3 for Run Club and 10 for the All Star break workout/fun of the week. Most of us have our favorite baseball movie, a favorite team to raise our blood pressure, and maybe even a curse we swear that team will break one day. This morning we changed things up and added a 4thF FUN.

We started with the Star Spangled Banner. We had a ballpark themed playlist that traveled with us. Let’s mosey around the park, paint lines in the front lot, then find our way up the front field for warmups. Look at me, I can be….Centerfield SSH, IW, GM, Calf Stretch. Mosey to home plate.

The Bad News Bears! Bear crawl to 1st for 5 burpees, bear crawl to 2nd for 5 monkey humpers, bear crawl to 3rd for 5 burpees, run home for 5 burpees.

To the Sandlot! The Beast stole our ball and if we do not get it back we are in big trouble. I tossed it to French Lick (Coach) and off we go. Run out the back of the park up the hill back around to the alley and to the biggest pickle in SCary! Now pickle the Beast! 6 exercises were merkins, Hello Dolly (A League of their Own), squats, Rosalita, CDD, Burpees. We got the ball, now it’s time for some fun!

To the back ball field, to find the bag and bat, that I accused the random wandering guy of stealing on our mosey. He was not entertained! Play Ball!

Team 1 bats, team 2 to the outfield. You get one ball and one swing. If you miss you do get a mulligan. The ball must hit the outfield grass in the air. While on deck you hold peoples chair.
No outfield hit – 10 burpees
Outfield but caught – 5 burpees
Outfield but not caught – 5 burpees defense
Home run – 15 burpees defense
Once everyone hits you switch sides, not like SWWingers though.

Mosey back around the lots to hit 2 miles and then steal home. Back to the flag for Nolan Ryan’s and Homer to Marge. HAND!

My M thought I was crazy for wearing baseball pants and my F3 Agents jersey to a workout. This was one of those F3 moments that you just can’t get in a gym full of fern people. There were bad swings, laughs, crushed balls, and even a Sports Center top 10 catch! Monday started with some madness and Friday wrapped up the weekdays with some fun. Yes it’s about fitness in the gloom but it’s also nice to change things up and smile a little while doing burpees. It truly was an honor to Q yet again. MIAGD!

Prayers for Bubba and family and all those going through tough times.

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No site Qs, no flag, no problem. The PAX persevered despite these initial setbacks and what felt like 160% humidity. One FNG so a flawlessly executed mission and PAX sourced core principles. Done and dusted, lets get going.

Quick loop around the upper lot w/ warm-ups. Informed our FNG of the copyright on SCary stretches and royalties it provides our humble region. Fully warmed we headed north on Lochmere Dr. 10 monkey humpers OYO at each side street. Some PAX questioned this but YHC was not swayed. Hang a right on Cary Pkwy and head down to the greenway.

7s on the greenway hill, Freddy Mercs at the top, H2H at the bottom. Once finished 20 H2H at the bottom together, then 20 Freddy Mercs together at the top. At this point some PAX started saying something about time, getting back, blah blah blah. So off we moseyed.

Really switched things up on the way home and did 10 CDDs at each side street. About halfway back a site Q finally showed up, even though just for a drive-by with some questionable swerving. Monkey humpers as he passed for good measure.

Back to the parking lot at 7:16, but no flag = no *

Good to FNG Spike here to visit. Hope he comes again next time he visits!

Thanks to the PAX for sticking with me on the gloriously humid morning. It was warm, it was sticky, but good times were had by all.

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This morning we revisited the Carpex archives and the Liverpool lead beat down that welcomed me to F3 5 years ago. The same workout, the same park, and many of the same faces.

Warmups in the back lot.

Mosey to the playground ball field. Start on third base line and run to the opposite fence in the outfield. 15 of each CDD, Merkins, LBC, Squats, Alternating Lunges, Box Cutters, the run back to the start. Repeato x4. Round 3 had a twist…the whistle = burpee. Similar to the original workout, Shut-in wanted more burpees so I obliged. We wrapped up at round 4 due to time.

