Total count: 4
PAX: FIZZ, Bing
FNGs: None
Other PAX: Big Diff- F3 Charleston
Warmarama
The thang Crawl workout- it’s what everyone is talking about online COT Soccer this weekend- Big Diff 2.0 Titans 10 year End of school year
3 for F2 at the Roastery @fizz @bing
Total count: 3
PAX: R-X, Hammer Head
FNGs: None
Other PAX: None
Warm-o-Rama followed by 11s (merkins and squats), Mary work, jog with steps on the board, followed by 11s (burpees and squats)
Total count: 10
PAX: hoveround, Raygo, Dixie Chick, Tiny Dancer, niles, Dollarweed, mr.kotter, Leopard, Jiffy Pop (JP)
FNGs: None
Other PAX: None
Warmups Warm up Jog with exercises mixed in. SSH x 30 Worlds Greatest Stretch back at AO
The Thang
The Baby Barbarian One pax will carry and drag the pile of coupons while the others do the following
Clean, Toss, burpee Lieutenant Dans with SB Inch worm merkin w ruck Bear Crawl with Ruck 4 Lunge Bear Complex Crab walk w/ ruck on front Front rack lunge
Repeat exercises until 6:10
Stretch
COT: prayers for those requested in the COT this morning. Don’t miss the Grumpy Muppet workout tomorrow with Hoveround, Niles, and BG. 10 year reunion coming up June 7,8,9.
Total count: 17
PAX: NAPA, Hoosier Daddy, Special K, Allman Joy, Southie, COOKIE, Tombstone, Jingle, The Mountie, Dogwood, Rawhide, Bedlam, Onset, Kramer, Flight Nurse, Teachers Pet
FNGs: None
Other PAX: None
0500 EC Runners - 5 Ruckers - 2
0530 Runners - 8 Ruckers - 9
0600 Caffeinators - 17 Fartsackers - 0
F3 Casual Friday wins the series 3-0
Total count: 8
PAX: Offering Plate, Under Siege, Sparky, Rip Rap, Chardonnay, Wapner, Tuco
FNGs: None
Other PAX: None
EC: 3 mile ruck Just me
Warmorama: -chain breakers -SSH-breakdown -imperial -hillbillies
Thang 1: I love jumping rope! Partner up. One will walk very fast or run the .25 mile lot while other jumps rope until they return then switch. If the jumper gets to 200 jumps, they can switch to big boys until the partner returns Continue doing this over and over until you like it????.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wapners wife continued healing. Total Eclipse and family.
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA
Reminder: “I choose to live by choice, not chance. To be useful, not used. To be motivated, not manipulated. To excel, not compete. To have self-esteem, not self-pity. To listen to my inner voice, not the random opinions of others. I choose to be me!”
Total count: 4
PAX: Pledge, EOM, The Alchemist
FNGs: None
Other PAX: None
Played ultimate football, then thru a series of unfortunate events had to switch to some 4 corners (again this week). 10,20,30,40. Merkins, squats, American hammers, flutter kicks. Then each pax led a series of an exercises.
Prayers for Total eclipses family in the death of his father.
Total count: 2
PAX: Snooki
FNGs: None
Other PAX: None
What TS said ... https://f3capefear.slack.com/archives/CSY3DERV1/p1715858016644799
Total count: 8
PAX: Duckboat, Mr.Incredible, Allman Joy, Bing, Under Siege, DadBod, Tuco
FNGs: None
Other PAX: None
Yang masculine energy to warm us up: 1 .Yoga flow with a twist and chair 2. 3 leg dog into crescent flow 3. Tree to Warrior 3 flow
10 min emom: 15 two-count Shoulder Taps 15 four-count Freddie Mercury’s
Yin feminine energy to stretch them manly muscles, ~2 min holds:
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 31
PAX: Dollarweed, Pledge, Chernobyl, SOL, WNBA, Dixie Chick, Tiny Dancer, Pony Express, Jingle, Pixel Pusher, mr.kotter, niles, Kingpin, Bartman, Flight Nurse, Raygo, Tank, Dogwood, letc, THE HOFF, Sister Act, Atomic Wedgy, Wahlburger(Kyle Kinder), morpheus, E6, hoveround, NAPA, Big Sky
FNGs: None
Other PAX: Fusion, Flag-a-wag (?) Bartman 2.0
8 PAX showed up and ran for the EC of dead on 3 miles.
Everyone else hopped in at 0530 to get 4.33 miles in by my Strava. Strong work men! I challenged them all to try and bring another PAX with them next week. So be warned! Let’s take it to those Texans!
