7 HIMs came out to play. Ghost Flag planted. Let’s get to work.

Pledge, SSHs, IWs, HBs, Sir Fazio. Choose your sandbag. Now hoist it high above your head so that your little baby Simba is visible to all the pridelands and Simba-carry that sucker all the way to the Lowe’s parking lot to the sounds of “Circle of Life.”

Circle up next to the Tesla chargers. Cradle that baby Simba and Sally up/down squat for 3 and a half min. to Moby’s ‘Flower.’

Now the real work begins. 4 corners in the Lowe’s parking lot. A different exercise per corner. 4 reps at each. All w/sandbags. Corner 1: Imperial Blockers. Corner 2: U-Hauls. Corner 3: Blockees. Corner 4: Grave Diggers. Now we do it again, this time with 8 reps per corner. Again with 12 reps, and a 4th and final time with 16 reps. All while listening to the best selections of 90’s rap I could find: Cypress Hill – Insane in the Brain, LL Cool J – Mama Said Knock You Out, Public Enemy – Give It Up, Onyx – Slam, and DJ Kool – Let Me Clear My Throat. Well done lads.

Finish this party off with 3 min. of People’s Chair with that sandbag in your lap while Ice Cube tells us how good a day it was. Mosey back to the flag. Have a nice day.

Announcements: Hump Day Happy Hour. @Astro says its the biggest event of the year. I believe him…and I did the Highland Games. Ghost Flag tour continues tomorrow at Peak City – The Foundry.
Praise for men who come out and do hard things together.
MIAGD.

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8 PAX for a 7 themed workout.
No flag so we started with the mission instead. It just felt right to say something.

Mosey to the Tesla chargers for warmups. South Cary stretching was definitely in play (no pigeon though, we weren’t totally mailing it in).
Mosey west up the hill to the church for a set of 7 of diamonds. One exercises each round done at each corner of the diamond. Reps of 7, 14, 21, 28, 21, 14, 7.
Term Paper and Kirkland had a very high WRR, impressive stuff. One discussion was the Merkin Ring of Fire Buzz so we tried it out back at the non-flag. PAX count & merkin but every multiple of 7 or number containing 7 was stated as “Buzz” and the direction of the ring reversed. When PAX fail, restart at 1.
I am proud to say we set a new world record at 53 (previous record 50… your reign is over Franklin) and were still going strong but elected to call it on a high note.
Ended with 1 McDuck.

MIAGD and show those calves to your M’s!

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Less running today. Hit the upper body with merkins, diamond merkins, pull ups and dips. Legs was squats, curb touches and step ups and abs were a little of everything. The stretching was very popular today so we incorporated a little more throughout the morning. Overall a good workout.

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Got us some miles today. 5:30 sharp – off we go – warm up in one of those office buildings partway up cary parkway – GM, AV, HB, MC; then partner up and we are off – catch me if you can with 5 star jumps up the hill and across US 1. Stop at the first office building for a round of 15,10, 5 – dips, knee ups and irkins – then on up to seabrook avenue. Down the road – with stops every 2 houses for merkins or squats alternating. Once we reached MacDonald Woods Park, we did an animal crossing on the bball court. – bears, ducks, bunnys, crabs and frogs – one direction animal, jog back. Back on the greenway, when you reached the ramp for the bridge – lunge walk to the top. Stop in the middle of the bridge for Peoples chair and BTTW – 10 count down the line. Back to the flag for a perfectly executed 45 minutes and nearly 3 miles. Pretty short COT – mentioned stations of the cross and the Highland Games. Great coffeteria. Thanks for having me today.

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This morning’s workout was pollen-free—thanks to Mother Nature finally doing her laundry last night!

Parking Lot Dash: unusual amount of cars as we ran lines in the Lowes grocery store parking lot.
o Side shuffles, because moving sideways is clearly more practical than forward.
o Karaoke runs, with form so impressive some guys nearly sang actual karaoke.
o Sprints, aka “pretend like you’re trying to beat someone else to not be last.”

Rocking the Rocks: Moved back to the park to pick out some rocks for a solid lift—because who needs dumbbells, when you can find random heavy stuff in nature.
o Curls for the Girls (Or Yogis preference)
o Squats, because “leg day” is every day.
o Overhead presses, avoiding dropping rocks on our skulls.
o Lunges, the universally acknowledged exercise of regret.
o Halos; still unclear if this makes us saintly or dizzy.
o RDLs—Romanian Dead Lifts (or Really Dumb Lifts, depending on your rock choice).

Wrapped it all up with some dips, step-ups, and calf raises.

Make it a Great day, remember: If your rock is heavier than your ego, you’re doing it right.