Mosey to the trailhead lot to find the deck of cards. Partner up and draw a card. Partner 1 do the exercise while partner 2 runs the standard SWW pickle lot that some struggled to understand. Repeato x4.

Mosey to the shelter for some BENCH work. Dips, Irkins, Derkins, Step ups. Second round using the top of the tables for irkins and derkins a crowd favorite

Mosey to the flag for popcorn Mary. Hermes showed us why we need term limits. Finished with Diamond Merkins from Hoppin since Blue was not there to call them. Have a nice day!

Highland Games, Picnic, prayers for all participating tomorrow.

Remember that our actions echo to those around us. Even those not directly connected or local notice what you are doing. If we are doing good and positive things for them to notice then they will strive to do the same. Thank you for all of the men who have been at any workout along side me and everything that F3 does to make us better! It truly does impact not only the man in the gloom beside you but everyone that you and him reach. MIAGD!

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7 PAX showed up for some mileage and merkins this morning. Warmed up at my favorite warm up spot . Then some laps of the upper parking lot of the Garmin wearables R&D facility. Then some laps in a nearby neighborhood with partner merkins. Complete a total of 105 merkins and just under 4 miles this morning if my math is right. Wishing GTL best of luck in his deposition today. My poor comparison of his deposition to the Jim Carrey movie Fun with Dick and Jane didn’t land for a number of reasons (first of which being I couldn’t think of the movie name, second being it’s not really a similar situation). But always an honor to lead at this site. Make it a great day gentlemen!

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Today we learned about carry our burdens around with us. Our workout was a four corners style workout with a Blimps theme. We carried our burdens(rocks) around with us during exercise and casted them away at the end.

”Give your burdens to the Lord, and he will take care of you. He will not permit the godly to slip and fall.“
‭‭Psalms‬ ‭55‬:‭22‬ ‭NLT‬‬

Thanks for the opportunity to lead,

MIAGD
Breezy

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3 for a nice 2 mile EC (YHC thought it was the normal 1 miler, but doesn’t mind the mileage)

16 PAX including 6 six packers were ready to work on this brisk morning

Pearls on a string for a 1 mile stretch to Lochmere Commons area. Reps of 20 exercises were performed on the way including some SSH variations of the classics.

The hills behind LC were explored, alternating between the 2 doing Merkins and Squats at each respective peak and LBC in the valley.

Time crept up on us, so a more uneventful run back was on tap, Stopping only to do some Side Straddle Burpees. Made to the flag right on time.

Great group today and was a pleasure to lead. Prayers for Breezy and Astro’s family members. Prayers for marriages and all unspoken prayers. Enjoy the weekend fellas.

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Some ran, others also ran.

We did a pyramid of interval workouts, focusing on full effort followed by an 80% recovery.

Great effort today.

Great to be out with you all.

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Six took to the hardwoods at SBA (Shepherds Basketball Association) where it was nice and toasty inside. A good sweat was had by all and good times as well.

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17 went on a northern trip up Lochmere to the Speight Branch for nearly 3 miles of decompression after Carpex Invasion week. It was refreshing to be back with the South Cary crew. SC4L.

The workout was what it sounded like: POAS on the way to the greenway, 10s (or double 5s?) on the greenway hill, lots of Quick Feet on the way back. Minute of bear crawl at the flag.

Special note on the PAX – no hates, Respects, or Honors this AM. Although we did see Term on the flyby after COT.

Make today count!!

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16 brave souls showed up to find out what they’re made of. We warmed up with 75 SSH’s in cadence to set the tone plus a few stretches.

For the main event, we played a little game, and pushed ourselves to failure, over and over again. YHC started us out with merkins. The idea was for everyone to do each exercise to failure to see who would last the longest and take everyone’s soul. The soul-taker would lead the Pax to the next location and lead us in an exercise of his choice, which we would do to failure.

If you were one of the first 8 to drop out, you had to take your shirt off. The only way to earn your shirt back was to finish in the top 8 in the next exercise.

Soul-takers included YHC, Adjacent, HGTV, Nugent, and Web MD. YHC covered their coffees.

On the other side of failure is growth. Great time this morning. MIAGD.

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