Cot:
PISTOLS FIRING! GOODNIGHT VIENNA!
Total count: 4
PAX: Tombstone, hooch, Redline
FNGs: None
Other PAX: None
Four kinda motivated pax moseyed around Veteran’s Park and took turns leading various exercises. When we ran out of ideas we just followed FIA around, only to find out we’re not that coordinated. Strong work brothers and as always, thanks for showing up ????????
Total count: 5
PAX: GEN-X, Wayside, EOM, GTA
FNGs: None
Other PAX: None
EC: 3 mile run me and Gen-X
Warmorama: -chain breakers -SSH-breakdown -imperial -hillbillies
Thang 1: Cindy 4 corners -murder bunny to move short sides and farmer carry and rifle carry block on longs. -Corners will be:
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Wayside and car repairs. EOM’s support of sister in law. My work situation.
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: McAllisters
Reminder: “I choose to live by choice, not chance. To be useful, not used. To be motivated, not manipulated. To excel, not compete. To have self-esteem, not self-pity. To listen to my inner voice, not the random opinions of others. I choose to be me!”
Total count: 9
PAX: Cradle, EOM, Home Goods, Pledge, Sparky, The Alchemist, Wayside, Pumpkin Pie Chart
FNGs: None
Other PAX: None
Main Thang:
4 corners across two parking lots.
Merkins American hammers Squats Heels to Heaven
10,20,30,20,10
Cot:
Community is important
Total count: 14
PAX: Kramer, Chop Shop, Special K, 10 count, Buddy the Elf, Wahlburger(Kyle Kinder), Goldfinger, Slider, blood donor, DadBod, Raygo, Jingle, Dollarweed
FNGs: None
Other PAX: None
Put on your ruck warm-o-rama and go!
The Thang: Pier to Pier Challenge: The Hares: Started at Wrightsville Beach Public Docks to Crystal Pier to Johnny Mercers Pier and back to the AO. ~3.7 miles!!!
The Turtles: Started at Wrightsville Beach Public Docks to Crystal Pier to Beach Access #29 and back to the AO. ~2.5 miles!
The Hare club was well above pace and finished easily before the 45 min time limit. The Turtle club strode their way in surprised all the rabbits had made it back to the AO before them!
COT Name-o-rama Announcements Prayer Requests Prayer
Total count: 4
PAX: Dixie Chick, Salty, Crockett
FNGs: None
Other PAX: None
Warmups: SSH x 30 Good Mornings x 5 Tennessee Rocking Chairs x 20 Chain Breakers x 10 World’s greatest stretch
The Devil’s Mile Jog to the trail: 5 minutes of each
Return to AO
COT: prayers for all those shared in our circle today. Thanks for allowing me to lead this morning. Go make it a great day! -Steak Knives out
Total count: 2
PAX: Hoosier Daddy
FNGs: None
Other PAX: None
Two highly motivated pax for an EC mosey followed by some core, legs and upper body work. Keep showing up for your brothers, sometimes the hardest part is just getting out of bed ???? ????????
Total count: 10
PAX: Bambi, Chernobyl, Oaken, Liberty, Bartman, Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: Fusion, fly eagle fly, knockahoma
Conditions: 65 and overcast Warm o Rama SSH Imperial walkers Hillbillies Chain breakers Shoulder taps Lateral leg raises
The thang: Mosey to basketball courts
Circle up Hold high plank Each pax does 10 merkins
Count off by threes Team tall trees and one acorn- Oaken, Chernobyl, YHC, Fly eagle fly.
The middle sized guys- Wahlburger, Bambi, Bartman
Team Fountain of Youth- knock-a-homa, fusion, Liberty
Each team assigned one of three baskets to score on. Defend the other two. No out of bounds. Team with lowest score takes the ball out after made basket.
Tall trees can dunk but can’t dribble. The acorn dribbles and takes Steph Curry distance shots.
Middles guys can’t dunk, but they can pass, box out (Bambi and only because of his Shaq shoes) and score.
The fountain of youth talks the best trash but backs it up.
Final score Tall trees- 16 Middle guys- 16 FOY- 15
COT 10 year Probably more but it started raining and YHC forgot to write them down so we will call them unspoken.
