2nd day of VQ week, remember that one time I said you do not need flashlights or gloves… :-/ Starting our muggy Tuesday morning with the pledge and a warmup (Side Straddle hops, hillbillies, overhead claps & stretches). We did some fancy footwork (Karaoke and side steps) on our way to the main activity.

At the Lowes parking lot, the fire ants enjoyed a bunch of dad bods skipping, lunging, jumping, and running with a little bit of merkins mixed in (around 100).

Then we did a little mosey, across the street and enjoyed some random exercises found in the Exicon; Apple Turnovers, Al Gores, Butkus, and Dips (triceps). We didn’t get past the ‘D’ section of the Exicon

However, because the full alphabet is important, we finished by running back to the park and doing the ‘Alphabet’ exercise (on our 6 – writing all the letters with leg lifts). Some guys got a little crazy with cursive.

Shout out to @HGTV and @Breezy for helping me put this morning together.

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What a day to celebrate the GLUE of F3! 30 showed up to get better and to get to know their fellow PAX.

We moseyed around both pickles and warmed up inside the park with a brief recap of yesterday’s topic. Then it was three rounds of GLUEs (Getups, LRstepups, Urkins, E2k) prior to circling back for the headlamps.

Thang 2 was a fellowship partner run to the bridge. We did some partner clap merkins on the way, and some partner WW2s on the way back.

Thang 3 was 2 truths and a lie. If a PAX fooled the crew, we did burpees. If not, the PAX does burpees. Approx 7 rounds, then circle up in Plank. We learned about how a few PAX got their names. French Lick spiked down the opportunity that I didn’t even realized that I had set. So good.

Back to the flag in a slightly asterisky fashion, and that was it.

Special thanks to Oofta for the consult on the content of today’s workout. Culture week rolls on a Point Break tomorrow.

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It was a beautiful, cooler, 70 degree morning with a 20% chance of rain and a 100% chance of merkins. 13 guys ventured up the hill to the HCL parking deck for a much-needed partner Dora, which, thanks to YHC was cooled down by a perfectly-timed, misty light rain (you’re welcome). Favors ended there. Next was the good old fashioned and much-anticipated Giovanni Court pool guess merkins challenge. Lastly, another parking lot and some merkin and LBC 11s. 2.7 miles and plenty of merkins. Thanks for letting me lead!

We need to get Bumble in slack.

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14 showed up to flirt with disaster this Tuesday morning. Mission, principles & pledge.

Some walked and the others went on a classic Snip FWD loop.
Mosey to the medical parking lot to warm up.
Good mornings, control freak merkins, sunshine merkins, SSH’s.
Mosey to the highway for irkins on the overpass towards Seabrook with merkins in between.
Down to McDonald Park for some dips.

Said hello to the Dough-it Boys.
Mosey to the bridge (walk it up backwards) for merkins – BTTW – merkins.

Mosey to the commonly known “bottom of the hill” for full Jack webs but with added on hallelujahs (80).

Mosey to the balls for some irkins. Mosey to the flag for some Mary and a quick last minute man makers to finish us off.

Culture week next week, VQ Week after that.
Prayers: we focused on friends, family members battling cancer in honor of Snip’s sister Hayward. Honor to wear pink shorts this morning. Also lifting up Wing’s brother in Niger, Dumas’ M who is getting a lump removed, Breezy’s relative Jerry battling and others, spoken or not.

MIAGD Men!

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Who said @laloosh doesn’t run? We started in unfamiliar territory due to the very popular Billy Strings concert. A 3 mile string of pearls was ran, followed by good mornings from the Billy Strings groupies.

