At the waffle-free zone of Marla Dorrel Park, we enjoyed this cool spring morning as follows:

Run to greenway / various warm up exercises
Run to bridge over 64, go to the far end with the curvy hill
–1 pushup at top, 6 LBC’s at bottom
–2 pushups, 5 LBC’s,
–etc.

Back the way we came on the greenway
Stop and do Tabata workout (20 seconds exercise, 10 seconds rest)
–squats
–plank jack
–crunches
–mountain climbers
(Repeat for 8 minutes)

Run back to park lot
Circle up for Mary

For COT, we were met by @WebMD and @TheSuper, who had been running.

Prayers:
O.R. has a pre-op appointment this week, procedure later this month

Thanks for a great workout, gentlemen. MIAGD!

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4 tackled the Spartan Super in Charlotte. Weather was warm but beautiful and the mud was thick. Great fellowship along the way with our other F3 brothers. Feel blessed to be able todo these types of things along side you men! AROO! MIAGD!

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3.5 mile ruck from ritter to symphony to lifetime and back. The pollen was no joke.

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6 of us did bootcamp today, the other 5 ran and joined us for COT.

For bootcampers, the thang:

Mosey to parking lot of Redeemer Church
**Side straddle hop / Imperial walker / Mountain climber /
Mike Tyson pushups
**Partner up / run opposite directions around parking lot / When you meet, do 10 hand slap merkins…. stop after 3 laps

Mosey to stoplight at bottom of Kildaire hill
**1 squat at bottom, run to Hemlock Bluffs and do 10 LBC’s
**2 squats / 9 LBC’s , etc.
**end this early when Q realizes what time it is

Mosey back to Ritter
**Tabata workout in parking lot until 6:30 (rotate between merkins, squats, LBC’s, mtn climbers)

Announcements:
Highland Games
South Cary Picnic

Prayers;
Family from Oak Grove Elementary who lost their mother this week

Thanks for a good workout this morning, gentlemen. Have a great day and weekend (……and go Tar Heels)

Cheers,
Thurston

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LOCH ‘N LOAD: We started with the Mission of F3, the Pledge and the Core Principles. We went for a warm-up jog and did a few warm-up exercises at the Boat Ramp. We started 11’s with Burpees and Peter Parkers at each book end on the Long Hill South West of the dam. An audible was called and the 11’s were reduced to 7’s. Below the dam we completed a round of rock partner pickle curls, rows and triceps. We then hustled back to the Flag and did Low Slow Flutters.

See Slack for Announcements and Current Events.

Prayer requests:
Bing has a job interview.
Astro’s friend has heart complications (hole in heart)
Kirkland’s child’s friend’s mother is battling an illness.
Prayers for injured and recovering PAX.

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Amway and Clockwork co-led a group of 8 men and women at the Fitness Kickoff 2025 inaugural workout for the Resurrection Lutheran Church/School community. Was great to have some people to show up despite the cold. Good workout, mostly low tempo (due to wide age/ability range). Roadhouse jumped in to help during Mary. Coffee and fellowship enjoyed.

This is part of a template we are building to help other PAX lead health/fitness-related initiatives within their own churches. More to come.

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Grateful for the opportunity to catch up with my friend Oofda on a tropical Sunday morning.

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5 Red Pills showed up! Said the Pledge then moseyed over to the parking deck across the street. Started off with cinder block curls for the girls, mosey, cinder block rows, mosey, cinder block triceps, mosey, merkins, mosey, irkins, mosey, LBC’s, mosey. Rinse. Repeat. Kitty Litter Co-Q offered to step in and step up and step up he did with rock your bodies, murder bunnies and burpee broad jumps. All limped back to WP.

Announcements: Toy Drive get donations to HGTV (or Kitty Litter). Christmas Party at Craft 2.0’s only no 3.0’s. Plan accordingly.

Prayer Requests: Kitty Litter’s friend was in a serious car accident. Prayed for wisdom for the doctors involved in his treatment and a complete and rapid recovery.

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Finucane Trail Team had an awesome Friday Afternoon in the woods with some brew afterwards.

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1 kicked off the SC Trifecta Weekend with a 14 mile trot in the woods through creeks and mud and obstacles. Thanks for all those who have pushed me to run more and encouraged along the way. By far my best Beast time and I did not feel fatigued until the sandbag carry at mile 13! Time to rest and get ready for a 10k in the morning…

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