What a glorious morning to lead the the PAX.the weather was fantastic and the fellowship was even better. We started out with 2 laps around the church and quickly circled up for some SSH’s and good mornings. Next up 11’s in the parking lot (Merkins on one side Boat Canoes on the other). From there we headed over to Mookies Pickle and did 11 merkin/boat canoes at 3 corners and 12 of each at the final corner With about 10 minutes left we took the long way back to flag and proceeded to plank hold while random pax jumped rope.

3 + miles was achieved and we hit 100 merkins & boat canoes.

We had multiple ruckers and a big turnout of folks for the EC.

Grateful to lead the pax and prayers for Petey, My M for a speedy recovery from her surgery and safe travels for Sparky as he heads back to Wisconsin.

Welcome FNG Yogging!!!

Associate with people who are likely to improve you. Welcome those who you are capable of improving. The process is a mutual one: men learn as they teach.”

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Guest Q for Respect and Honor Week on invite by HGTV
15 minute warm-up
Pickle Run followed by X 20m Lunges, drop squats, caterpillar merkins, Side shuffle, forward skip, karaoke, bear crawls, Irkins, dirkens

ME: PAX paired up to tackle below exercise stations. Total 20 reps per team followed by carrying the various coupons around pickle.

1. 50# Battering Ram swings w 95# litter carry
2. 20# wall ball w 25# MB slams
3. 40# SB strict press
4. 60# SB power clean
5. 80# SB dead lifts
6. 100# KB Dead lifts
7. 35# DB merkins
8. 30# ruck pickle run
9. 15# Sledge Hammer Strikes.
10. 80# MB over the shoulders.
11. 55# SB water can high pulls

Great crew this morning willing to mix it up on some new movements with zero complaints!
Enjoyed the camaraderie at trunk coffee!

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YHC is grateful for the opportunity to lead this fine group of HIM on his 4 year F3 anniversary. The beatdown itself was a standard IC Light beatdown (11s on the hill and 4 corners with legs and core primary focus), but this one meant more to YHC for some reason. The workouts are a great opportunity to improve one’s self and an opportunity to encourage PAX around you, but the bond and friendships that form as a result are life changing. YHC had that on his mind the entire workout. You all are loved and appreciated more than you know. Keep up the good work SCary!

Continued prayers for Petey and Yogi and a new prayer request for YHC’s best friend Chris who was diagnosed last week with prostate cancer.

High Respects and Honors next week. Get you a six pack they say…

MIAGD fellas!!!

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HellsBells PeakCity – did stuff

The post [ao-downrange-peakcity] 2025-05-12 Q’d by F3 South Cary appeared first on F3 South Cary.

The dome prevails!
Great morning to try out some new thangs. Thanks to the PAX for their patience.

Thang 1- Field of Dreams. Partner up, take a base on the field aka corner of parking lot, each corner assigned an exercise. PAX at home base aka 4th base execute 10 burpees while all others AMRAP. Then run to first to relieve that team, all teams advancing a base. Rinse and repeat.
Thang 2- F3 baseball. New partners, new field, new exercises. Each base assigned an exercise where the PAX must work together to achieve 100 reps. Start spread out one team per base. Once done, advance a base. If you catch the team in front they do 10 penalty burpees (some selectively heard 2).
Clear as mud?

Fun times with a great crew capped off with delicious brew.
MIAGD!

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The PAX learned how it feels to be programmed this morning.

for(i = 0, i < 20, i++) { for(b=0, b. Some Rucked. Honored to lead men! MIAGD (what is left of it.)

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We ventured off site this morning after Mission, Pledge, and warmups. We moseyed into Summerwinds neighborhood making some stops for merkins, Bobby Hurleys, CDDs, LBCs, & squats. Eventually we made our way down to the lake via an inconspicuous greenway entrance. After a short stint we exited to apartments after stopping for some irkins at playground.

Thang 1 was rotating bear crawls, crab walks, backwards run, and Carioca up to the top of hill at apartments. We exited out to sidewalk and turned back into Waverly for Thang 2: BLIMPS across Whole Foods parking lot. There was still some time to spare so we got a round of Four Corners w/ hand release merkins in before moseying back to flag.

A few announcements and a bunch of prayer requests this morning.

MIAGD!

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Beautiful and crisp Monday morning. It’s like we are back in time. Great to be at 88 mph with a stellar PAX. We said the pledge and then off to a warmup jog around Twin Pines mall, I mean Waverly mall.

We ended back underneath the buildings close to where this years Highland Games started and ended. A quick warmup of 1 merkin, 9 squats, 5 forward sir fozzio arm circles and 5 reverse sir fozzio arm circles. Back in time, we used to do a lot of DORA’s, so what better time to get back to the basics. Standard 100 merkins, 200 squats and 300 LBCs. The pickle was the two straight aways under and back around the building.

Next we moseyed over to center point for, you guessed it, another round of DORA. Switch partners and this time 100 overhead claps, 200 low slow flutters and 300 dips. Pickle was up the steep stairs by Two Roosters and back down the ramp and around.

After a quick mosey around to the PB lot, we needed to get in 88 overhead claps to get back. Back at the flag we performed 1 merkin, 9 squats, 8 forward sir fozzio arm circles and 5 reverse sir fozzio arm circles. All is well back in good old 1985, I mean 2025.

Prayers and praises were said and a few announcements mentioned. Great to be out there with you fine HIM this morning. MIAGD!

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Started a few seconds late then moseyed to the Harris teeter for the main thang. Time to start getting ready for the Murph so partner Dora with pull ups, merkins, and squats. From there lots of moseying with random exercises and a 4 corners thrown in. Bubba particularly enjoyed the running and skipping. MIAGD

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We made it a great morning at Stonecutters today where we celebrated earth week and those that genuinely like to hug trees and furry things. The fellas had different ideas on how to stop global warming and save our world. But the consensus seemed to be: eat less, which in turn reduces farting and other gas emissions, nutrient degradation, toilet paper, baby wipes and landfill space, methane production and the endless flushing and drainage of water down the pipes and running off our lawns, which in turn saves us from the next unplanned close up view of the dark side of Kevin the Elder’s strangely proud moon. Yikes. Until next month, hgTV 5 ChrisR 3, out.

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