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15 for a sweaty start to YHCs 5th year with F3. After a warm up near the Tesla Superchargers, we were off to the Cary Parkway hill. A couple of treks up and down w with some merkins and squats thrown in. Headed to the office park fountain for dips and step ups. Dora followed up the stairs and around the parking lot till we hit 200 merkins and 200 LBCs. Back to the basketball courts for partner Mary. One partner does suicides while the other does the called an exercise. I’m a man of few words most days but I’ve spent 4 years listening, learning, laughing, and sweating, with this great group. I can’t accurately explain the ripple of positivity these mornings and interactions have on me daily. I don’t take it for granted. Thanks men

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Warmarama
SSH
Halo
Goblet squat
Homer to Marge
Good mornings

Tabata 30 sec work/ 15 rest

Round 1
Swings
Turkish get up
Romanian dead lift
Erkin

Round 2
Goblet squat
Merkins with KB
Thruster
One-handed swing

Round 3
Overhead press
Bulgarian split squat
Curls
Derkins

Playlist a little lite on the gangsta rap but YHC recognized most of the songs for a change

MIAGD!

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18 HIMs for the 27th of June.

YHC was feeling lucky today so after a mosey and warm up through the parking lot that smelled like bacon we ran to the nature trail to hit our first 7.
7’s – Merkins
We ran to the bridge to do our next thang.
7 squats – balls to the wall for 27 seconds (middle of the bridge) – 7 squats at the other end of the bridge. Repeato coming back.
Mosey to the park for our last set of 7’s.
7’s – Dips to Irkins on the Balls. Dipping Balls.

Basketball court for some Mary. Great work and great complaints about running ~ 3 miles.

Announcements – Tuesday at SWW 6:30 – 1776 convergence workout. Get some (what’s up). Q sheet looking light next week – get on it. Free to lead. Chipper is holding the CPR class and announcements to come via slack. Location is Lochmere.

Praises and Prayers – Kirklands 2.0 is out of the hospital and recovering. YHC had a blowout with the M, so praying for humility and grace to ask for forgiveness. (shout out to French Lick for the Lowe’s call out). Flowers on point. Let gratitude fuel your day today men.

MIAGD

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Science suggested YHC should go tabata style today so we did (even though Bluewater was skeptical of the research paper). 18 showed up and avoided the rain that never came under the pavilion. This ended up being a bonus for coffee access and bass lines.

This workout left a mark. It went something like this —

Warm up: halos and deep squat holds to open up the hips

The Thang: 2X straight through 4 different circuits of 6 exercises. 35 seconds ON. 15 off. —
– Kettlebell swings
– Kettlebell burpee deadlifts
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

– Kettlebell swings
– Downward drag curls
– Pullover crunch and press
– Pick up and Press
– Bench rows
– Irkins

– Single arm swings
– Kettlebell bench step ups
– Bent over take overs
– Dips
– Full body squat curl press tricep extension
– Derkins

PAX choice for the final round:
– Kettlebell swings reguLAR
– Kettlebell bench step ups
– Behind the neck squats
– Reverse lunge swings
– Chase the rabbit
– Merkins

… And a perfectly timed Have a Nice Day. YHC took us out. Coffee was on point.

The PAX-provided playlist shuffle did not disappoint (with maybe a few exceptions):
– Low Down | Lil Baby
– Sabotage | Beastie Boys
– Astronaut in the Ocean | Masked Wolf
– Welcome to the Jungle | Guns N’ Roses
– Sultans of Swing | Dire Straights
– Afternoon Delight | Starland Vocal Band
– Machinehead | Bush
– Regulate | Warren G feat. Nate Dogg
– Inside Out | Eve 6
– No Hands | Waka Flocka Flame
– Blister in the Sun | Violent Femmes

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15 PAX cii ok weed ground at FWD before the rain. 2 Mallwalkers, 1 late arrival from F3 Raleigh Drysdale who EH’d our FNG.

Pledge
Mosey to warmup – SSH, Seal and Overhead Claps, Merkins, Runners/Pigeon/Calf Stretches
Mosey toward bridge – Pit stop for squats
Lunge to middle of bridge, Bear Crawl to end of bridge
Set of 7’s on the S-bend hill – Merkins up top, Squats down low
Lunges back to middle of bridge
~5 Pull Ups OYO + 30 count BTTW
Mosey back to rock pile – Pit stop for LBCs (Centers, Left, Right)
Rock pile work – C4Gs, Overhead Presses, Tricep Extensions, LBCs and American Hammers
Back to flag for ChillCut and stretches to close

Summer Solstice Wednesday, prayers for family, gratitude for reflecting on the moments that gave us today.

Welcome FNG UnderDark.

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