F3 Shallotte

F3 Shallotte Workouts everyday Monday and Wednesday at 0530 at Mulberry Park, and 0600 on Friday at the OIB museum. All skill levels welcome and encouraged!

11/28/2022

There was a workout today. I posted on the F3 BruCo page. Please follow that one to stay up to date.

UPDATE!
11/28/2022

UPDATE!

11/26/2022

FYI this page will be deactivated December 31. All videos and F3 announcements will continue on F3 BruCo. Please like and follow that page to stay up to date.

11/24/2022

BrucoBackblast:
The Appetizer
DATE: 2022-11-23
AO: The River
Q: Cakes
PAX: Serve -String Cakes
FNGs: None
OtherPAX: None
COUNT: 8
WARMUP:
SSH
PP
STATIONARY LUNGES
MOZEY AROJND THE PARK
THE THANG:
GROUP DORA STYLE
2 groups of 4
100 each individual
Merkins
squats
BB sit ups

transition between pavilion and amphitheatre

25 each round

caterpillar version of balls to the wall

MARY:
cool down stretches

ANNOUNCEMENTS:
turkey trot in Calabash tomorrow

last man standing in Southport
DM Beretta for details

COT:
neighbor and kids struggling

mother in law cancer

pastors, churches, ministries

CRCI new men's location at assisted living center

the men in the AO who are a no show.

11/21/2022

Great workout led by soft serve in the gloom this morning. Cakes doing 60, 120s!

11/16/2022

BrucoBackblast:
A River Runs Foo It
DATE: 2022-11-16
AO: The River
Q: Foo
PAX: Bird Serve Full Held
FNGs: None
OtherPAX: None
COUNT: 9
The River 11/16
SSH
HILLBILLIES
WINDMILLS
HIGH KNEES

Baby Arm Circles fwd/rev
Scorpion Night Clubs
Seal Claps
Chinooks
Cherry Pickers
Cherry Droppers
Overhead press
Big Arm Circles
Albatross Wings

1 MIN AMRAPS with travel exercise in between 2 cones, then Run Lap

Bobby Hurleys / Frog Jump / Cracker Jacks

- Run Lap

Burpees/ Frog Jump / Merkins

- Run Lap

Mountain Climbers / Lunge / Monkey Humpers

- Run Lap

Partner up

Derkins Wheel barrow to cone, Swap

- Run Lap

Wipers (partner keeps PAX from bringing legs to center) / Duck Waddle / Swap

- Run Lap

Squat / Bear crawl/ swap

COT
Faye - on the mend
3rd F - needed to replace DB
Pray for Churches Families Ministries

11/14/2022

BruCoBackblast:
DATE: 2022-11-14
AO: the River
Q:
Pax: Full, , , , Serve
COUNT: 6

WARMUP: SSH, Pebble Pickers, Imperial Walkers, Jack Webb thru round 7, the Equalizer

THE THANG: 7 rounds of 10 merkins, 20 Copenhagens, 30 air squats/ lunges, 40 flutters / American hammers

MARY: stretches

ANNOUNCEMENTS: F3BruCo 7in7 challenge, turkey trot

COT: prayers for all the family and friends mentioned. Prayers for all F3 HIMs, area churches and pastors, for the new Rose house.

11/12/2022

the River representation was a little light this morning....

BrucoBackblast:
VETERANS DAY CONVERGENCE
DATE: 2022-11-12
AO: Friday in LA
Q:
PAX: Love Bird Fe**sh -String House
FNGs: 1
OtherPAX: (FNG)
COUNT: 17

WARMUP: SSH, Pebble Pickers, Toy Soldiers

THE THANG:
1 round of Jack Webbs
BURBEE Mile (with coupons)

Path of Most resistance (with coupons): 10 nut crackers, 20 back flys, 10 long jumps, 20 curls rinse and repeat until you reach the other end of the parking lot. 100 Air squats, then go back the way you came doing same exercises. 50 air squats at the end.

4 x rounds: partner runs to the end of the parking lot and back while the other does flutter kicks.

Albatross Wings(with coupons): 10 (4count) reps of front raises, seal claps, overhead arm claps, overhead press.

MARY: the equalizer

ANNOUNCEMENTS: F3BruCo is doing a chasing the chupacabra (but it’s called something else) ask . Starting a 7in7 challenge, more details to come from and Foo. Other events coming our way.

COT: prayers for all the family and friends mentioned. Prayers for our veterans. And prayers for all F3 HIMs

11/09/2022

BrucoBackblast:
Early Veterans salute
DATE: 2022-11-09
AO: The River
Q: Held
PAX: Tuna Cakes Cop Full Serve
FNGs: None
OtherPAX: Belichek
COUNT: 12
WARMUP: SSH, Pebble pickers, mosey to the park/Flags
THE THANG: the following in cadence to represent each veterans flag at the park per PAX:
52 Merkins
26 Squats
26 Carolina Dry Docks
26 4-count LBC’s
26 Burpees
26 Bobby Hurley
26 4-count American hammers
26 2-count alt lunges
26 4-count flutter kicks
26 merkin jacks
1 Pledge of Allegiance
Mosey around the park
10 burpees for Flyboy
MARY: Mosey back to the parking lot, 1 minute plank, 30 second single arm plank left, 30 second single arm plank right, 1 minute plank all as 1 set. Various lower body stretching
ANNOUNCEMENTS: Turkey trot - Top Hat
COT: prayers mentioned

Template not playing nice for me today. 4 pax posted at OIB today, YHC, Porto, LBJ, and OIB first timer Cakes. Iron cro...
11/04/2022

Template not playing nice for me today. 4 pax posted at OIB today, YHC, Porto, LBJ, and OIB first timer Cakes. Iron cross beatdown led by LBJ included 100 merkins, 92 Copenhagens, 72 air squats, 10 side lunges each way, 72 SSH, a motivator round, and a core mix of 30 American hammers, 15 flutter kicks, 15 Freddie Mercury, 15 LBC, 15 reverse crunches, 15 hello dolly, and a few more I'm trying to successfully forget.

11/02/2022

12 strong for a Top Hat led Wednesday beatdown. Come and join us at 0530 at Mulberry Park every Monday and Wednesday. Always free, always outside, always peer led, F3.

10/31/2022

BrucoBackblast:
the Thriller
DATE: 2022-10-31
AO: The River
Q:
PAX: Held Serve
FNGs: None
OtherPAX: None
COUNT: 4
WARMUP: SSH, imperial walkers, hillbillies, pebble pickers, stretch
THE THANG:
mosey to the "graveyard" garden park on Main
HALLOWEEN with a short mosey in between
Hand release merkins (25)
American hammers (20ic)
Lt Dans (15)
LBC (30)
One legged burpees (10)
Wide arm merkins (20)
E2k (20)
Elevens (merkins and air squats)
Nolan Ryan (15 each arm)
mosey back, 4200 steps in all

MARY:
ANNOUNCEMENTS:
COT:

Address

123 Mulberry Street
Shallotte, NC
28470

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