bench and then at the end we found brackish doing similar workout just 10 minutes behind. Mumblechatter was strong with down range Drama Queen, Big Sky let drama Queen carry his 30lb Ruck sack while he had a spare 60lb sand bag. Strong work big sky

Total count: 7

PAX: Snooki, letc, Gump, Pony Express, Hey Mon, Flight Nurse

FNGs: None

Other PAX: None

Warmed up with some Imperial Walkers, SSH, merkins, and gravel pickers. We then braved the flooded cross city trail and headed for a beer up at flying machine. Since they were closed we decided to tour the Burnt Mill and and Wilmington’s industrial district. We decided to look for apartments in the gated community by Randall and Kerr but their curfew policy was a bit too rigid so we bailed and picked the loop back up on Randall. Flying Machine still closed so we headed back to the AO where Snooki wanted to play with Star Wars action figures so we played along. Continued prayers for Geiger and his M, that the 10 year goes smooth and every one stays healthy and fulfilled. Prayers for our military and first responders, teachers and social workers, making a difference in our communities every day. Seize the day gents!

Total count: 3

PAX: earbud, Mr.Incredible

FNGs: None

Other PAX: None

Today, @earbud and I set out to test the IPC workout we developed for the F3 10 Year Anniversary. (Spoiler Alert: It sucks)

The Setup: At 0420, YHC’s alarm went off and woke me to the sound of what I thought was a Hurricane. I can’t fartsack because I’m the Q and I know for sure @earbud will be out there waiting for me. As I left my house to take supplies to the truck, the rain stopped. YHC though that maybe the rain was over…not yet. On my drive to Jonnie Mercers pier, the rain was coming down in sheets. All I could think of was how much this was going to suck (and not in the sucky good way). As I pulled into the parking lot, my reliable sidekick was already doing alternating should block presses in the breezeway of the entrance to the beach. After walking up to the breezeway myself, I said to @earbud, we are definitely crazy for doing this. In his always positive view on life, he said something like “the rest of the world is still sleeping and we’re about to do something epic” (totally paraphrased what he said, but that’s what my mind heard). Motivated!!!

The workout: Since this was the Top Secret IPC Test Lab, I can’t tell you much about the workout or I would have to kill you (or make you do a 1000 burpees-and that’s not what the IPC workout was). I can share that there will be multiple rounds and you will need to be in the top half to advance to subsequent rounds. After our first round, we were taking a much needed break and noticed the street lights were being eclipsed by a hulking beast of a man carrying a kettlebell. Normally this would have been weird, but who was I to judge as I was hanging out at the beach in the rain at 0500 with cinderblocks. As our eyes adjusted, we saw that this stud was none other than @Mr. Incredible HIMself. The fact that he was there, meant that there were a lot of fartsackers this morning and he had nobody to lead during his workout. Being someone that turns life’s lemons into lemonade, he made the best of his situation and came up to finish the IPC test run with us. I’m not sure if he regretted his decision because that last round was a sufferfest for sure but we were happy to have him there.

The wrap up: thanks to @earbud and @mr. incredible for being awesome people this morning for joining me at IPC. I know @earbud was in as much discomfort as I was from completing week 3 IPC yesterday so thank you for sharing some pain with me today. @Mr. Incredible has the Q at the all new Poseidon’s Playground tomorrow, Boondocks on Friday and then Baywatch on Saturday (look for a location change announcement for Baywatch). Let’s get out there and support this HIM! @mr. incredible has given a lot of himself to F3 Cape Fear so let’s all find some time to give back to him. Go over and HC on one of his preblasts so he doesn’t have to fly solo again.

F3 is an amazing group and serves a higher purpose. We need you to be in the gloom with us so that the magic can be unleashed. Just showing up may make the difference in someone else’s life or in yours. Headlock an FNG or call a fartsacker that you haven’t seen out in the gloom in a while. We’re better with you. Love you guys! - SK out

Total count: 3

PAX: earbud, Mr.Incredible

FNGs: None

Other PAX: None

Top secret. If I told you, I’d have to kill you or make you do 1000 burpees.

Show up to F3 to experience it yourselves!