The post 2025-04-01 Q’d by Dumas appeared first on F3 South Cary.

Pledge then exit parking lot to the left and up the hill. Warmups at the intersection
Thang 1: 7’s (merkins, jump squats) between the corner and the driveway.
Thang 2: Kitty Litter was walking to avoid exacerbating injury so the rest of us moseyed to the gas station then back to KL, then sprint to the gas station, then mosey to KL, then sprint, etc. until we were all there.
Thang 3: starting at the Tesla chargers (future site of an HGTV thang) Lunge walk to mail box, stopping at each tree for incrementing merkins (5, 10, 15, 20, 25, 30) and then back to the chargers lunge walking with cadence count LBCs (30 down to 5).
Mosey back to flag for Mary and a true HAND

Announcements: stations of the cross, Highland Games, picnic

Prayers: Petey, dumas’s cousin’s child, aging parents

In every moment of our lives there are things that are joyful and things that are stressful. We have it in our power to let the joy outweigh the stress.

100% coffeeteria attendance

NMS:
* Classy ladies don’t steal shopping carts
* Recycling trucks leave no can behind and don’t smell that bad
* slippery mud
* Colonoscopy competitions

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We headed up the greenway and paused for some warmups at the intersection. High knees, merkins, stretches. Then we split up into teams and took turns doing a fireman’s carry of our teammates up to the bridge.

At the bridge, we partnered up. Partner 1 did alligator merkins across the bridge. Partner 2 ran all the way down to the bottom of the zig zag ramp, did 3 burpees, then came back to swap out with Partner 1. Repeato until everyone got across the bridge. Then we gathered for some Mary. LBC’s, Freddie Mercs, H2H, chillcut, pickle pounder. Then we lunge walked to the middle of the bridge, where we did 10 pull-ups and BTTW. The. We did Lt Dan’s and bear crawls for the rest of the bridge.

Moseyed back on the greenway where we stopped for sets of Christmas mornings, Stifler’s Moms, and Burpees. The back the the parking lot by the playground where we did 20 reps of 4 different exercise, followed by a loop after each set. Squats, Merkins, frog ups, squat jumps. Then all you got back to the flag and we’re done.

I can say with confidence that we squeezed every ounce out of the ~1.8 miles covered. Thanks for the opportunity to lead. MIAGD.

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This morning was a repeat of the second F3 workout that I attended at none other FWD. This was led by Banjo and focused on getting to know your brothers in the gloom.

The goal is to learn something about each PAX that you did not already know.

Warmups after a short mosey to shake off the Krypto beat down from yesterday GM, SSH, SFAC, SCS.

Over to the playground.
5 pull-ups
5 dips at the shelter
5 derkins on the ball
5 dying cockroaches IC
Mosey out to the entrance and repeato

Recover back to the flag for a stretch again. HAND!

As we counted off each PAX shared a newly learned fact about others. I hope everyone enjoyed the intentional mumblechatter and got to know your fellow PAX more. Great to have Dez from Raleigh after a nudge from Grisham. MIAGD!

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7 SCary HIMs and 1 Peak City Voyeur met in the gloom and gave it there all on this beautiful crisp morning. Big tip of the cap to Kirkland and Term Paper for the inspiration for today’s beatdown. The game was simple. No FNGs, No disclaimers, no pledge. Off we went for a quick warmup as we weaved the balls and painted the lines. Standard warmup exercises. A couple rounds of merkins to get the blood pumping and then we were off. Down the trail to the fork in the road. Lo and behold the wheel of pain was waiting for us in all its glory. Something must have been wrong with the wheel today as it kept coming up MERKIN. We did a window wiper pattern down the trails where we did merkins at the bridge, the gate at top of hill, and the parking lot. Rinse and repeat until I almost passed out. Many hundreds of MERKINS were completed. No mailing it in today. effort given by all PAX. Ended with COT and peace pipe with Cheap Trick. Lots of fun and laughs this morning. MIAGD!

The post 2025-03-04 Q’d by Grisham appeared first on F3 South Cary.

Long haul with the Wheel to the T on the path with the park closed while the EC runners did their thing.
Started a minute late due to general parking chaos.
Brief pickle warmup before heading down the greenway to do a variation on the wheel of death with an exercise to complete at a destination ranging from .1 to .25 miles away
Hill 30 LBCs
Hill 10 Burpees
Hill 20 Jump Squats
Bridge Bear Crawl
Bridge Lunge Walk
Balls 20 Irkins
Balls 20 Derkins
Balls 30 Dips

The wheel did not let us down as we managed to land on all 8 options a single time which had us finish right on time.

Praise for things coming together with Yogi living situation.

Dumas – be sure to send Yogi your Venmo info so you can collect your $10.

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