Total count: 8
PAX: Get Smart, Tartan, Mint Julep, Sister Act, U073QUFCHPT, Sunrise
FNGs: None
Other PAX: Cola
Wararama to start. The Thang: SSHx25; imperial walkersx26; American hammersx25;kick upsx30; mountain climbersx25; sumo squatsx25;flutter kicksx25;toy soldersx24; duck walk for too long!
mosey to the field. DORA 123: 100 merkins; 200 LBCs; 300 squats
COT - prayers for Heather, Scott and Justin. Anger management. coping with domestic struggles. For families coping with loss and praying for recovery. Prov: 24:5 A wise man is full of strength and a man of knowledge enhances his might "
Total count: 9
PAX: 10 count, Milton, RoundUpOne, Drip, El Gato, DadBod, Crockett
FNGs: Checkmate
Other PAX: None
Coppertone was scheduled to lead this morning , but was MIA! So YHC took the opportunity before 10 Count killed us!!!!
Warmorama 50SSH, 25 Merkins, 25 IW
The Thang Run around to the wall behind The Healing Place. Partner up 100 BIG Step ups - Partner runs and does 10 Hand release merkins 200 dips - Partner gets 10 HRM
Run to 10 foot wall Took turns getting over the wall. When faced with an obstacle, sometimes you need a brother or brothers to help you.....and once you get past the obstacle you turn around and help other brothers get over the wall. The pax enjoyed this exercise.
COT
Prayers for our little ones. They are under pressure we are not familiar with. Pray that our words and actions are encouraging. Pray for Pom Pom and his battle with persistent pain and family health issues.
Keep building fellas!!!!
It's an honor to lead and be led. Flight Nurse.
Total count: 15
PAX: letc, Trump, Tank, Blue Steel, Buddy the Elf, Chinese Downhill, Brackish, f3wormburner, Inches Short, Waterbug, Wayside, Cradle
FNGs: Swamp Rabbit
Other PAX: SBS
Ran to South End and back.
Total count: 1
PAX: Rip Rap
FNGs: None
Other PAX: None
Warmorama Some light yoga Jump rope
Got to Work 11s -Wallballs and Pull-ups
Beat the odds this morning by finishing before the rain. Let’s see what other odds we can beat today. We ask for His guidance when faced with tough decisions.
Total count: 7
PAX: Jingle, Pixel Pusher, Steak Knives, Tiny Dancer, hoveround, Tom Sawyer
FNGs: None
Other PAX: Skeeter
Warmarama then moseyed to meet the first sister and up the stairs to the top back down to the bottom run up one level then up the stairs to the top and back down to second level then run up to the third, stairs up and down in this fashion to the top. Then mosey to meet the shorter second sister in the same fashion. Then mosey back to meet the taller third sister. Everyone got their moneys worth. Except the two ruckers who vetoed my ruck suggestions ???? COT prayers for Larry and Mr Ts M. Make the most of today y’all!
Total count: 6
PAX: Pledge, EOM, Tuco, Dalton, Snooki
FNGs: None
Other PAX: None
Half and half. 3 Ruckers rucked around. 3 runners ran.
COT:
Happy Tuesday, Dollarweed Out.
Total count: 8
PAX: Bartman, E6, Jingle, Drip, Shut-In (Carpex), RoundUpOne, mr.kotter
FNGs: None
Other PAX: None
5/13 Mamba Monday QIC Kramer Babylon
Mission Principles Creedo
Warmarama
24 seal claps 24 merkins 8 burpees 8 soulja boys 12 mamba NCs/12 raise roof 8 chainbreakers 8 dark troopers 24 ssh
Countarama
2 groups Guardian Run around park block and back to tree
DDC circuit Bucket carry timer around tree Stations: Kettlebell Snatch Sandbag Cleans Plates Raises 8s Cindy Alpoes Manmaker Step Ups Ruck Thrusters Log Bent Over Rows Murder Bunnies
Mosey to Althena tennis courts 8s BBSUs Kobes BearCrawls as MOT
Mosey back to tree Countarama Namearama CoT Prayer
Total count: 5
PAX: THE HOFF, Hoosier Daddy, Tombstone, hooch
FNGs: None
Other PAX: None
Warm Ups -20 side straddle hops -20 imperial walkers -10 squats
Run to Flamers Wall -10 squats, lung walk, 10 box jumps -10 squat jumps, 10 Bulgarian split squats -10 tuck jumps, 20 step-ups -10 hop overs, run to sidewalk
Stretch
Total count: 8
PAX: Chop Shop, Pledge, Pumpkin Pie Chart, The Alchemist, Tuco, Wayside, Cradle
FNGs: None
Other PAX: None
Yoga warm-o-rama mosey to pull-up bars
The Thang: In a 10-minute window: 1 Pull-up (alt: reverse row) 1 Dip (alt: ranger merkin) 2 Pull-ups 2 Dips 3 Pull-ups 3 Dips Etc, etc, etc... straight into Thang 2!