Total count: 7

PAX: tinydancer, Mr. T, earbud, Hushpuppy, Milton, Amy Grant

FNGs: None

Other PAX: None

IPC: Week 3 - The Wobble

Set the timer for 2 minutes. Exercises to be done are:

50 Kraken Burpees (3 hand release merkins to a burpee = 1) 50 BDE burpees (burpee, to a Bonnie Blair/jumping lunge (1 on each leg), to a squat = 1) 50 Bonnie Blairs/Jumping Lunge (right leg-left leg= 1). Workout starts at the cone. Start the timer. Begin 50 kraken burpees. When timer goes off, sprint to the other cone that is 50 yards away and continue with Kraken Burpees. For example, if you did 8 kraken burpees before the timer went off, when you get to the opposite cone, you start counting with the number 9. This continues until you finish all 50 kraken burpees. After finishing 50 Kraken Burpees, run one lap (400 meters). Upon completing 400 meters and returning to the cones, begin 50 BDE burpees. Same procedure as above. When you return, you start doing the BDE Burpees right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the BDE Burpees. After finishing 50 BDE Burpees, run two laps (800 meters). Upon completing 800 meters and returning to the cones, begin 50 Bonnie Blairs/Jumping Lunges (right leg-left leg = 1).  When you return, you start doing the Bonnie Blairs/Jumping Lunges right away and when the timer goes off, you run to the other cone. You DO NOT have to wait for the next timer to go off when you return to start the Bonnie Blairs/Jumping Lunges. After finishing 50 Bonnie Blairs/Jumping lunges, run three laps (1200 meters). You are done after completing 3 laps.

COT: Continued prayers for Geiger and his M. Praises for @Mr. T and his 2.0s for some great accomplishments this week.

Thank you for another opportunity to get out of the fartsack, play in the gloom and be around so many HIMs today. Great way to kick off the day! - SK out

Total count: 7

PAX: Chernobyl, GEN-X, Bada Bing, Snooki, SEAHORSE

FNGs: None

Other PAX: None

Warmorama

  • 20 Seal claps
  • 10 Toy soldiers
  • 10 burpees OYO
  • 10 gravel pickers

Take this with you throughout the day… Galatians 6:2 — Bear one another’s burdens, and so fulfill the law of Christ. Acts 20:35 — It is more blessed to give than to receive - work hard to help those around us Phillipians 4:13 — I can do all things through Christ who strengthens me - have confidence in your strength

We moved our stations under shelter, and thus under surveillance cameras of the school…of course the heavy rain held off.

Station work - timer is tire flip down, walk Jerry cans back

  • Bench
  • 38 curls
  • 28 military press
  • Sandbag row
  • Cindy squats
  • Cindy hammer curl
  • 20 kb shoulder raise
  • 35 kb swing

Indian merkin crawl, 5 merkins IC when each PAX reaches front

Indian LBC shuffle, 10 LBCs IC when each PAX reaches front

Indian mtn climber shuffle — 10 mtn climbers IC when each PAX reaches front

COT Prayers for Chernobyl in his job interview Prayers for our country and all who protect it

Total count: 3

PAX: Red Hots, Drip

FNGs: None

Other PAX: None

3 PAX for an epic F3 morning at Ballast.

In the car watching the rain pour down in front of Ballast - wondering how I'll talk myself into working out alone in this. Then Drip and Red Hots showed up and it was on.

Warmorama was good mornings and leg extensor stretches and some side straddle hops - in the rain.

We had the opportunity to be dry in a parking garage -- but the better opportunity was to struggle in the rain.

One pax carried the sandbag - which started at 40 lbs but with the rain perhaps was 50-60 lbs by the end of the workout. They could rifle carry, curl carry, overhead press carry - anyway they wanted. Handoffs of the sandbag were from the ground.

Each took turns walking with the sandbag as the others ran 60 yards in front and back and swapped the coupon.

At the convention center parkway, the sandbag pax walked clockwise, the other pax ran counter clockwise and met him. When we met, we did 10 merkins together and swapped. After much of this, we did big boys and weighted flutter kicks. Discussed the joys of daughters and the special powers of pregnant women.

Back to the parkway circuit and then kept the routing all the way back to the flag - eventually switching from merkins to sumo squats.

