Noonan had asked me to Q First Aid and I jumped at the chance. Love this AO and the endless possibilities it presents. Got so busy this week I actually FORGOT I was the Q until I saw it on the calendar Wednesday! Had a busy day yesterday, so I finally slowed down at 11pm last night and wrote out TWO beatdowns. I figured I would evaluate the PAX when I arrived and determine how much running we would do. YHC arrived EARLY…..Noonan and some others had just arrived from EC Ruck….planted the shovel flag, and called everyone to circle up at 5:30am.

Warm Up

  • Good Mornings x 10
  • Good Nights x 10
  • SSH x 10

The Thang

Told the PAX that they looked like an impressive bunch, so……….FOLLOW ME!  Ran downhill toward Charles, took a right turn and ran to Krispy Kreme. A few looked like they needed to catch their breath so

  • Squat Jumps x 10 IC

Mosey over to the new ECU Parking Deck

  • Karaoke down the straightaway
  • 50 LBC’s
  • Sprint up the ramp
  • Karaoke next level facing other direction
  • 50 LBC’s
  • Sprint the ramp
  • Lt. Dan’s across the next level
  • 50 LBC’s
  • Sprint up the ramp
  • recovery mosey across the next level (because bear crawls would have sucked too bad)
  • 50 LBC’s
  • FINAL SPRINT up the ramp to the top level

Beautiful sunrise (not sunset as YHC said by mistake). Let’s enjoy it with 4 corners of MARY. YHC would call on 2 PAX at each corner to call out a Mary exercise.

  • Flutter Kicks  x 15
  • Low Plank Hold – until they sucked
  • V Ups x 15 (10 would have been nice)
  • Burpees x 10
  • Burpees x 10 (really sucked……modified by some)
  • Merkins x 10
  • WWI x 10
  • X’s and O’s x 10

YHC instructed the PAX to head back to the shovel flag; coming back for the Six at each intersection. Arrived back at the shovel flag at 6:17am.  Never let it be said that Mayhem cheated anyone out of a workout!

Count O Rama and Name O Rama

Prayer Requests

Barry Furlough (past away) and wife Karen and son Blake

Caitlyn Whitehurst’s family and friends – she was murdered by ex boyfriend who killed himself; funeral today

Grisham’s Dad

Hot Spot’s Dad



C12 Business Owners

F3 Brothers who went up to DC to do the Star Course (Tonka, Abu, Bearded Jester, and one other)

Zach Surles – Marine Corp – Deployed

Candy Cane – lots going on at work; prayers for decisions to be made


SASQUATCH!! Saturday, July 27th. YOU CAN DO IT. Ruck or Run. SIGN UP.  If for some reason you can not compete, then please sign up as a volunteer. It takes a lot of help to keep everyone hydrated and safe.

F3 Jacksonville Expansion – Clown Car tomorrow leaving early. Should be back mid morning no later than 10am

Memorial Day beatdown at BLP – THE MURPH hero WAD.  Two different times available. See calendar at


TClap |