Thang 2: Death by burpees: With a continuously running clock perform: 1 burpee in the first 1 min 2 burpees in the second 1 min 3 burpees in the third 1 min ... Continuing this for as long as you are able. Once you drop do 30 seconds on, 30 seconds off of plank hold until last PAX drops.
Thang 3: Indian Run, last person drops and does 5 merkins then runs to catch group
COT Count-o-rama Name-o-rama Announcements Prayer Requests Prayers
Total count: 21
PAX: Allman Joy, letc, Wahlburger(Kyle Kinder), Milton, Pixel Pusher, Dogwood, Steak Knives, Hush Money, Atomic Wedgy, Big Sky, Captain Jack, DadBod, Flight Nurse, GTA, Washed Up, Showboat, Goldfinger, Burning Man, SEAHORSE, Gump
FNGs: None
Other PAX: None
EC: 3 mile interval ruck
Warmorama: -chain breakers -SSH-100 -imperial -hillbillies
Thang 1: walk the dog -everyone grabs kettle. Once you pick it up you won’t put it down for the whole workout! -we’ll move with it in different ways. Rife carry, farmers carry, curl hold, run, etc. -we’ll do four corners escalator.
Thang 2: kettle bell catch me if you can. -One does ten big boys then chases other whose farmer carrying two kettles.
Thang 3: Sally any Roxanne -chest press for Sally and Big Boys for Roxanne.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! T’s wife. Gumps Wife. Addiction fights. Show Boats family and heart issues and loss of coworker.
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location this week: TBA
Reminder: “We only get one ride on this bus of life…..so enjoy it and seek joy in every moment!”
Total count: 9
PAX: Southie, Jingle, EOM, Bedlam, FIZZ, Milton
FNGs: None
Other PAX: Bill Bellacheater, Piggyback
EC: 3 mile ruck me, Tuco and Jingle
Warmorama: -chain breakers -SSH -imperial -hillbillies
Thang 1: the stages of life -stage one on your back for some in cadence core work for back when we were all babies and could just lay there. -crawling and standing come next so we will all do good mornings while each takes a turn crawling around the group. -toddler/grade school running around playing. Little blob tag on the court. One person is it and as they tag people they grow there blob. -the grind time of life and work- get a good partner to do this with. One runs off to work while other stays home to work then switch-Dora style. Run down and do three burpees then back. Partner 100 merkins, 150 shoulder taps, 200 big boys. -old age support. One carries or piggybacks another around court then switch and carry your partner.
Prayer Requests: -Give us the strength to bear the weight of these moments! THE Goat! Bill Bellachaters future at NC State and Southies post grad UNCW endeavors!
Announcements: -F3 Cape Fear 10 year Anniversary: 6/7, 6/8 and 6/9. Mark your calendar! Sign up $35 gets shirt and meal!
-F3 Cape Fear Foundation Scholarship Winners!
Habitat: -moving to the 4th Saturday of each month from 7:45am to 2:00pm. -Next one: 5/26/24 -location/task: TBA
Tobytalk: -Every Thursday at 6:30pm -A place to unburden the soul and grow stronger with your brothers. -Location next week: TBA
Reminder: “We only get one ride on this bus of life…..so enjoy it and seek joy in every moment!”
Total count: 7
PAX: Tombstone, R-X, The Mountie, Hammer Head, Dogwood
FNGs: None
Other PAX: Side Effect- Carey
10 year Job opportunities Schools
Total count: 11
PAX: 10 count, Chop Shop, EOM, GTA, Pumpkin Pie Chart, Wapner, Wayside
FNGs: None
Other PAX: Jaguar, Cornerstone (the Fort), Regal Beagle
We warmed up, did some work, stretched, then did more work. Also, shoutout to Jaguar on his birthday and showing up in the gloom!
Total count: 5
PAX: Cherrypicker, Bambi, R-X, Wahlburger(Kyle Kinder)
FNGs: None
Other PAX: None
The BEAST is 6 exercises, performing 6 reps at 6 stops. 4 lines (lined field or cones). Start at first line, sprint to second and do 6 reps, then to third and do 6 reps, then to fourth and do 6 reps, back to third for 6 reps, back to second for 6 reps, back to start line and complete 6 reps. Hold Plank until all finish. Exercises: Merkins LBCs Squats Wide Arm Merkins Freedom Twists Burpees
Partner Work:
100 Little Baby Crunches (LBCs) (P1 does 10 while P2 holds 6 inches 100 total for group) 100 Squats (P1 does 10 while P2 holds air chair; 100 total for group)
10min of 21 and after a few tip in RX won!
COT: know your value and teach lessons .