Finished with a de-escalator of burpees, line jumps, and squats.

Prayers for Red Hots wife and family as it grows by one next month; for Drip and the mission of Vigilant Hope.

Amazing coffeteria at The Roastery afterward -- great humans there.

Total count: 6

PAX: Salty, Dream Crusher, Brackish, Foghorn Leghorn

FNGs: @Turnover

Other PAX: None

Warm-o-Rama

We started out fast this morning. There was no waiting around, at 0530, we departed the Surf City Surf Shop parking lot and moseyed down to Stone Street. Once there, PAX circled up for a quick warm-up in front of Wings.

SSH x 21 Imperial Walkers x 21 Gravel Pickers x 10

The THANG Do you remember what today is? If not, you should let Earth, Wind & Fire tell you what day it is, or at least allow them to ask you if you, "Remember, the 21st night of September".

To commemorate the day, PAX would perform 1 Merkin (Earth), mosey at 50% to the next beach access (Wind), then sprint to the next beach access (Fire). There, we started again with 1 Merkin, Mosey, Sprint. This continued down N Lumina Ave until we got to Johnnie Mercer's. Once there, we moseyed to half of the parking lot, then sprinted to the pavilion at the entrance to the beach.

We then moseyed on the sand from the pier, north, until we passed the Holiday Inn. We then used Access 8 to make our way back onto the blacktop.

Mosey back down Lumina, across the bridge, and to the AO. But we weren't done yet...

In the parking lot, PAX completed 21 Merkins, then moseyed a lap around the building. Next, ring of fire - All PAX held Al Gore in circle. Each PAX completed 5 squats, one after the other, until we finished with YHC. Then, another lap around the building. Finished with Freddie Mercury's x 21.

Welcome to FNG - @Turnover! Glad you made it out with us this A.M. and shoutout to @Foghorn Leghorn for brining you along for the ride. Prayers for continued trust in God, and knowing that he is always with us, in the stress, pain, or whatever we are going through.

An honor and privilege to lead!

Kix

Total count: 13

PAX: Shore, blood donor, Tom Sawyer, Pixel Pusher, Bellagio, 10 count, Yak, Wapner, Pumpkin Pie Chart, Frosty Pupil

FNGs: None

Other PAX: None

VQ. Some quick warm ups and principals of F3. Sent off two groups of runners and two ruckers. Planned to run as many miles as possible in 40 minutes with an afterburner push of a hundred yards or so every quarter mile. It turned into a herd of cats at times. I apologize for that. Once back at the AO we tried a high plank COT and then figured out how to use my own video iPhone. Since that time I have been working on this backblast. Also, I did not find Pax: Noken or $2Buck Chuck on the list but they were there and working hard! I will Q again soon. And I will improve. Or maybe I should be traded to the girls team? Thanks Brothers!

Total count: 15

PAX: Buckeye, Flight Nurse, Gump, Le Pew, Matt Foley, R-X, Redline, Special K, THE HOFF, WatchDog

FNGs: None

Other PAX: None

15 motivated men posted to the Lion for a run in the rain. There was good fellowship. No one got lost. Watchdog finally made it out to a workout. It was good to see him. Leave no Man behind. But do not leave him where you found him. There will be a day we cannot do this, today was not that day. Thank you for the opportunity to lead this great group of men.

Total count: 9

PAX: SOL, Pony Express, Hey Mon, Gravity, Goat, Big Sky, Roadie

FNGs: None

Other PAX: None

5 runners and 4 ruckers did not melt in the rain this morning, despite popular opinion of fartsackers.

Warmorama: We started with a combined warmorama of SSH, IW and mountain climbers (x20/ea). We then exited lot M.

The Thang: Ruckers traipsed in one direction to do what ruckers do. Runners headed out to the front of campus for a warmup lap that ended at the AMPhitheater. 2 runners ran a fast lap around the courtyard while the remaining 3 did step-ups. Switch. Rinse and repeat.

COT: Prayers of comfort for Geiger, his wife and their family. Thanksgivings for our pax working so diligently to make the 10 Year event happen. Wishing security for first responders near and far.

Great to be in the gloom. Thanks for the opportunity to lead.

-Mr. Kotter